Desire for beauty is one of most ancient human traits. Till today, people strictly follow the best diet for skin beauty & overall wellness. It is not that hard to manage.
Our skin is not like a mirror surface that you can wipe to clean & shine. It is a continuously growing and living part of the body. Every second, some cells of your skin are dying. More are being born at the same time. You can, of course, clean your skin and apply dozens of products. However, if you don’t adjust your diet, your skin will not be healthy at a fundamental level. What you are going to read here, today’s beauty industry will never tell you those.
Hi, we are My Organic Body & Diet (MyOrganicBD), a team of nutritionists, doctors, and dieticians working together to create the most insightful knowledge about organic wellness. All our information is scientific and easy to understand for the general people who wants natural healthy conscious living.
In this article, you will find the best resource for a skin health diet. It will include what food you should eat, what to avoid, and lifestyle changes for unlocking your optimum beauty from the inside.
Keep reading.
Why does diet matter the most for skin wellness and beauty? The basics
let’s give you an overview of the basics to understand why and which foods matter for skin health. Our skin is made of 3 layers.
The first and outermost layer of the skin is the epidermis. It protects the skin from the environment. Dermis is the middle layer of the skin. It contains collagen and elastin fibers. The more collagen your skin contains, the better elasticity it has.
Hypodermis is the deepest layer of the skin, which stores fat, helps produce oil, and insulates the body. To have healthy and shiny skin, you have to provide all the nutrients your body needs to build up and function properly.
No matter what skin product you use, if you can’t give nutrition to your body, only the right diet can help. You will face a real hard time getting skin wellness & beauty.
The good news is you can achieve beautiful skin by adjusting your diet with skin-friendly foods & lifestyle. For an easier effective result, even supplementation can work as well. Real beauty is not only applying skin care products outside but also sustainable beauty lies within! Its’s your balanced diet & lifestyle.
Let’s discuss the key nutrients in short.
Nutrients for skin health & beauty
Proteins such as collagen and elastin are the most vital nutrients that help skin wellness. They are the building components of your skin.
So if your diet lacks them, it will be very hard to get better skin. Our cell membranes are made of fatty acids. They also help to reduce inflammation and stress. So your diet should also contain a proper amount of omega-3 fats.
Antioxidants work directly to help your skin from oxidative stress. Oxidative stress is the number one reason for the premature aging signs in the skin. Also, several vitamins and minerals play a crucial role in skin beauty & wellness.
Vitamin C is a crucial component for the production of collagen synthesis. It also works as an antioxidant and reduces the appearance of premature wrinkles.
Vitamin E is a fat-soluble antioxidant that helps to protect the cell membrane. It also helps to keep your skin younger.
Vitamin A is an essential nutrient for skin for its cell turnover and skin-promoting ability. It also enhances the dead cell shading process, making your skin shine more.
Minerals like zinc work to promote the cell division of your skin, helping to get rid of scars and brown marks. Zinc also supports the skin by repairing DNA damage. With proper intake of zinc, the body produces collagen faster.
And obviously, water is the most vital component when it comes to skin health. Without proper hydration, our skin can not function properly. Dehydration leads to dry and flaky skin, which may cause skin wrinkles in the long term.
Alongside the regular nutrients, our gut health also has an immense effect on our skin wellness. A balanced gut microbiota contributes to many aspects of health, including skin. The wellness of our skin is connected with the gut skin axis. Poor gut health develops inflammation in the body and triggers acne, eczema, and other chronic skin conditions.
What is the best diet plan for glowing healthy skin?
Every skin is different, and everyone may require a slightly different diet plan to adjust their skin wellness and foods. For very specific and personalized diet plans, a skin health expert can help you. But for a generalized and overall diet plan, you can follow this without any doubt.
A lot of fruits and vegetables
Try to eat at least 5 types of super fruits and vegetables every day. They will provide you with a variety of antioxidants and nutrients. These nutrients protect your skin from free radicals that come from oxidative stress.
Beta-carotene, lutein, and flavonoids are some of the strongest phytonutrients for skin beauty & wellness. Carrot, sweet potatoes, and pumpkin are good sources of beta-carotene. Spinach, kale, and papaya contain lutein.
