What kind of dietary changes should be made for healthy skin?

The largest organ of our body is the skin. The skin regulates our body temperature, forms a protective barrier with the external environment and maintains our body’s fluid balance. Keeping skin healthy and looking good depends on our age, genetics, hormone levels, water intake and diet. In order to keep the skin healthy, we do not take care of the outside of the skin, but we should take care of it from the inside. Because if the skin is not good from the inside, no matter how many creams or lotions are applied on the outside, the skin does not look healthy. What we eat every day plays a big role in keeping the skin beautiful. For this reason some changes in food habit are necessary. In today’s article I will tell what kind of changes to bring in food habit for healthy skin.

Food Habit for Healthy Skin 

Our skin constantly goes through a process of shedding and making new cells. Therefore, if the skin is properly nourished during this process, the skin will definitely glow. Age marks or spots will appear on the skin. But overall your skin will be beautiful, if you follow a balanced diet and make some changes in food habits. Let’s know what changes to make in food habit for healthy skin and which foods to add.

Fruits and vegetables

Fruits and vegetables contain the highest amount of anti-oxidants, which reduce skin cellular damage, promote skin cell development and make skin look healthy. So select the daily food list according to the rainbow color palette. That is, fix the menu with seasonal fruits and vegetables of different colors. Because seasonal fruits and vegetables contain the least amount of preservatives. In addition, the fruits and vegetables that are available locally, should be kept in the regular food list. And the amount of junk food should be reduced as much as possible.

Vitamin C

Vitamin C works wonders in making the skin look beautiful . Adequate intake of vitamin C will improve the immune system, brighten the skin, and fade any skin blemishes very quickly. Vitamin C also increases collagen production in our body. Skin looks plump due to collagen and overall skin looks healthy as it improves blood circulation. Therefore, in the menu of food, vitamin C rich foods such as guava, ripe papaya, sweet potato, lemon etc. should be kept regularly.

Vitamin E

Vitamin E protects our skin from cell damage and photo-aging. For this reason, keeping different types of nuts in the daily food menu fulfills the requirement of vitamin E.

The water

If you don’t drink enough water, skin looks tired, dry and loses its glow. So drink 6 to 8 glasses of water a day to lock the internal moisture of the skin and keep the skin healthy.


It is important to maintain the activity of the oil producing glands of the skin to get soft and glowing skin. And for this, the amount of zinc in the body should be kept right. Fish, lean meats, eggs, poultry, nuts, and a variety of seeds (such as sweet pumpkin seeds) meet the body’s zinc needs. So if you keep them regularly in the food menu, it will help to keep the skin healthy.

Healthy fats

Having healthy fats in your diet will increase the elasticity of the skin and keep the skin soft from within. That is why you should eat foods that contain monounsaturated and polyunsaturated fats. Foods that contain these healthy fats include avocados, oily fish, nuts, sunflower oil, and various types of seeds. By eating them regularly, the amount of healthy fat in the body is correct.

Low glycemic foods 

Foods that have a high glycemic index should be kept as low as possible in the menu. Because they damage collagen and make the skin wrinkle faster. So try to keep more of the foods with low glycemic index in your diet. Low glycemic foods like green vegetables, fruits, carrots, kidney beans, lentils, chickpeas, broccoli, tuna fish, sardine fish, shrimp etc.

Is crash diet good for skin?

Many of us have a tendency to crash diet. There are many who gain weight by binge eating for a few days and then crash diet. That is, they regularly crash diet for a few days. In this case, the skin does not get proper nutrition and starts getting dirty. So for healthy skin, you should eat nutritious food instead of crash dieting.

Food list for soft and glowing skin at a glance  

So far I have explained in detail what kind of changes to bring in food habit for healthy skin. Now let me tell you at a glance what the diet chart for beautiful skin will look like and what to do-

  • Drink warm water + few drops of lemon juice on an empty stomach
  • Start breakfast with nutritious food
  • Keep plenty of vegetables, fruits and enough protein in the food menu
  • Instead of eating fried foods, eat nuts, drink fruit juice or bottled water as snacks
  • Prepare dinner in advance
  • Eat oily food as little as possible

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