Do you want glowing, vibrant and younger-looking skin?

Instead of spending thousands on skin care products, include some healthy foods in your diet. The healthier the foods you consume, the better your skin will look.

Lack of skin-friendly nutrition can make the skin dry and pale. Certain foods contain powerful nutrients that keep the skin smooth and supple. Here are some amazing foods that we can choose to make our skin beautiful and glowing.

1. Fish

Fish is not only good for our health, but works wonders for the skin as well. Oily fish like wild salmon, mackerel, trout and herring are some of the best sources of omega 3 fatty acids.

Omega 3 fatty acids fight inflammation and dryness caused by stress and environmental pollution. It keeps the skin supple and moisturized.

Zinc is involved in metabolizing testosterone, which affects the production of sebum, a primary cause of acne. It also treats inflammatory skin conditions like psoriasis and eczema.

Fish is also high in protein that helps to speed up the skin’s natural healing process. DHA and EPA in oily fishes shield the cell walls from free radical damage caused by UV rays.

2. Green Leafy Vegetables

Green leafy vegetables are rich in nutrients and antioxidants that protect the skin from free radical damage. They contain high levels of beta-carotene, which is converted into Vitamin A by the body, regulating cell production and turnover.

Carotenoids in green leafy vegetables decrease the skin’s sensitivity to the sun. Green leafy vegetables are also a good source of Vitamins B, C, E, potassium, magnesium, iron and omega 3 fatty acids.

The nutrients present in green leafy vegetables act as a powerful cleansing agent, nourishing the skin by flushing the toxins from the body. Leafy vegetables also contain lutein, a nutrient that keeps the eyes healthy.

3. Tomatoes

Tomatoes contain high amounts of lycopene, an anti-aging antioxidant that stimulates skin circulation. The high amounts of Vitamin C help to keep the skin firm and taut by aiding collagen production. It also slows down cellular damage from free radicals. Lycopene is more easily absorbed when it is cooked or processed.

4. Kiwis

Kiwi is one of the best foods to bestow you with smooth and healthy skin. It is loaded with antioxidants and Vitamin C that keep the skin firm, prevent wrinkles and fine lines, maintaining the skin’s beauty. It also protects the body from cancer and heart diseases.

5. Dark Chocolate

Dark chocolate contains high amounts of cocoa, which keep the skin hydrated and supple. While purchasing dark chocolate, make sure that the chocolate contains high amounts of flavonols and at least 60% of cocoa. Eat two to three pieces of chocolate every day to get youthful skin.

6. Low Fat Dairy Products

Low fat dairy products contain Vitamin A, one of the most important components for healthy skin. Yoghurt contains acidophilus, a bacteria that is good for the gut health. Mix yoghurt with fruits for a mid afternoon snack.

7. Berries

Berries like blueberries, strawberries, raspberries and blackberries contain high levels of antioxidants. Free radicals damage the membrane of the skin cells, including the DNA.

The antioxidants and other phytochemicals present in berries prevent this damage, delaying the signs of ageing. In fact, strawberries contain more Vitamin C than most citrus fruits. Vitamin C is vital for the production of collagen, the skin’s support structure. A strong support structure prevents wrinkles and other signs of ageing.

8. Nuts and Seeds

Seeds like flax and sunflower seeds are key foods for healthy skin. The essential fatty acids in seeds are responsible for healthy cell membranes. A strong cell membrane holds the water in the skin, keeping the skin moisturized and supple.

Selenium in nuts increases the number of white blood cells in the body, strengthening the body’s disease-fighting power. Eat at least 2 tablespoons of seeds every day for optimum benefits.

9. Whole Grain

Whole wheat contains selenium, which plays a key role in the health of the skin cells. It also helps to reverse the damage caused by sun rays. People who consume high amounts of whole-wheat every day are less likely to suffer from oxidative damage that can cause skin cancer.

Whole grain buckwheat is a good source of rutin, an antioxidant that helps to combat skin inflammation. It also provides biotin, which assists the cells in processing fats. A deficiency in biotin can make the skin dry and scaly.

10. Avocados

Avocado is a good source of protein that helps to prevent dry skin and brittle nails. They are also a great source of Vitamin E, which boosts the skin’s vitality and luminosity.

It also stimulates the production of collagen in the skin, improving its tone and texture. You can also apply avocado paste topically to treat parched skin.

Lastly, drink loads of water to flush the toxins out of your body. A well-hydrated body keeps the skin healthy and young.