With the kind of lives we lead today, the temptations to grab fast food over hearty home-cooked meals are irresistible. But this unhealthy lifestyle comes with severe consequences for people across the globe. From life-threatening cholesterol and heart-related issues to ever-increasing levels of stress and anxiety in people, our food habits are getting in the way of a peaceful and happy life. A healthy diet equals a better lifestyle. People often look over the influence good food habits can have on their health. Chronic, non-communicable diseases such as cardiac problems, diabetes, and cancer can be actively prevented if you maintain a balanced diet. Moreover, it does wonders for our body’s internal health and hygiene.

A healthy diet is also the way to your dream body proportions and the Korean glass skin that you have always so admired! Be it a visit to the posh escape room in Bangalore with your colleagues or a dance performance at your cousin’s wedding; it is important to bring your ‘A’ game when it comes to your skin because not only does it add to your external beauty, but also makes you confident from the inside. The good news is it is not impossible to attain your skin goals. With the right diet and proper hygiene, you can flaunt your no-makeup look with confidence! Here is a list of food items that can work wonders for your skin –

1. Fatty Fish – 

Salmon, mackerel, and herring are high in omega-3 fatty acids, which are good for your skin. These fatty fish, often known as oily fish, are the richest providers of the two most important omega-3 fatty acids (EPA and DHA). Unlike the harmful saturated fats found in meat, these fatty acids are healthy fats.  They have the potential to improve the health of your heart, brain, lungs, skin, and circulation. Omega-3 fatty acids are highly beneficial for your skin, keeping it thick, supple, and hydrated. 

A lack of omega-3 fatty acids can cause skin dryness. One of the great sources of omega-3 fatty acids is fish oil. Fish oil supplements have also been proven to help with inflammatory and autoimmune skin disorders like psoriasis and lupus.   

2. Fruits and veggies – 

Fruits and vegetables are high in antioxidants, which assist in defending the skin from free radical cellular damage. Wrinkling and age spots are all effects of being exposed to free radicals, smoking, pollution, and UV rays. Consuming a rainbow of bright fruits and vegetables on a daily basis, aiming for at least five pieces can give your skin its daily requirement of antioxidants to restore itself from the damages caused. Beta-carotene (that is contained in root vegetables such as carrots, sweet potatoes, and pumpkin) and lutein (found in leafy vegetables such as kale and spinach) are powerful antioxidants that are essential for skin cell formation and tone. 

Carotenoids, found in fruits and vegetables, can even impact your skin tone. The orange-red pigments present in fruits and vegetables are known as carotenoids. They are antioxidants that protect your skin from UV rays while also improving tone, brightness, photo-protection, and firmness. Some fruits and veggies that you should make sure to include in your diet are – 

Oranges and lemons – 

Oranges and lemons are high in vitamin C and help to develop natural collagen, which helps to prevent premature ageing. They also make great delicious drinks and smoothies to help you stay hydrated!

Apples – 

contain vitamins A and C, which help to give a youthful glow to the skin. Antioxidants, potassium, magnesium, and dietary fibres packed inside the fruit defend your skin from damage caused by free radicals and also make it appear bright and healthy.

  Watermelons – 

Vitamin C, A, and B1 are abundant in watermelons. These nutrients work together to improve uneven texture, prevent skin damage, and even reduce inflammation, giving your skin a natural glow.

Tomatoes – 

Tomatoes contain lycopene, a phytonutrient that has been shown to help with slack skin, wrinkles, and fine lines. Tomatoes are a very good source of vitamin C as well. They not only serve to enhance your immune system, but they also trigger more collagen production in your body that helps keep your skin elastic.

Carrots – 

A carrot is your solution for all your problems with clogged pores and frequent breakouts!  High in vitamins, carrots help to prevent excess sebum production. They protect our pores from clogging and give our skin a flushed, glowing look.

Sweet potatoes – 

Sweet potatoes are high in vitamin C and E, which help to keep symptoms of aging at bay, making skin smoother and younger-looking! 


Spinach is high in vitamins A, C, and K, which brightens your complexion and aids in the healing of scars and dark spots. Its antioxidant content combats all skin problems such as irritation and acne, and it effectively cleanses your body from the inside.

3. Avocados – 

Avocados provide a lot of good fats. These fats help a variety of bodily functions, including skin health. If you want to keep your skin flexible and hydrated, you cannot avoid good fat consumption.Rich in vitamin E, avocados supply your skin with an important antioxidant that guards your skin against oxidative damage. Avocados’ natural oils penetrate deeply into the skin, nourishing, softening, and hydrating it. 

The moisturising characteristics may aid in decreasing fine lines and wrinkles, keeping skin smooth, and increasing skin’s stress resistance. This fruit, which is abundant in vitamins A, D, and E, is not only hydrating but also provides natural skin protection from damage through UV ray exposure. All of these elements work together to keep your skin hydrated and healthy. 

4. Walnuts and almonds –

Walnuts pack high quantities of omega-3 fatty acids, which boost collagen formation and assist enhance skin suppleness, avoiding sagging, and keeping your skin firm and young. This also assist in relieving stress and lowering the risk of heart disease. Almonds contain high amounts of vitamin E, which is a powerful antioxidant in reducing the signs of ageing produced by free radicals and may even help your skin fight skin cancer! And both of them make for great munchies when you’re studying in the evening and help keep you energised!


Foods rich in protein, good fats, and antioxidants have been associated with a lot of skin benefits. Make consistent and conscious changes to your lifestyle and food habits, and you’ll be sure to see tremendous changes to your skin. Remember to apply SPF religiously every day to give your skin an external shield against sun damage and exercise regularly to flush out toxins from your body to ensure a well-rounded skincare routine.


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