Best Foods For A Good Skin

We’ve all heard the saying “you are what you eat.” It’s a cliché, but it can really help you get that radiant look if you eat regularly and good. Whatever your dedication to your daily skincare routine, clear, healthy, radiant skin actually starts from within. There are actually some foods that are particularly good for your skin.


Drinking more water is the easiest and fastest way to boost your glow and keep your skin (and tissues!) at its best. Try to add fresh citrus or berries to bring light sparkling or still water to life. How much you need to drink varies from person to person, but a minimum of two litres (about eight cups) is recommended. You will need more if you engage in work or activities that make you sweat a lot.


Two cubed watermelon cups are equal to a full cup of water and can help you keep hydrated. The beta-carotene and vitamin C in watermelon are also a snack filled with antioxidants! Try cutting it in warmer months, and stock it for a treat in the freezer.

Citrus fruit

The content of vitamin C in citrus fruits such as lemons, oranges and grapefruits gives a radiant glow. According to published research in the health and appearance of the skin, citrus is the most obvious food from which to draw lots of vitamin C. The study also shows that those who consume higher amounts have fewer wrinkles.


Low in calories but high in nutritional value, only one cup of blueberries provides one-quarter of your daily intake of vitamin C. These little berries are full of antioxidants, not to mention, fighting cell damage and fighting free radicals that can harm your skin. Enjoy them in your favourite smoothie, fresh, frozen or mixed.


Crunchy carrots are rich in beta carotene which in the body is converted to vitamin A. Vitamin A plays a role in the production of cellular collagen and helps heal damaged skin.


Polyphenolic compounds in olives can help protect cells from damage and increase body blood flow. Choose these fruits filled with antioxidants to protect the skin and improve your health. You will be filled with an unsaturated fat and fibre mix.


All herbs and spices such as garlic, oregano, cinnamon, cloves and ginger can also lend a hand. Early research linked them to the reduction of Advanced Glycation End Products (AGE) production. When these compounds accumulate, they may cause structural changes in the skin, but your favourite flavourings may help slow the build-up of AGE.

Brown Rice

Instead of white rice, opting for brown will actually do some good for your skin. This is another food which is rich in selenium and it can also help regulate blood sugar levels as a complex carbohydrate, preventing premature ageing.


For a meal that has beneficial skin nutrients, including Omega 3, store up on salmon. Omega 3 fatty acids counter free radical damage by maintaining cell membranes and ensuring they are strong/intact and minimising inflammation of the cells.


These bright berries are full of good-for-you vitamin C and flavonoids, both maintaining and promoting skin health. The best part? They maintain their nutrients when frozen, even if they’re seasonal, so you can reap the skin-soothing benefits throughout the year.

Leafy Greens

These powerhouse vegetables are filled with lutein and zeaxanthin, the carotene compounds that are essential to protecting and moisturizing your skin cells and keeping skin damage at bay. Try eating them like baked kale chips in smoothies, salads, sautés and even as snacks.


Skincare specialists at  okana nz  say zinc is another mineral that boosts immunity and can help prevent any prolonged damage to the skin. Fortunately, it’s found in shellfish of all kinds like shrimps, oysters, and moulds. Luckily, as sources of lean protein, they are lower in calories.


Mushrooms contain selenium, an important mineral that helps to protect our skin against damage from sunlight. Seek to substitute “steaks” portobello for high-fat red meat, or add the sautéed or fresh versions to a salad.

Nibbling on these balanced snacks to look and feel good from the inside out to get those essential nutrients.

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