18 foods that are good for your skin to make you look more radiant

Lifestyle or diet have many impacts on skin health and affect your appearance. So, to have a healthier and more beautiful skin from within, you can start with adding skin-friendly foods to your diet every day, helping your skin receive enough nutrition and grow healthy.

Skin care is always one of the top concerns for women. Not only does it mean a healthy body, a healthy and smooth skin can also help you look younger and more radiant. And these are the foods that are good for the skin that you need to add right away to nourish and protect the skin effectively.

Food good for animal skin


Salmon is considered one of the foods that are good for the skin because they are rich in antioxidants, which can effectively reduce inflammation.

The free fatty acids will contribute to the building of healthy skin cells, protecting the skin, moisturizing and blocking irritants. However, the body is not able to produce fatty acids on its own, so salmon and other foods rich in good fatty acids will be a great source of nutrition for the skin.


As one of the main sources of protein, eggs can support collagen production more effectively.

You can use egg whites to make a face mask to treat acne and tighten pores. In addition, add eggs to the diet every day so that the skin receives the required amount of collagen.


Not only does it provide the calcium needed for bone growth, the vitamin D found in milk also helps you get the recommended amount without having to spend a lot of time in the sun.

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When exposed to UV rays for too long without protection, the skin can darken and create wrinkles easily. Therefore, you should drink milk and make a mask from milk to add nutrients to the skin.

Drinking milk is good for skin

Drinking milk helps you supplement calcium and vitamin D, without too much exposure to harmful UV rays


Sardines are high in omega-3 fatty acids, which help reduce inflammation and acne. Not only does omega-3 affect the skin, omega-3 also has mood-regulating benefits, helping you reduce stress and cause less acne.

Greek Yogurt

Greek yogurt is one of the top foods when it comes to reducing wrinkles on the skin. Yogurt is also rich in B vitamins that can detoxify the skin.

However, you should prioritize Greek yogurt or unsweetened white yogurts, as those with added sugar or flavor are often unhealthy for both the skin and the body.

Foods that are good for the skin: Nuts and fruits

Dark Chocolate

Chocolate is also considered a good food for the skin because they have the ability to firm the skin. Besides, chocolate also contains flavonoids, powerful antioxidants that can better protect the skin.

Note that you should only choose dark chocolate with a cocoa content of over 70% to reduce sugar consumption, because sugar can be harmful to the skin.


Watermelon contains a high water content but can reduce water retention in the eye area, helping to limit puffiness.

In addition, watermelon does not have much sugar, you can safely eat this fruit without worrying about chemical reactions from sugar in the body, damaging collagen or creating wrinkles on the skin.


Avocados are no stranger to skin foods, as you’ve seen plenty of skin care products like avocado face masks.

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The nutrients in avocado such as vitamins A, D and E and good fats can penetrate into the cells in the deepest layers of the skin, effectively nourishing the skin from the inside out.

avocado is good for skin

Avocado is one of the skin-friendly foods commonly used in beauty products


Walnuts are rich in omega-3 fatty acids that can boost collagen production in the skin. Collagen is a protein that helps improve skin elasticity, prevent sagging to make skin more plump.


Almonds are rich in vitamin E, a powerful antioxidant that helps prevent signs of aging caused by free radicals.

Vitamin E also helps strengthen the skin’s ability to protect, prevent the risk of skin cancer. You can take vitamin E supplements to make them work more effectively on the skin, which is extremely suitable for people with dry skin.


Berries such as cherries, strawberries, blueberries, raspberries … contain many vitamins and antioxidants that can nourish the skin, protect the skin from free radical damage and fight inflammation, effectively reduce acne.


Pomegranate contains polyphenols that help fight damaging free radicals, while also regulating the blood flow of the skin so that you have bright and healthy skin.

In addition to natural products or masks from pomegranates, you can eat pomegranates for extra vitamins and fiber. The amount of fruit sugar will not harm the skin like refined sugars, so you can safely eat pomegranate every day.

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Food good for skin: Vegetables, tubers


Kale is a green leafy vegetable rich in vitamin A, an antioxidant that promotes the regeneration of healthy skin cells.

Retin-A is commonly found in acne products. You can use kale juice to rub on your skin to reduce dark spots, scars, and stretch marks.

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Green tea contains polyphenols, making it one of the best foods for the skin thanks to its antioxidant and anti-inflammatory properties, which can be used as a toner to treat acne.

Green tea is suitable for treating dark spots and scars, eliminating toxins and keeping the skin soft and smooth. In addition, vitamin K in green tea also helps reduce dark circles, you just need to cool the tea bag and place it on your eyes for about 15 minutes.


Tomatoes are rich in lycopene, a powerful antioxidant that helps protect the skin from UV damage.

According to a study in the British Journal of Dermatology, people who ate around 5 tablespoons of ketchup a day were 33% more resistant to sunburn than those who didn’t.


Carrots are orange vegetables that are rich in beta-carotene. It is a precursor to vitamin A and is also a major active form of retin-A. This vitamin is useful in reducing oil production in the skin and improving psoriasis.

Carrot smoothie

Eating a lot of carrots helps you supplement vitamin A, which is beneficial for the skin


Dark peppers like bell peppers are high in carotenoids, an antioxidant that reduces skin sensitivity to sunlight. Carotenoids will prevent the appearance of wrinkles, especially crow’s feet around the eyes.


If you don’t like eating a lot of vegetables, at least eat broccoli regularly.

Broccoli contains many skin-friendly vitamins such as vitamins A and C, and also provides antioxidants and supports collagen production. In addition, the vitamin K in broccoli can speed up the healing of dark spots and improve dark circles under the eyes.

Reference source

22 Foods That Will Immediately Improve Your Skin, According to Dermatologists. https://www.eatthis.com/foods-for-better-skin/. Access date: September 8, 2020

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