How to Maintain Nutrition and Keep the Skin Healthy?
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Nutrition for Healthy Skin

Published on Jul 18, 2020 and last reviewed on Aug 07, 2023   -  5 min read


Overall health and nutrition play an important role in maintaining the health of the skin. Read the article for further information.

Nutrition for Healthy Skin


The skin serves as a protective interface between the external surroundings and the internal tissues of the body, offering both physical and chemical barriers. This protective role is of utmost importance as it shields the inner tissues from harmful substances, pathogens, and environmental elements. The skin comprises two primary layers, namely the epidermis and the dermis, each layer has distinct nutritional requirements, structure, and functions, necessitating separate consideration for their nutritional needs. Proper nutrition plays a vital role in maintaining healthy skin. The occurrence of acne on the skin often raises concerns, as meddling with it can lead to permanent scarring. Therefore, individuals must take care of their nutrition to promote overall skin health.

What Is Healthy Skin?

Dietary interventions have traditionally been an underappreciated aspect of dermatological therapy. Recent studies have found a significant link between diet and some dermatological diseases.Having a comprehensive understanding of the skin is essential for maintaining its nutritional needs. Any damage to the skin's layers can negatively impact its overall health. The skin serves as a protective barrier, safeguarding internal organs and tissues from external elements that could be harmful. It plays a crucial role in shielding the body from the damaging effects of sun radiation. A state of true skin health is achieved when all layers are properly aligned and balanced. This entails an even skin tone, absence of dark patches, and a fine texture. Healthy skin should be free from open pores, pimples, scars, bumps, or signs of premature aging. Hydrated skin possesses a natural radiance, and maintaining adequate skin hydration is a key indicator of its overall well-being.

How to Maintain Nutrition and Keep the Skin Healthy?

  • Drink Lots of Water: Drinking water helps to flush out the harmful toxins from one's body, helping the skin glow. Have at least 8 to 12 glasses of water every day. If one does not like the taste of plain water, they can make a detox drink and sip it throughout the day. Some examples of detox drinks include celery, mint, and cucumber added to water. A teaspoon of chia seeds or a handful of almonds can also be added to the detox drink to make it more flavorful. However, do not consume aerated drinks, as they are loaded with sugar and may not quench the thirst. Aerated drinks are awful for health and skin.

  • Include Lots of Fruits and Vegetables in the Diet: Fruits and vegetables are loaded with vitamins and minerals, especially vitamin C, which is essential to eradicate the free radical damage caused to the skin. According to many studies, most individuals who consumed at least five servings of fruits and vegetables daily seemed to possess anti-aging benefits and intact and glowing skin. Fruits and vegetables are loaded with ample water, which benefits the skin health. Consume various fruits and vegetables, mainly watery fruits and green leafy vegetables, which are loaded with vitamin A. Vitamin A is a powerful antioxidant and protects the skin. One can always include salads or soups along with the entire meal, as it is loaded with water, nutrients, phytochemicals, and fiber necessary for the skin's health and does not give unnecessary cravings, and prevents overeating.

  • Have a Balanced Diet: People who follow short-term crash diets are depriving themselves of essential nutrients necessary for their skin and hair's health. They start developing dark circles and look tired and pale. On the other hand, individuals who consume a balanced diet are healthy, and the health and texture of the skin and hair improve a lot. Avoid consuming junk and deep-fried foods. Deep-fried foods are oily, which is not suitable for the skin. It may make the skin oily, and it may get minute boils or pimples. Hence, consume a balanced diet instead. Have cakes and pastries only occasionally, as again, it is loaded with a lot of margarine and trans fat, which may not be suitable for the skin's health. As suggested earlier, drink lots of water. Have home-cooked healthy foods. Squeeze some amount of lemon into the foods, as lemons are a good source of vitamin C.

  • Exercise Daily to Promote Overall Good Health: According to many studies, it has been found that individuals who exercised daily developed a good heart rate, suffered less from chronic diseases, and developed good skin health. Yoga, Zumba, calisthenics, and various combinations of aerobic and anaerobic forms of exercise can be done daily for the overall good health of an individual.

  • Avoid Consuming Excessive Amounts of Spicy Foods: According to many research studies, most individuals who consume a lot of spicy food regularly have been found to develop acne on their skin or are found to have oily skin. Hence, avoid consuming too much spicy food, as it is also not good for gastric health. Probiotics like curd can be consumed, which contains high biological value proteins necessary for the health of the gut as well as for good skin. Other sources of high-biological value proteins include milk, eggs, poultry, and fish. If the person does not like boiled eggs, then they can have an omelet instead or prepare pancakes out of it and consume it.

  • Avoid Consuming Red Meat: Red meat is rich in saturated fat and has proved to be the leading cause of many ailments like atherosclerosis. Red meat is unsuitable for the health of the skin, as it heats the body.

