Diet and Skin Health: How Your Food Choices Can Affect Your Skin

Skin Health

There are lots of skin care products out there that claim to help you achieve smoother, younger, and flawless skin. Most people, women most especially, are more than willing to spend money on the most expensive creams in the hopes of having beautiful, younger-looking skin. Unfortunately, a huge percentage of those products won’t deliver on their promises. You don’t need to spend a huge sum of money to have beautiful, glowing skin. In fact, the solution is already in your kitchen. 

The key to healthy, beautiful skin is starts with nourishment from within. That means, you need to load up on healthy and nutritious meals. 

How your diet affects your skin

New diet fads pop up every now and then to address people’s desire to lose weight. Sticking to these diets may help you shed a few pounds. Unfortunately, they are often unbalanced and unhealthy in the long run. Overtime, the effect of poor diet will be evident on the skin. 
Your skin reflects your overall health. The condition of your health largely depends on the lifestyle you lead and the types of food you eat. If you have dry pale skin that lacks suppleness and luster, your diet may be to blame. 

The skin is not a vital organ. In the body’s hierarchy, it is usually the last organ to receive nutrition from the body. As such, it is the first organ to show signs of poor nutrition. All of the toxins you put into your body (processed foods, alcohol, sugary treats, greasy foods) will show up on your skin. If you are on a perpetual journey to healthy, radiant skin, it is important that you make smart choices about the foods you eat. 

Crash diets are destroying your skin

Now that the sun is out, many of you are eager to go out in those skimpy outfits. For some people, fitting into their swimsuit or their skinny jeans may be on top of their summer agenda. Summer is a time when crash diets are at an all-time high. If you are considering going on a cabbage soup or lemonade fast diet, don’t. Not only is it ineffective, it is also bad for your health, not to mention that will ruin your skin.

During the summer, a lot of people go on a crash diet in the hopes of losing weight fast. Often, they void their diet of carbs or proteins to get into shape for a party or an event. If it’s only for a few days, then it’s fine. But if you do it long-term or intermittently, then this can seriously affect your health. 

Long-term calorie cutting can put an added strain on your heart muscles. It also increases the risk of heart attack. In addition, all the stress can take a toll on your hair and skin. Poor diet can lead to thinning hair, slow wound healing, hyperpigmentation, scaly skin, and breakouts. 
Losing weight may give you a boost in confidence, but the consequences of crash dieting aren’t worth it. Don’t risk your health just to lose weight. 

What to eat for healthy skin

What you eat can have a huge effect on your skin. Keep your skin soft and supple by incorporating these foods into your daily diet. 


Tomatoes provide several beauty benefits, and are slowly gaining popularity. This superfood is an excellent source of antioxidants. It can be your partner in your quest for good health and great-looking skin. 

It is believed that regular consumption of tomatoes and tomato juice will provide more skin benefits than though of. It boosts procollagen production, which helps reverse the aging of the skin. Tomatoes also protect our skin from sun damage by eliminating skin-aging free radicals caused by ultraviolet rays. If these benefits aren’t enough to convince you to toss tomato in your daily diet, I don’t know what will. 

Green tea

Many of you are well aware of the benefits of green tea. But did you know that green tea is also good for your skin? In fact, when you walk into a cosmetic store, you are likely to find different skin care products that contain green tea. 

Aside from the numerous health benefits, it also has an impressive list of skin and hair benefits. Green tea is packed with antioxidants and other essential nutrients. These antioxidants can prevent certain types of cancer, including skin cancer. Polyphenols in green tea neutralizes harmful free radicals, which can accelerate the aging process and cause significant damage to the skin. Drinking a few cups of green tea a day can help slow aging and keep fine lines and wrinkles, age spots, and sun spots at bay. 

Green tea also helps flush out toxins from the body. When the toxins and impurities are flushed out, your skin will be brighter, healthy-looking, and spotless.


Walnuts are versatile and delicious. Aside from their great taste and crunchy texture, walnuts offer up healthy Omega-3 fatty acids. These nourishing fats help lock in moisture in your skin, so you can bid adieu to dull, dry skin. Walnuts are also packed with B Vitamins. When combined with Vitamin E, it fights free radicals and further delays the aging process. Snack on a handful of walnuts to improve the texture and elasticity of your skin. 


Avocados are rich in fatty acids, vitamins, and antioxidants. If you eat them regularly, avocados will provide a lot of benefits to your skin. 

Omega-9 fatty acids are one of the basic building blocks of a healthy complexion. It is involved in repairing damaged skin, reducing redness and irritation, and regenerating epidermal cells. Good levels of Omega-9 fatty acids is required to maintain moisture in your epidermis; thus, will make your skin soft and supple. 

Fatty fish

You are probably aware of the health benefits brought about by eating fatty fish. Unfortunately, most people aren’t aware that fatty fish are also important for maintaining skin health. 

Herring, mackerel, and salmon are some of the best examples of oily fish. They are an excellent source of Omega-3 fatty acid, which helps retain moisture in your skin. As a result, your skin will be healthier and youthful-looking. It can also calm inflammation, which can be the cause of acne and redness. 

Dark chocolate

When you were younger, your mom has probably told you that eating chocolates can cause breakouts. For some people, dairy and sugary substances can increase sebum production and promote inflammatory responses, which can lead to acne. Overindulging in these type of foods increases your risk of developing acne.

If you have a sweet tooth and want to eat chocolates, opt for dark chocolates. Dark chocolate is one of the few foods that taste great and provide significant health benefits at the same time. It does contain sugar, but not as much as milk and white chocolates. It is also a great source of antioxidants, which is good for your health.  

Dark chocolates are also good for the skin. Regular consumption of dark chocolate work wonders in helping you achieve a smooth, moist, glowing, and well-nourished skin. Make sure, though, that you limit your consumption to a couple of squares at a time. 

Final thoughts

The best diet for healthy, gorgeous, and flawless skin involves eating a variety of fruits and vegetables, whole grains, lean meat, lean meat, and fatty fish. Also, cut down on sweets, oily, and processed foods. By sticking to a healthy, balanced diet, you will not only avoid certain health problems. You will also notice an improvement in your skin in just a few weeks. Eat your way to fabulous skin.