Skin is the visible part of the body. It gives general impression to your personality. Keeping your skin healthy and fresh is key factor to boost your overall look. Skin is the direct reflection of personality. So it is essential to keep your skin healthy, fresh and glowing.

In this article we are going to provide you with some necessary information about food for skin. This diet plan will help you to improve your skin health and keep the skin healthy.

Nutrients to keep Skin Healthy

Food plays major role in keeping skin healthy. What you eat has direct effects on the skin. If you keep your diet healthy then it will be shown through your skin. Here are some foods which should be added to your diet to enhance the outer look of skin.

Omega-3 Fatty Acids

It is beneficial for skin. It has oily properties due to presence of lipids. This lipid portion keeps the skin healthy by locking moist. It creates a barrier outside the skin. This lipid barrier locks the moisture inside and doesn’t allow the skin to get dry. Due to formation of this barrier it provides protection against invaders like dust and bacteria. These dust particles and bacteria can cause acne and pimples. So it provides protection against irritants and pollutants, which may cause irritation and allergy to skin.  It shows that omega-3 fatty acids keeps the skin healthy.

It is present in fatty fish, flaxseed, chia seed and walnuts.

Antioxidants

There are certain free radicals which have high energy. Due to which they becomes highly reactive. Antioxidants help the skin to convert these free radicals into inert form. So including antioxidants in diet protects the skin from stress caused by these free radicals. They also help in having better completion and keeps the skin healthy. It also slows down the aging process.

Antioxidants are  present in blueberries, raspberries, dark chocolate and green tea.

Zinc

Zinc is helpful in healing process. So when it is added in the diet it provides skin healing from sun burns, acne and freckles. Zinc promotes the enzymatic activity. This enzymatic activity is helpful in the skin repair and healing and keeps the skin healthy and fresh.

It is present in the nuts like cashews and almonds. Some seeds like pumpkin and sunflower also contain large amount of zinc. It is also present in whole grains like brown rice and oats.

Selenium

Selenium is helpful in protection of skin. It gives skin protection against sun damage. It also supports the antioxidants system

It is present in nuts and seafood.

Skin-Boosting Foods

There are certain food items which boost the skin look and keeps skin healthy. If one wants to make skin healthy, fresh and glowing then he needs to add these food items into diet.

Avocadoes

Avocadoes are best for skin health. It has vitamin C as its constituent. Vitamin C is known as skin brightening agent. It is important ingredient to lower the hyperpigmentation caused by UV rays. It is beneficial for reducing dark spots.

It also has carotenoids and vitamins.  They improve the elasticity of skin to give refreshing look. It has omega-3 fatty acids which is also advantageous in retaining water. It is also needed by the skin to support hydration.

Avocadoes have lipids as well. Lipids are beneficial for smoothness of skin. It also acts as exfoliating agent to remove dead skin cells. That wills enhance the outer look of a person. it is good food to eat that helps in keeping skin healthy.

Tomatoes

Tomatoes also contain Vitamin C and antioxidants. It also has lycopene which is powerful agent for protection against cancer.

Due to lycopene it also provides protection against the sun rays. Due to presence of vitamin C it provides brightness and glow to the skin. It also reduces the aging of skin and promotes healing.

It also contains potassium in it. Potassium is advantageous for dry skin which causes itching, cracking and flaking. it reduces the skin stress and keep the skin healthy.

Sweet potatoes

Sweet potatoes have anti-oxidant properties. So it helps to reduce pre mature aging of skin. Its regular consumption can keeps the skin fresh and young.

It also contain vitamin C which is helpful in reducing aging effects.it is also essential for collagen production. This promotes the skin health and elasticity. It makes the skin wrinkles free and firm.

It also has large portion water so keep the skin hydrated. Proper hydration is needed for better health of skin. It also reduces the dryness and keeps the skin moist.

There is beta carotene in sweet potatoes. This beta carotene acts as a strong sun screen. It cannot be used in place of sun screen but it provides an extra layer of protection against UV rays. Body can also convert this beta carotene into vitamin A. this vitamin A is helpful in cell division and repair the skin as well.

Foods to Avoid

There are certain foods which must be avoided to get a glowing and radiant skin. These foods can damage the skin health. So it is advised to limit these food items in the diet.

Sugary foods

If a person is having high content of sugar in the diet it may have negative effects on skin health.  It has the ability to cause pre mature aging. Over eating of sugary products increases the appearance of lines and acne on skin. It also causes the loss of collagen which is essential for elasticity of skin.

There is large portion of sugar is present in drinks, candies, chocolates, and pastries. One must limit the use of these products to keep skin fresh and spot free.

Processed Food

There is some processed food in which many vitamins and minerals are added but still they cannot replace importance of original mineral and vitamins. They have artificially added sugar, fats and additives which can cause some skin issues. So to keeps kin healthy it is suggested to avoid these processed foods.

One must avoid fast foods like pizza, burgers, packed snakes and sugary cereals to retain the health of skin.

Greasy foods

Greasy foods are very rich in oil. They have extra oil in them. When some foods are deep fried in the oil they get greasy. These greasy items have negative impact on the skin. This extra oil blocks the skin pores present in upper layer of skin. Whenever a dust particle bacteria or any pollutant strike the skin, these blocked pores retain these bacteria and cause pimple.