  • Include Good Fats in The Diet: Nuts like almonds and walnuts are an excellent source of protein, iron, fiber, and vitamin E, essential for good skin health. The person can include a handful of almonds or walnuts for the mid-morning snack, or they can even munch them when they are in the middle of an important meeting. The person can try adding them to their smoothies, for example, a smoothie made from oats and almonds is rich in soluble fiber, iron, protein, and vitamin E. They are also known to increase the level of high-density (HDL) lipoprotein in the body, which lowers bad cholesterol levels in the body. They are also known to decrease the harmful very low-density lipoproteins (VLDL) in the body. Thus preventing various coronary heart diseases and atherosclerosis. When added to water and consumed on an empty stomach, a handful of soaked chia seeds and flax seeds detoxifies the body from harmful toxins and aids good skin health. The person can even include them one hour before or after the main meals. Chia seeds or flax seeds can be sprinkled and added to cut fruits, and if they like the taste of roasted flax seeds plain, the person can munch on a tablespoon just as it is.

  • Avoid Consuming Foods High in Sugar: According to various studies, consuming foods that are high in sugars like chocolates and ice cream is said to possess a negative effect on one's skin health. Hence, avoid consuming too many sugary foods and foods rich in simple sugars like refined flour. Consume whole-grain cereals and pulses instead of refined ones.


Nutrition is an important element in having good and healthy skin. Healthy skin has a uniform skin tone, glows, and has a fine texture. Skin acts as a barrier between the outer environment and the inner organs and tissues. Taking care of nutrition not only helps in keeping the body healthy from the inside but also keeps the skin in good health. Hydration is important for the skin and also. Healthy skin does not always mean having glass-like skin but skin that makes a person feel comfortable.

Frequently Asked Questions


Which Nutrients Are Helpful In Skin Repair?

Skin nutrition is an essential factor required to maintain overall skill health. Vitamin D is considered best for skin repair. In addition, vitamins K, C, and E are also suitable for skin rejuvenation. Also, healthy fats, zinc, protein, and other foods and supplements are helpful in the skin repair process.


Which Nutrients Are Best for Healthy Skin?

Nutrients best for healthy skin include
- Vitamin D.
- Vitamin K.
- Vitamin C.
- Vitamin E.
- Protein.
- Healthy Fats.
- Selenium.
- Zinc.
- Foods and supplements.


What Should Be Drank Before Bed for Glowing Skin?

Pomegranate and apple juice are good for glowing skin.  These drinks are rich in antioxidants, vitamin C, and other enzymes which heal the skin. In addition, the vitamin C in these drinks acts as an anti-inflammatory agent against dark spots and acne.


How Can Skin Be Strengthened?

Skin can be strengthened by consuming a diet rich in carotenoids, vitamin C, lycopene, and vitamin E. These nutrients improve the skin's overall health and increase skin elasticity. In addition, staying hydrated, keeping skin moisturized, and eating a proper diet can also strengthen the skin.


Which Food Should Be Avoided If a Person Has Skin Problems?

The food that should be avoided during skin problems includes
- Alcohol.
- Processed meat.
- Soy.
- Foods with a high glycemic index.
- Dairy products from cow’s milk.


Which Vitamin Is Referred to as Beauty Vitamin?

Vitamin E is a beauty vitamin because it can stimulate blood flow to the hair and skin and make the skin glow. It also has antioxidant properties that prevent the skin cells from drying out. Vitamin E is a fat-soluble vitamin and is also used in many cosmetic products; hence it is called a beauty vitamin.


Which One Is Better, Collagen or Vitamin E?

Collagen is the protein in the body in large amounts, whereas vitamin E is the fat-soluble vitamin. Vitamin E increases blood flow in hair and skin and increases collagen production, thus making skin glow. Vitamin E and collagen are important ingredients in various cosmetic and skincare products.


Why Makes Skin Looks Unhealthy?

Excessive sun exposure can make the skin look dull and unhealthy as it affects the production of elastin and collagen. It also causes skin dryness, risk of DNA (deoxyribonucleic acid) damage, and pigmentation. In addition, not using the correct skin care products can also make the skin unhealthy.


What Hydrates the Skin Instantly?

Hyaluronic acid hydrates the skin instantly. Also, limiting alcohol and caffeine intake and drinking plenty of water can help keep the skin hydrated. In addition, hydrating sheet masks can also help in the fast hydration of the skin by providing moisture.


How Does Skin Become Glass Like?

Skin becomes glass-like when it is healthy and glowing. Korean people’s skin is considered glass glow because it is even-toned, lustrous, and smooth. Glass glow can be achieved by keeping skin hydrated and involved in daily skin routine. This makes the skin flawless, without any pores and blemishes.


Which Is the Best Antioxidant for the Skin?

The best antioxidants for the skin are
- Vitamin C.
- Vitamin A, or retinol.
- Niacinamide.
- Vitamin E.
- Polyphenols.

Article Resources

Last reviewed at:
07 Aug 2023  -  5 min read




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