7 Foods For Beautiful Skin

by AngelineYeoh 8580 views Lifestyle

7 Foods For Beautiful Skin

A lot of masks and lotions are available on the market that promise to deliver new levels of skin beauty but unfortunately many of them are causing more harm than good. If you fail to take care of your body from the inside out, there is only so much they can do. This means making sure your meals include as many natural skin-improving ingredients as possible. To get clear skin naturally, you need to eat foods that are rich in powerful antioxidants, vitamins and minerals and healthy fats, while minimising refined sugar and processed foods as much as possible.

Here are some amazing foods you can eat to get that gorgeous skin you deserve.

Aloe Vera

Historically, Aloe vera is known for its health benefits, medicinal purposes and skin care properties in various traditional cultures across the world.

aloe vera

This plant can protect you from free radicals that are responsible for causing cancer and ageing over time. Aloe vera has shown to be beneficial for metabolic health, as well as improving healthy cellular enzyme function due to its high mineral content.

It hosts an array of essential minerals including selenium, zinc, copper, sodium, magnesium, potassium, and calcium. As an antioxidant, it contains vitamin A, C, and E. It is widely used as a remedy for skin conditions, including cold sores, psoriasis, frostbite, sunburn and burns.

It can be used both internally and externally.

Aloe vera is highly hydrating and soothing, which is excellent for dry skin. It has natural healing properties, helps reduce inflammation on acne and sensitive skin and promotes scar healing. You can also consume the flesh of aloe vera internally to help prevent and treat constipation and for better skin complexion.

High Fibre Foods

These include fruits and vegetables. Fibre-rich foods such as tomatoes, apples, spinach and pumpkin do not only help in promoting good digestion for healthy bowels, they also help in maintaining radiant skin. Eat leafy green vegetables like spinach as they are rich in nutrients and antioxidants. High fibre foods are also traditionally a good source of magnesium, calcium, potassium, iron, omega-3 fatty acids, vitamins, B, C, and E, and are not only rich in nutrients but also contain anti-aging antioxidants.


There are quite a lot of options here to choose from. Try goji berries, blueberries, raspberries or strawberries. Compared to some common fruits and vegetables, berries are ranked the highest in antioxidant activity. If you cannot eat them raw, try adding half a cup to your cereal or yoghurt every day. The antioxidants in these foods protect you from premature ageing.

Good Fat

Rich in vitamins E, D, and A, Avocados are great hydrants for gorgeous skin. They can reach even the deepest layer of the skin. They are also known to be rich in phytonutrients and have also been proven to increase collagen levels.


Whether it’s a walnut, hazelnut, pine nut or almond, the humble nut contains a significant dose of zinc, omega-3 fats, an antioxidant with a high mineral count (selenium), and vitamin E.


Nuts generally help to protect skin against cell damage and boost your collagen levels to keep skin taut. Nuts promote colon efficiency and they are also known to be rich in fibre. Your skin will find less pressure in releasing clogging wastes when you have a better working colon.


For a gorgeous skin, there is a variety of seeds to choose from including hemp seeds, chia seeds, pumpkin seeds, sunflower seeds, and flaxseeds. These seeds are known to have skin-boosting properties that can help the skin glow. They are known to contain selenium and vitamin E that can help you achieve a radiant complexion. They are nutrient loaded and are enriched with powerful antioxidants, Omega 3's and contain high-quality protein. Seeds can be eaten with any food of your choice, just select a few of your favourite seeds and sprinkle over food like soups and salads.


Oats are highly regarded as one of the best foods for breakfast because of their rich nutrient properties. Oats are naturally high in fibre to aid in digestion and bowel regularity. And apart from consumption, they have also been widely used externally by the ancient Greek and Romans for various skin conditions.

Oats are naturally rich in vitamin E, with moisturising properties that are very effective in treating dry and sensitive skin conditions such as eczema, itchiness and rashes. Oats have anti-inflammatory properties and are an excellent natural remedy for treating skin suffering from acne, by absorbing and removing excess oil and bacteria within your food and your gut. To make a face mask with oatmeal, just add in some warm water and oatmeal into a bowl and mix well. Apply it on the affected area and rinse off after 15 minutes.


So there you have it, 7 key foods that can help regenerate, rejuvenate and revitalise your skin. Focusing on nutrient-rich foods with good diversity will have you not only feeling happy but looking healthy as well. 


Consultant Dietitian - Accredited Practising Dietitian - Accredited Nutritionist

I am the founder of Back To Basics Dietetics, a private dietitian practice that provides dietetic services in Brisbane and Gold Coast. I have worked as a nutritionist for over 10 years in the healthcare industry. I have a particular interest in diabetes and weight management. I also run 12-week weight loss program and 8-week diabetes management program.

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