The phrase ‘you are what you eat’ is famous for a reason. The foods we consume reflect the lifestyles we live.

The types of foods and nutrients we consume will impact our health. The effects of food on our bodies can range from physical health, mental health, our metabolism, lifestyles, and organs, one of those organs being skin.

By eating healthy foods, we can certainly improve our skin conditions and complexions.

By consuming foods that are nutritious and healthy, we can vitalise and reinvigorate our skin without using commercial grade products.

We’ll go through some of the great foods that won’t only improve your skin but can also improve other aspects of your health and lifestyle.


Eating avocados every once in a while can hugely benefit your skin. Avocados are high in natural fat.

With regular and moderated consumption of these fats, it can help keep your skin moisturised and flexible.

Avocados are also rich in vitamin E. This is an important antioxidant that protects skin from oxidative damage. Oxidative damage is when the body produces too many free radicals, and can eventuate in skin related diseases.

Studies have shown that avocados also contain compounds that protect your skin from sun damage. UV damage to your skin can cause dryness, burns, and wrinkling thus the consumption of Avocados can help to combat this.

Sweet Potatoes

Sweet Potatoes are great for the skin as they are rich in vitamins and other essential nutrients that contribute to the development of healthy skin.

Like many other vegetables, sweet potatoes are an excellent source of beta-carotene. Beta-carotene functions like a provitamin and is converted into vitamin A in your body.

What’s important about vitamin A is that it promotes a stronger immune system, strengthens bones and improves skin issues such as acne.

Sweet potatoes can also act as a natural sunblock and protect your skin from sun damage.

Dark Chocolate

Dark chocolate is one of the best superfoods you can consume for better skin.

As dark chocolate has high levels of cocoa, one of the best sources of antioxidants, this helps you keep skin hydrated and moisturised.

A diet high in antioxidants can also improve the blood flow for the body. This can help in combating rough, dry or scaly skin, while also decreasing skin sensitivity to sun exposure.

However, remember that chocolates that are high in antioxidants are the kind you need to consume.

Find dark chocolate with at least 70% cocoa content while keeping the sugar level low.

Green Tea

Like dark chocolate, green tea is also high in antioxidants. Green tea provides lots of health benefits and improving skin and preventing skin damage is one of them. It also helps to combat sun damage, increase blood flow and hydrate skin cells.

A study by the US National Library of Medicine on women who drank green tea on a daily basis over 12 weeks, concluded that it reduced redness from sun exposure by up to 25%.

Fatty Fish

Fatty fish are excellent foods to eat if you want healthy skin. As they are rich in omega-3 fatty acids, they can help in maintaining skin health, keeping skin thick, supple and hydrated.

A lack of fatty acids in your diet can harm your skin with dryness. The omega-3 fats in fish also help to reduce inflammation which causes redness, roughness, and acne issues.

Fatty fish can also decrease skin sensitivity to sun exposure and prevent UV damage.


Eating broccoli can significantly impact the health of your skin. It boasts a fantastic nutrition profile that includes vitamin A, C, and zinc.

Broccoli contains a nutrient called lutein, which works like beta-carotene as it helps protect skin from oxidative damage which causes dried skin and wrinkling.

Broccoli also provides a compound called sulforaphane that helps protect skin against sun damage and can bring anti-cancer effects, including some types of skin cancer.

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