If you want your skin to look healthier for longer, you need to nourish it from inside. Here are some foods to look out for.

You may not be fully aware of it, but your skin actually speaks volumes about your health where words cannot. The skin, as well as the scalp, are usually the first places where any internal issues you have will begin to appear, such as problems with acne, dandruff or dermatitis, and more.

This fact implies that you need to take care of what you are consuming, as what you put inside your body is more important than any external products you may apply on your skin. A balanced diet will always ensure that your skin can have a fighting chance in combating any signs of ageing such as wrinkles and age spots.


Diet and nutritional intake may be the last place to look in terms of nourishing your skin and helping it stay healthy for longer.Instead of spending so much money on anti-aging products, and various kinds of products for ‘dry skin’, ‘normal skin’ and ‘oily skin’, the only thing you are really paying for in these expensive products is the packaging. The super foods to include in your diet include the following:


This fruit may be an acquired taste, in addition to its red stains being annoying. However, the skin is a clearly a fan of this vegetable, as its nutritional content is very high even among other vegetables and fruits.

Containing minerals such as magnesium, potassium, sodium and calcium, it is also rich in Vitamins E and A. all the benefits it offers relate to your epidermis, since it acts as an internal cleanser for the body and leaves it rejuvenated.


Those clips of people putting cucumbers on their eyes as they are in a relaxing spa session have some degree of truth in them. The vegetable is considered by nutritionists to be one of the foods that nourish the skin, regardless of whether you eat it or put it directly on your skin.

The plant does not have extra calories, and it has the additional benefit of removing unwanted toxins from the body. These toxins are the culprits responsible for making the skin age quickly, as well as looking lifeless and dull. The cucumber also assists in digestion, therefore adding some shine to the skin.

Sweet potatoes

The humble sweet potato has many benefits that the body requires, even more so than the normal Irish potato. It comes with high levels of complex carbohydrates as well as vitamins.

The good thing with sweet potatoes is that they release sugars in intervals in your body, so you do not go through intense sugar highs or drastic lows. The tuber also has beta-carotene, a compound found in orange colored vegetables such as pumpkins and carrots, which the body changes to Vitamin A once it goes through digestion. That results in natural oxygenation of the skin, leaving it smooth and supple.


There is wisdom behind the insistence of nutritionists and doctors all saying you need to include a greater amount of vegetables in your nutrition plan. This includes legumes, such as beans and peas.

Legumes generally come with a high fiber content – and you can be certain of the benefits of fiber in your system regarding digestion (it speeds up the process). They also help in cleansing your internal systems, all leading to skin that looks younger and clearer.


Yes, this may put you off because of the ‘garlic breath’, but it is not all bad. Garlic is rich in a chemical called allicin, which is synthesizes naturally.

When you consume the garlic, the allicin reacts with your blood and a new product results from the reaction. This product is responsible for raising and maintaining the immunity of your body because it assists the white blood cells to destroy any viruses and bacteria that already reside in your body.

In fact, the combination of antioxidants with garlic is a powerful combination because they slow down any aging signs of the skin – you own fountain of youth, all without spending much money.


Ah, the avocado is among the most highly treasured foods in all history, as it is both tasty and many know it as the supreme fruit among all skin foods.

The fruit contains Vitamins C and E, in addition to antitoxins. All these makes it wonderful in improvement and enhancing your skin tone and texture, as well as improving the vitality of the skin. Its fat content (all healthy fats, do not worry) assists in improving the ability of the skin to retain moisture for longer periods, meaning you have less chances of suffering from dry, cracked skin.

Red grapes

Known for their anti-histamine properties and the anti-toxic elements, red grapes are very good in healing any skin inflammation conditions (in addition to other grapes as well).

Because of their anti-histamine properties, they are able to stop any allergic reactions from occurring. The best part is how easy it is to consume them – you simply need to throw in some grapes in your fruit salad, or choose to consume them as a snack between your meals.


Nuts are of different varieties, but they all seem to have certain benefits for your skin when taken on a regular basis. For instance, Brazil nuts and pumpkin seeds are major sources of selenium, a mineral that improves and boosts the production rates of the white blood cells in your body.

However, this is not the sole benefit they give you. When studying conditions such as acne flare-ups, you will notice that the major cause is a selenium or zinc deficiency, making them ideal candidates for fighting the condition before it happens. Nuts are also stores for different minerals such as magnesium, calcium, potassium and manganese – all responsible for leading you to great-looking skin.

Final thoughts

Taking care of your skin is a habit that should start early, even from childhood. The  best skin care methods are however simpler than you think, all involving how you eat, and the food you consume, much more than any external products you apply.