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I’m pretty sure we all have heard the saying “you are what you eat.” and as much as its sounds like a cliché, it’s the truth.

Having a balanced diet is a key component to a healthy skin and body, which are both equally important.

The foods you eat affect not only your health but the aging process of your skin as well, however, there are some foods that you can consume in order to boost your skin and bodies health.

Best Foods For The Skin

If you are looking to keep your skin healthy, strong, and attractive some of the best foods for the skin have been listed below.


Walnuts are considered an excellent source of omega 3 and omega 6 fatty acids, zinc, vitamin E and selenium.

The omega 3 have the potential to help you maintain healthy cell membranes within the body which create an ideal passage for nutrients to get into the cells and waste to pass out from the cells.

As a result, the cell membranes are able to hold moisture for a healthy and youthful skin.

In addition to this, omega 3 and omega 6 have age-fighting properties and reduce skin damage, wrinkles and acne.

Zinc helps the skin work properly as barrier, for fight both bacteria and inflammation and healing wounds.

Vitamin E and selenium are antioxidants and reduce cognitive decline.


Avocados are high in healthy fats which are essential to keep the skin moisturized and flexible, it also contains compounds that help protect against sun damage.

Avocados are known to be an excellent source of vitamin E and vitamin C which protects the skin from oxidative damage.

Vitamin C helps the skin form collagen, a protein that keeps skin strong and healthy.


Beans such as kidney, pinto, black and read are rich in antioxidants, fiber, potassium and B-vitamins.

They contribute towards the health of your digestive system, which is responsible for carrying nutrients to all the body cells.

In addition to this, they neutralize the harmful compounds preventing skin damage and signs of aging.

Antioxidants found in beans, especially anthocyanin improve the functionality of your brain.

Whole Grains

Whole Grains are considered an excellent source of phytonutrients, fiber, minerals and vitamins.

Whole grain buckwheat is a great source of the antioxidant rutin, which helps combat skin damage.

On the other hand, wheat germ has B-vitamin biotin, which help cells in processing fats.

In general, whole grains reduce the risk associated with heart disease because of proper blood flow to the organs of the body.

Better blood flow provides the skin oxygen and nutrients to it stays healthy.

Green Tea

When coffee makes us jittery, we switch to tea.

Green has a compound called catechins which is responsible of improving the skins health in several ways.

It protects the skin against sun damage and reduces redness from the sun.

Also, it improves the moisture, thickness, and elasticity of the skin

Bottom Line

Maintain a healthy diet because what you eat impacts your skin significantly.

The number one way of protecting your skin is by consuming the right amount of essential nutrients and avoiding high-glycemic foods.

High-glycemic foods have refined and processed sugars and starches that spike your insulin and cause inflammation through the body.