Vitamin C Rich Food
Vitamin C is a key nutrient for skin collagen production. They also work as antioxidants and keep skin firm & elastic. Orange, strawberries, blueberries, kiwi, papaya, broccoli, and lemons contain a good amount of vitamin C for skin health.
Vitamin E-rich Food
Vitamin E supports skin health by protecting it from oxidative stress. It works best when combined with vitamin C. Avocado, pumpkin seed, almonds, and olive oil contain a good amount of vitamin E.
Healthy Fats
Monounsaturated and polyunsaturated fats are essential components for healthy skin. When you eat enough good fat with diet, it will make up a fat layer under the skin. This makes your skin shiny and soft.
Oily fish, flaxseeds, chia seeds, walnuts, avocado, and olive oil are the best sources of healthy fats. You can add an omega supplement in your diet for essential fats.
Please read Healthy Fats: Organic Source, Benefits, and Nutrition Guide to know more.
Selenium-rich food
Selenium is a nutrient that protects your skin from UV and sun damage. It reduces age signs, and risk of skin cancer. Brazil nut is the richest source of selenium. Just 2-3 Brazil nuts can fulfill the daily requirement. Tomato, eggs, broccoli, and wheat germ are other good sources of selenium-rich food.
Zinc-rich food
Zinc is essential for the proper function of your body’s oil glands. They also support wound healing and skin repair. Nuts, lean red meat, wholegrains, poultry, shellfish, and pumpkin seeds are zinc-rich food sources.
Low GI Carbohydrate
Always prefer low glycemic index carbohydrates when possible. Choose red wheat instead of white refined wheat. Red rice has a much lower GI number than white rice. Choose organic sweetener instead of refined sugar.
Those carbohydrate foods do not break down in the body rapidly. So the blood sugar does not peak and drop instantly. This is a major cause of inflammation in the body. And inflammation leads you to poor skin health.
It may even create more serious conditions in the long term. Avoid any sweetener when possible, as it is highly addictive. Prioritize oats, barley, red rice, wheat, bread, and low GI carbohydrates.
Stay Hydrated
Make a habit of keeping a nice bottle of water near whatever you do. Without proper hydration, the skin does not function as it should. About 15.5 cups (3.7 liters) of fluids a day for men, and about 11.5 cups (2.7 liters) of fluids a day for women according to Harvard Health.
Note that you don’t need to drink that as water. Our food also contains some water. It’s worth mentioning that water intake depends on your activity level and the weather. But no matter what you do, drink enough water so that you pee about 2 liters. In a hot climate, you will have to drink more. In cold weather, you may need to drink less.
Again try to include a lot of super fruits, super vegetables with high water content. Please check out 21 Super Vegetables: List, Health Benefits, Types, Wellness, & More.
How can a healthy diet improve your skin glow in 7 days?
It is quite possible to improve your skin health, beauty and glow in 7 days. But that requires a strict balanced diet and self care. It will take moderate effort to make your skin glow in seven days. But it will not be easy.
There is a challenge element that might make your 7-day journey a lot easier. The goal is to include as much skin friendly food as possible. The variety in food and consistency is the key. But make sure your body is getting every type of skin wellness nutrition mentioned above. Proper food is just one part of the story. Drink a lot of water and cover your skin when you go out in the sun. Sunscreen is also a good option. Clean your skin regularly with a mild skin wash. Try to stay calm and relaxed. And most importantly, sleep 8-9 hours every day.
If you are consistent, those steps should be enough to make your skin glow significantly in just 7 days.
But to be honest, in seven days it’s not possible to reach your maximum skin beauty & wellness. It takes 2-3 months of a healthy diet and lifestyle for that. But 7 days are enough to make the skincare habit.
People usually start caring for their skin for a specific purpose. After that they do not follow a healthy diet & lifestyle. Please don’t do that. Don’t give up on your skincare habit.
Please read Healthy Diet: Benefits, Tips, and Mindful Nutrient Needs.
What should I eat to get clear and radiant skin?
