Skin-Loving Foods for a Radiant Complexion

Achieving a healthy complexion goes beyond skincare products; it’s deeply connected to your diet. Experts reveal what to eat for a healthy complexion

When it comes to maintaining healthy skin, the adage, “You are what you eat” rings true; thus, nutrient-rich foods can significantly contribute to skin health. According to health and skincare experts, integrating a well-balanced diet with essential vitamins, minerals, and antioxidants can enhance a luminous and clear complexion because a comprehensive diet not only enhances internal health but also positively impacts the skin, providing a natural radiance and resilience.

In a discussion with HT Lifestyle, Dr. Andrea Rachel Castelino, Consultant Dermatologist at DermaZeal Clinic in Bangalore, emphasized, “A healthy, balanced diet comprising protein-rich foods such as eggs, lean meat, and tofu supports the establishment of a robust skin barrier and promotes collagen formation in our skin. Essential fatty acids like omega-3 and omega-6 found in nuts, seeds, and flaxseed oil possess anti-inflammatory properties. Vitamins such as Vitamin C and Vitamin E obtained from oranges, lime, kiwis, almonds, and pistachios serve as outstanding antioxidants and aid in collagen cross-linking in the skin.”

She further explained, “Carotenoid-rich foods, including red, yellow, and orange fruits and vegetables such as carrots, mangoes, and papayas, offer excellent sources of vitamin A, acting as potent free radical scavengers that prevent skin damage. Antioxidants such as resveratrol are naturally present in pomegranates and grapes. Green tea contains epigallocatechin, which promotes anti-aging effects. Lycopenes, powerful detoxifiers for the skin, are found in tomatoes, watermelons, and grapefruits.”

Bringing her expertise to the same, Dr Akanksha Singh Cornuit, Founder at ProMed Aesthetics, advised what to include for a healthy complexion –

Antioxidant-Rich Foods: Berries, citrus fruits, and leafy greens help combat oxidative stress.
Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, they support skin elasticity and hydration.
Vitamins A and C: Carrots, sweet potatoes, and spinach (Vitamin A).
Citrus fruits, strawberries, and bell peppers (Vitamin C) promote collagen production.
Hydration: Drink plenty of water for skin hydration. Herbal teas and water-rich fruits also contribute.
Protein Sources: Lean meats, poultry, fish, and plant-based proteins (beans, lentils) support tissue repair.
Probiotics: Yogurt, kefir, and fermented foods promote gut health, influencing skin condition.
Limit Sugar and Processed Foods: Excessive sugar can contribute to skin issues. Opt for whole, unprocessed foods instead.
Green Tea: Contains antioxidants and anti-inflammatory properties.
Moderate Alcohol and Caffeine: Excessive consumption can dehydrate the skin; moderation is key.