10 Good Food For The Skin: What to Eat To Have Clean and Healthy Skin

Beauty begins on the inside is an old saying that definitely makes sense. It means, if you are not eating right, your body will know it. A good diet is crucial for general health, metabolism, and gaining weight, but also for the skin. If you would like to have clean skin, shiny hair, and healthy, strong nails, then changing your diet to healthy is the place to start. 

While there is more and more proof that a good and healthy diet and clean skin are connected, there are certain foods that can up your beauty game. These are some of the things you should incorporate into your daily diet to promote clean and healthy skin. 


Berries, including blueberries, cranberries, and blackberries are powerful. Not to mention goji berries that are very high in antioxidants and nutrient-rich. Antioxidants are great for body healing, while also protecting from further free-radical damage. Berries are also rich in vitamins A and C. 

Fatty Fish

Fatty fish, such as salmon, mackerel, and herring are known as very good for skin health. They are rich sources of omega-3 fatty acids that are necessary to keep skin moisturized and thick. Otherwise, you can experience dry and tight skin. 

Omega-3 fatty acids are great for reducing inflammation, which is known to cause acne. When you have an omega-3 deficit, your skin can be sensitive skin that is prone to UV damage. Vitamin E is also crucial for healthy skin, and fatty fishes are full of it. 

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Leafy Greens

Broccoli, spinach, Brussels sprouts, and kale are just some of the leafy greens that are super powerful for the skin. They are packed with antioxidants, folate, and vitamins C, E, and A which provide multiple benefits. Vitamin A works for dry and flaky skin, vitamin C regenerates the skin from sun damage and boosts collagen, and vitamin E reduces inflammation. 


Avocado is packed with healthy fats and vitamins. These are neccesery for your whole body, but for the skin as well. Some researches show that avocados can protect the skin from sun damage. Since they are a source of vitamin E they protect the skin from oxidative damage. 

Sweet Potato

This vegetable is packed with beta-carotene, vitamins A and E, and antioxidants. The best protection from discoloration is enough beta-carotene in our body. The sweet potato will also help healthy skin renewal.



More than any other nuts, walnuts are enriched with omega-3 fatty acids. They also cover around 8% of the daily recommended value for zinc, which is essential for a protective skin barrier. Walnuts are also excellent in optimizing the immune system to fight against bacteria and inflammation. 

Green Tea

Since some of the best skincare products as well as their beauty routine come from East Asian culture, it is not a surprise that green tea is one of the superfoods. Some of the many different benefits are stopping inflammation, slowing DNA damage, soothing qualities, etc. 

Chia Seeds

These little black seeds are perfect for breakfast, but also for the skin. They are enriched with plant-based Omega-3, soluble fiber, and protein. Omega-3 in chia seeds will provide an anti-inflammatory effect, and protect the skin against eczema, and hyperpigmentation. Soluble fiber boosts probiotic balance in the gut, making the skin looks healthy. Ultimately, chia will make your skin hydrated and plump. 

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This vegetable is full of water, folic acid, and vitamin C. Eating them is good not only for a healthy body but for healthy skin as well. When you decide to put it on your face you will reduce inflammation, swelling, and skin damage. Cucumber is also soothing and contains silica that is great for straightening your skin and hydration. 

Citrus Fruits

Citruses are naturally rich sources of vitamin C. Among many benefits for the skin, this vitamin will fight free radical damage, speed up cellular turnover, and boost collagen and elastin production.

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