To get a clear, radiant skin, eat a variety of super fruits and vegetables of different colors, nuts and seeds, oily fish, wholegrains, etc. Also take foods with good water content. Turmeric, green tea, and avocado can help you get extra glowing skin. Avoid processed food, sugar, and excess caffeinated drinks.
Can a balanced diet improve both skin health and beauty?
Yes, a balanced diet can improve both skin health and beauty. Healthy skin is no different from beautiful skin. If your diet contains necessary vitamins like A, C, and E, minerals like zinc, selenium, antioxidants, healthy protein and fat with complex carbohydrates; you can achieve healthy, beautiful skin with consistency.
What is the best diet for skin whitening and brightness?
If you are focusing on whitening and brightness of your skin, you should take a slightly different approach than the overall skin wellness path.
Eat citrus fruits such as oranges, lemons, limes, and grapefruits. They contain high vitamin C, which helps to brighten your skin by reducing melanin production and improving collagen production.
Papaya and pineapple have papain and bromelain that improve dead cell shedding function, which helps to lighten your pigmentation.
Strawberries, kiwi, and tomatoes have bioactive components that help naturally brighten up the skin.
Yogurt and milk contain lactic acid that works as a natural exfoliant. They can help to brighten up your skin with consistency.
Nuts and seeds contain essential vitamins E and zinc. They protect the skin from pigmentation and improve skin brightness.
Complex carbohydrates like oats, quinoa, and brown rice should be in your diet if you are focusing on radiant skin.
Avoid eating sugar and highly processed carbohydrates. It causes inflammation in the body & dull skin.
What’s the best diet plan for eczema-prone skin in adults?
If you have eczema, you should focus on a powerful anti-inflammatory food. Omega-3 fats are your best friend as they reduce redness, itching, and inflammation. Oily fish, flaxseeds, sardines and mackerel contain a good amount of omega-3s.
Fruits and vegetables contain antioxidants that protect the eczema-prone skin from oxidative stress. Blueberries, strawberries, and blackberries contain the highest amount of antioxidants. Leafy greens like spinach, kale, and Swiss chard are also helpful for eczema.
Most orange fruits and vegetables, like carrots, sweet potatoes, pumpkins, and mangoes, contain vitamin A. Those fruits also contribute to suppressing the eczema signs. Keep the skin healthy.
Do not eat dairy and eggs if they worsen the symptoms of eczema. Red meat and fried food also tend to worsen eczema.
Are there specific diets to enhance skin glow for Asian skin types?
It’s very hard to specify Asian skin types. There are various types of people with different skin tones and conditions. Some may have dry skin, while others may have oily skin. Moreover, the geography and climate are also key factors in your skin’s needs. There are all types of climates in Asia. So it’s hard to reliably choose an Asian diet for glowing skin. It becomes way more helpful when you focus on your specific skin type. Here are some expert diet suggestions for the main skin types.
For Dry Skin: Choose foods with high water content. Keep cucumber, watermelon, and coconut water in your diet. Healthy fats can improve your skin’s oil production and repair the skin barrier. Avocado, olive oil, and almonds can help you with that. Vitamin E can also help improve your dry skin.
Oily Skin: For oily skin, it’s always recommended to reduce high-GI carbs. Choose low GI foods like brown rice, quinoa, brown wheat, bread, etc. Pumpkin seeds, chickpeas, and lentils contain zinc. It regulates your skin’s oil production. Inflammatory responses can disturb the oil release function of the skin. So, omega-3 can improve it by reducing inflammation/ Probiotics are also essential for a balanced gut-skin axis.
Can a skincare diet improve your complexion from within?
Yes, a balanced skincare diet can improve your skin complexion from within. A skincare diet should contain all the necessary nutrients for improving the color, texture, and overall look of your skin. Skincare from outside often works on the outer layer of your skin. But with a proper diet, you can boost your skin’s beauty & appearance fundamentally.
What detox diets help cleanse the skin and reduce dullness?
A detox diet may present a misleading impression, so let’s clarify it first. Our body is extremely efficient at detoxifying the bad components. Organs like the liver and kidneys are super-efficient in this one task.
