Foods that are Good For Skin Health


This post is from contributing writer Jennifer Jeane.

Having healthy skin is not only important for beauty purposes but also for your healthiness. The skin protects your internal muscles and blood vessels that help in the smooth functioning of vital organs that are essential for your survival.

Unhealthy skin imparts bad appearance, inflammation, swelling, dullness, and many more uncomfortable symptoms. Certain symptoms cause hindrance in your day to day activities. It can cause stress and sometimes depression among certain people.

To avoid all this, one must follow proper nutrition-rich diets that are good for your skin health. Intaking these diets on a regular basis not only helps in getting rid of certain skin disorders but also acts as a preventive measure for the future.

Certain foods that are rich in omega-3 fatty acids, vitamin C, vitamin E, vitamin A, selenium, antioxidants, zinc, etc., are essential for maintaining your skin health. Let’s discuss the foods rich in these nutrients, minerals, and vitamins.


Foods rich in omega-3 fatty acids

Omega-3 fatty acids work wonders for skin health. It moisturizes and thickens the skin. It is essential in keeping the skin from getting dry, which leads to certain conditions such as acne, eczema, dermatitis, etc.

It also helps in getting rid of the inflammation of the skin as well as strengthens it to protect itself from harmful UV rays. 

Some foods that are rich in omega-3 fatty acids are a fatty fish group (salmon, herring, and mackerel). This food is also rich in vitamin E and zinc that imparts additional antioxidant and anti-inflammatory properties.

Foods rich in selenium

Selenium helps the skin in fighting free radical attacks. Free radicals harm your skin in a greater way. It causes aging of your skin such as wrinkles formation and dryness as well as skin tissue damage. Selenium is also one of the preventive measures of skin cancer. 

Foods rich in selenium are Brazil nuts, shrimp, snapper fish, cod, halibut, tuna fish, salmon fish, button mushrooms, and lamb.


healthy skin


Avocados are a combination of vitamin E, vitamin C, and healthy fats. Healthy fats help in moisturizing as well as makes your skin flexible. Vitamin E is a rich source of antioxidant which helps the skin in fighting off the free radicals damage.

Vitamin C helps in collagen production that imparts strength to the skin. Apart from all these, avocados also help skin defense against harmful UV rays. 

An excellent way to include avocado in your diet is in one of our favorite dishes, the 30 Minute Gluten-Free Crispy Carnitas Tacos with Avocado Yogurt Cream.

Foods rich in provitamin A

Beta carotene, which is present in plants, is provitamin A, it is converted into vitamin A when it enters into the body. This vitamin is efficient in creating a natural protective shield in your skin against harmful UV rays.

This excellent function helps from sunburn, dryness, and wrinkles. It also imparts orange color to your skin, which makes a healthier appearance. 

Foods that are rich in provitamin A are carrots, sweet potatoes, kale, spinach, romaine lettuce, squash, cantaloupe, red and yellow peppers, apricots, etc.


healthy skin


Broccoli is rich in vitamins and minerals that are essential for skin health. It contains beta carotene and sulforaphane. Sulforaphane helps protect skin from developing cancer.

It also helps in stabilizing the free radicals as well as collagen production in the body, which activates the skin’s natural ability to protect itself from harmful UV radiation. 

Check out our complete list of gluten-free recipes made with broccoli.


Coenzyme Q10 is an important antioxidant that is produced by the body. The production is hampered with an increase in age. So, one needs to eat a diet that is rich in CoQ10 regularly.

You can find this enzyme in foods such as pork, beef, chicken, Trout, herring, mackerel, sardine, spinach, cauliflower, broccoli, Oranges, strawberries, soybeans, lentils, peanuts, etc.

Goat cheese

Goat cheese is rich in vitamin B-6, vitamin A, and selenium, which are rich sources of minerals and vitamins essential for skin health. Apart from this, there are various other health benefits of goat cheese, such as the strengthening of bones, boosting the immune system, aiding in weight loss, and many more.

Check out this healthy baked zucchini and goat cheese recipe

healthy skin


Compounds such as lycopene, beta carotene, and lutein are present in tomatoes. These compounds help skin against sun damage and wrinkles. Why not make homemade Fresh Tomato Marinara Sauce to add more tomatoes to your diet.


Soy consists of an important plant compound called isoflavones. It helps in getting rid of wrinkles and improvement in the elasticity of your skin. It also helps in getting rid of dryness of skin as well as increased production of collagen in women who are in the postmenopausal phase. 

Green tea

Catechins, a compound that is found on green tea, is beneficial for the skin. It helps in getting rid of certain damages caused due to harmful UV radiations, and along with that, it moisturizes the skin and increases the thickness as well as the elasticity of the skin.

Include these foods and any other foods that are rich in the essential supplements discussed here on your everyday diet for avoiding any serious skin conditions such as skin cancer, rosacea, etc. 

Author Bio:

Jennifer is a wellness lifestyle writer. She loves sharing her thoughts and personal experiences related to natural remedies, Ayurvedic, yoga and fitness through her writing. She currently writes for How To Cure. She can connect with others experiencing health concerns and help them through their recovery journeys through natural remedies.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of only gluten-free recipes or its staff.


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