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Have you been thinking of how you can eat your way to glowing skin? Don’t worry, we’ve got you.

How a Healthy Diet Effect Your Skin (& A Couple Food Replacement Suggestions)


Have you been thinking of how you can eat your way to glowing skin? Don’t worry, we’ve got you.

In this post, we are going to talk about THREE healthy choices you can make to help give you clearer skin.


  1. Eat More Whole Grains

Whole grains are packed with nutrients such as B vitamins, minerals, proteins, antioxidants, and plant compounds.

B vitamins like niacin protect the skin from sun damage.

Zinc is also excellent for the skin as it prevents inflammatory acne and scarring.

Magnesium lowers cortisol levels, which in turn prevents the overproduction of sebum.

Phytic acid is perfect for shrinking pores while lignans help the skin to heal faster.

Polyphenols are great for reducing the signs of aging hence why they prevalent in a lot of skincare products.


Food sources of whole grains you can try are brown rice, whole oats or oatmeal, buckwheat, and quinoa.


  1. Eat More Healthy Fats

Healthy fats are excellent for your skin because they play a crucial role in the normal functioning of the skin. 

Fats such as monounsaturated and polyunsaturated fats (like Omega-3 fatty acids) are the kinds of fats you need to include in your diet.


They help keep the skin thick and moisturized as well as reduce inflammation, which may lead to acne.

Food sources of healthy fats include:

  1. Avocados
  2. Olives
  3. Nuts (such as almonds, hazelnuts, peanuts, and pecans)
  4. Seeds (such as sesame seed and chia seeds)
  5. Oils (such as olive oil and perilla oil)
  6. Sugar-free peanut butter (if it possible for you to make yours, please do because you need to avoid sugar as much as you can since sugar leads to wrinkles).
  1. Eat More Fruits and Vegetables

WHO recommends that for a balanced diet, 400grams of fruits and vegetables must be consumed daily.

Fruits and vegetables are excellent because they are packed with lots of vitamins and minerals, which are great for your skin.

Fruits like red grapes contain a compound called resveratrol, which helps to reduce the effects of aging.

Bell peppers are packed with beta-carotene, and Vitamin C. Beta-carotene helps to prevent sunburn, while Vitamin C is perfect for creating collagen – a protein that keeps your skin firm and wrinkle-free.


Other fruits and vegetables you should eat more of are:

  1. Tomatoes - a great source of lycopene. Lycopene helps to strengthen collagen.
  2. Carrots – rich in beta-carotene.
  3. Spinach – contains high levels of folate. Folate helps to reduce the occurrence of acne.
  4. Kale – rich in Vitamin K, which helps to minimize the visibility of bruises, scars, and stretch marks.

Always remember that you are what you eat, and if your diet is healthy, your skin will reward you with its glow and suppleness.

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