There is no specific food that can directly clean your body or skin. Some may support the kidney and liver slightly. But in other sense, some foods are actually effective in particular scenarios. Free radicals are not toxins in a real sense, but it damages our health, causing oxidative stress. Food rich in antioxidants can protect the body from this.
Water is a vital component for the detox organ to function properly. Sugar, alcohol, and fried food can cause inflammation. Some nutrients, like omega-3s, can reduce the inflammatory response.
Fiber has a direct cleaning effect on our gut. So that’s all the best detoxing effects you can expect from food. Those may not be direct detox like most people imagine. But those are quite vital for our skin and overall health.
How can you build a diet plan that supports both fitness and skin health?
If you are focusing on both being fit and skin health, you don’t need to worry. With some adjustment, you can convert your skin wellness diet to a skin and fitness diet. The good thing is that most foods have several benefits. Beauty and fitness will naturally overlap more often than you think.
Protein is good for both fitness and skin health. Similarly, healthy fats can fuel your workouts and skin wellness together. Antioxidants also improve recovery and skin health.
Hydration and electrolytes are both vital elements from both domains. Complex carbs are also important for both.
Here are some notable differences. If you are focusing on beauty and fitness, increase lean protein slightly for better muscle repair. Eat slow-digesting carbohydrates before a workout to get sustained energy.
The best time to get your vitamin C and electrolytes is after the workout. Continue your vegetables, fruits, nuts, and seeds diet normally. With a proper lifestyle and slight changes in diet, you can get healthy skin and better fitness.
What are the natural supplements for Skin?
Here are the best natural supplements for skin.
Collagen Peptides:
If you looked for a skin supplement before, you may have noticed collagen is everywhere. And that’s for a good reason. It’s one of the powerful supplements that can fundamentally improve your skin beauty & wellness.
As we get older, our skin tends to reduce collagen production. So, supplementation can provide extra collagen for your skin. It keeps the skin elastic, reduces wrinkles and improves skin hydration.
However, collagen supplements are much available. It becomes a bit overwhelming to choose. Choose from a good brand with certifications. Also check collagen produced from grass-fed animal sources. If these two sets, you are good to go.
We also recommend the best collagen supplements here.
Vitamin C
Vitamin C is a water-soluble antioxidant that protects the skin from oxidative stress. It also supports our body’s own collagen production system. For a younger-looking elastic skin, vitamin C is one of the key nutrients.
If you are eating enough fruits and green vegetables, your body should have enough vitamin C. But as it can’t be stored in the body, we need a continuous supply of vitamin C from outside. A simple vitamin C supplement can cover up your risks of vitamin C deficiencies.
Why are organic supplements really important to boost your beauty from within?
When it comes to enhancing beauty from within, organic supplements are your go-to option. With natural, clean, and bioavailable nutrients from organic supplements, you get beauty & wellness benefits without worrying about chemical additives.
Certified Organic supplements are grown without herbicides, pesticides, and harmful chemicals. Those chemicals can cause toxin buildup in the body, resulting in dull skin and premature ageing. On the other hand, organic supplements have slightly more nutrients according to some studies.
With natural supplements, you can get vital nutrients like vitamin C, E, A, zinc, selenium, and iron more effectively.
Final Thoughts: Best Diet for Skin beauty & wellness
Human beauty is not all about looking good. It’s about feeling good and staying healthy. A gentle personality enhances your external beauty!
When you are happy, you start to glow differently. A skin health-focused diet can improve your skin beauty and wellness at a fundamental level. Please start your skin wellness journey from now.
Mr. Shariful Alam Pavel believes in natural living. To live a healthy conscious living, we need to eat green, live green. MyOrganic Bd is a green wellbeing brand, educating millions to live a better life with mother nature.
Dr. Goutom Banik, MBBS, MPH, is a public health researcher with extensive experience in maternal, newborn, and child health, including nutrition interventions in underserved communities. He has worked with leading organizations such as Save the Children and icddrb, contributing to national strategies on child health and nutrition. His expertise spans operational research, health systems strengthening, and community-based programs addressing childhood illness.
