Food For Healthy Skin - Toneop



Published on: 19-Jul-2022


10 min read


Updated on : 30-Nov-2023




Shaifali Rohilla


Food For Healthy Skin - Toneop

Food For Healthy Skin - Toneop

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If there was a wish well, what would you ask for?

Trust me; I would go for flawless and younger-looking skin. We can only dream of such magical things happening. However, some resolutions could make this dream a reality, not in a blink of an eye but gradually. 

It is crucial to understand that what displays on the face is connected to your internal health, especially digestion. This is why cosmetics or other topical treatments give only short-term results, as they just treat the symptoms, not the cause. 

A nutritious diet is the first step to having skin that is firmer and looks younger.

Particular foods supply additional nutrients that help you look younger and healthier and delay ageing. A healthy diet helps detoxification, weight loss and improve metabolism, making the skin glow.

Table of Contents

1. 12 Foods That Your Skin Loves

1.1 Avocados

1.2 walnuts

1.3 Sun Flower Seed

1.4 Sweet Potato

1.5 Bell Peppers

1.6 Broccoli

1.7 Tomato

1.8 Soy

1.9 Dark Chocolate

1.10 Green Tea

1.11 Red Grapes

1.12 Fatty Fish

3. The Final Say

4. FAQs

12 Foods That Your Skin Loves

Foods That Your Skin Loves


Avocados are full of healthy fats and boost collagen, which is excellent for maintaining skin moisture and suppleness.

According to preliminary research, avocados contain vitamins E & C, which help in battling against oxidative damage caused by pollution and UV damage, eventually preventing wrinkles and other ageing symptoms.


There are some vital fats our body can not produce, and walnuts are a great source of those. They are abundant in omega-3 and 6 fatty acids. Walnuts are also rich in two crucial antioxidants required by the skin: selenium and vitamin E. 

However, walnuts are high in omega-6 fatty acids, excess of which may contribute to psoriasis and cause inflammation.

A Sunflower Seed

These seeds are a fantastic source of vitamin E, an antioxidant that repairs dry, damaged and dehydrated skin, making it supple and healthy.

Sweet Potato

One of the most nutritious fruits, the sweet potato, contains beta-carotene, which is a plant nutrient. Our bodies transform beta-carotene into vitamin A for absorption. Carotenoids function as a natural sunscreen to maintain healthy skin by preventing cell death, sunburn, wrinkles, and skin damage.

Spinach, oranges, and carrots are a few other colourful foods containing beta-carotene.

Baked sweet potatoes contain enough beta carotene in one 1/2 cup (100 gram) serving to supply more than six times the DV for vitamin A.

Yellow and Red Bell Peppers

These peppers are a good source of vitamin C, which helps produce collagen and preserves the skin's flexibility. It also provides beta carotene.


Vitamins A, C, and E and zinc are abundant in broccoli. It also contains lutein, a carotenoid-like substance that helps prevent oxidative damage, dry skin and wrinkles.

Sulforaphane, a substance found in broccoli, has anti-cancer properties. It shields the skin from sun damage. It functions by neutralising harmful free radicals and activating defence mechanisms. It also supports your skin's collagen levels.

Foods That Your Skin Loves


Lycopene, an essential carotenoid found in tomatoes, is also a vital source of vitamin C. Lycopene, beta carotene, and lutein help shield skin from UV damage and delay skin ageing. Consuming meals high in carotenes and fats like cheese or olive oil, which are fat-soluble carotenoids, boosts the body's ability to absorb the compound, which is then converted into vitamin A.


Soy contains isoflavones, the plant substances that mimic or inhibit oestrogen.

In postmenopausal women, soy increases collagen formation, reduces skin dryness, and softens the skin. These isoflavones shield the cells from UV radiation and internal oxidative stress, preventing skin cancer.

Dark Chocolate

Antioxidants present in dark chocolate battle against free radicals, shielding skin from pollution, UV damage, and skin cancer.

As per a study, people reported more moisturised and fuller skin after 6–12 weeks of regular consumption of cocoa powder. The skin was less rough, scaly, and minor sunburn sensitive.

For optimum health advantages, it is recommended to consume dark chocolate containing 70% cocoa.

Green Tea

Catechins in green tea delay the skin's ageing process, improving the skin's moisture, thickness, and flexibility. Green tea is a fantastic choice for healthy skin, but you may want to avoid drinking it with milk as it may lessen the antioxidant effects of green tea.

Red Grapes

The grape skin contains a substance called Resveratrol which substantially lessens the effects of ageing. 

Fatty Fish

Salmon, sardines, and mackerel are essential for maintaining healthy skin because they are rich in omega-3, which increases moisture, hydration, and suppleness. Dry skin may result from a lack of omega-3 fatty acids.

Omega 3 fatty acids protect your skin from UV radiation and reduce inflammation and acne. Vitamin E, present in fatty fish, fights free radicals to prevent skin ageing.

Salmon and mackerel both include a lot of protein, essential for keeping the skin and muscles firm.

Fatty fish also contains zinc, which is crucial for generating new skin cells, healing wounds and fighting infections.

The Final Say

As with other organs, the skin is the most vital component of the human body and requires attention. In addition to using external skin care products, you should eat foods that are best for your skin. Foods like avocados, fish, and broccoli that are high in beta carotene, antioxidants, catechins, and vitamins C, A, and E help the skin in several ways, including reducing the risk of skin cancer and UV damage.                                 


1. How to consume carotene-rich foods for better absorption?

Beta carotene is fat-soluble and should be consumed with olive oil for better absorption.

2. Does overdrinking green tea have any side effects?

Excess consumption of green tea can lead to headaches or a raised heartbeat due to the presence of caffeine in it. It might also be harmful to the liver.

3. What are the other alternatives to fish (omega 3) for vegetarians?

Vegetarians can opt for walnuts, flaxseeds, and soybeans. These foods are a great source of omega 3 and 6. 

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

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