6 Simple Foods for Smooth and Soft Skin

When it comes to the health of your skin, the saying “you are what you eat” couldn’t be more accurate. A lot of times, people chuck skincare products out for not working, but what if the problem is actually your diet? Cleansers and masks can only go so far. For genuinely great skin, you need to eat the right kinds of foods. What you eat can affect your hormone balance, cause acne, create or lessen inflammation that is associated with skin aging or instead give you smoother, softer, younger-looking skin. Here are six (6) simple foods for clear, beautiful skin.


This interesting fruit (we don’t think there’s anything it can’t do) contains vitamins A, D, E, good fats, and phytonutrients, which promote the health of the skin. It penetrates the cells at the deepest level, which makes it a favourite ingredient in masks and the most beautiful thing you can do for your skin. Avocados also contain compounds that may protect the skin from UV damage, which causes signs of aging, such as wrinkling.


Tomatoes has a great amount of the antioxidant lycopene, which fights free radicals and help reduce sun damage to the skin. To benefit from the lycopene in tomatoes, you should cook them as cooking releases the antioxidant from the plant cells, making it easier to absorb. Eating tomatoes, along with some other healthy fats like avocado or olive oil, makes it easier for the body to absorb the nutrients. When buying tomatoes, look out for the very red ones because the more vibrant the colour is, the more lycopene the tomato contains. 

Fatty fish

Fatty fish, such as salmon, mackerel, sardines, and herring, are excellent foods for healthy skin. This is because they are rich sources of omega-3 fatty acids that are essential for maintaining skin health. Omega-3 fatty acids help to keep skin thick, supple, and moisturized. Omega-3 also reduces inflammation that causes redness and acne. It also reduces skin sensitivity to the sun’s harmful UV rays. Also, fatty fish contain vitamin E, which is an important antioxidant. It has the right amount of protein that maintains the strength of the skin. Another nutrient found in fatty fish is zinc. Zinc regulates inflammation, the production of new skin cells, and the overall health of the skin. It helps keep the skin firm and healthy and aids the healing of wounds. A deficiency of zinc causes dry and easily bruised skin.


Broccoli is full of nourishing vitamins and minerals essential for skin health. It contains zinc, vitamins A and C, and lutein, which protects the skin from oxidative damage. It also contains sulforaphane, which is a powerful protective agent against sun damage. It neutralises free radicals and turns on other protective systems in the body.

Olive Oil

Olive oil makes this list because about 75% of the fat in it is monounsaturated fatty acids that help the skin look younger. The fatty acids reverse the aging process, giving the skin a softer, suppler, youthful feel. Olive oil also contains antioxidant polyphenols, which can destroy free radicals.

Dark Chocolate

Dark chocolate is very rich in cocoa flavanols, which are plant compounds with antioxidant properties that help hydrate the skin and improve circulation. Hydration cancels out dry skin and flaking, so the skin is smoother and softer. Dark chocolate should be consumed moderately to reap the benefits and avoid weight gain.

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  1. Hi. Since I’m involved in acne, I’d add some food that should be avoided in order to get nice skin.

    So what we wanna do is stay away from those food that can mess up our hormones and that can inflame our skin and our body.

    Number one: sugar, since it will spike your blood sugar levels and there’s really no doubt you’ll get clear skin once you lower or even cut out your sugar intake.

    Number two: dairy! Basically, dairy is a natural source of sugar surprisingly, so does also cow’s milk contains growth hormones and inflammatory substances that can glue your skin cells together. Especially if you’re lactose intolerant do NOT force your body to consume milk because that issue is another acne tripping factor. You can easily substitute dairy products to plant-based milk and nut milks number.

    Three: high glycemic foods. These are basically the foods that can break down quickly and peak our blood sugar levels.
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  2. Hi Elsie, well written exactly what I looking for! You are absolutely correct for genuinely great skin, we need to eat the right kinds of foods. Avocados are God for skin and it has vitamins, a good fat that can protect our skin from UV damage. Thanks a ton for sharing it!

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