12 Natural Foods for Smooth Skin

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Nutrition is essential for health, and smooth skin. An unhealthy diet can weaken your metabolism, contribute to weight gain, and even harm organs like your heart and liver. In addition, the skin is also affected by what you eat. It’s increasingly evident that what you eat will dramatically influence the health and aging of your skin as researchers learn more about food and the body. In this article, we will take a look at 12 of the best foods for smooth skin.

Fatty fish

Fatty fish that include salmon, mackerel, and herring are good foods for smooth skin. They are good sources of omega-3 fatty acids that are important for preserving the health of your skin. Omega-3 fatty acids are essential to help keep the skin smooth, supple and moisturized. A deficiency of omega-3 fatty acids can potentially cause dry skin.

Omega-3 fats in fish decrease inflammation, which can result in redness and acne. They can also make your skin less susceptible to the damaging UV rays from the sun. A few studies indicate that fish oil supplements that include psoriasis and lupus can help combat inflammatory and autoimmune disorders affecting your skin.

Fatty fish is also a rich source of vitamin E, which is one of your skin’s most essential antioxidants. It is necessary to get sufficient vitamin E to help protect your skin against infection from free radicals and inflammation.

natural foods

This sort of seafood is also a good source of protein that is required to preserve your skin’s strength and integrity. Fish supplies zinc, a mineral necessary for controlling the following:

  • Inflammation 
  • The general health of the skin
  • The formation of new cells in the skin

Deficiency of zinc can result in inflammation of the skin, infections, and delayed healing of wounds.


Avocados are rich in healthy fats. Many activities in your body benefit from these fats, including the protection of your skin. It is essential to get enough of these fats to help ensure smooth skin and keep it hydrated.

One research involving around 700 women found that more supple, springy skin was associated with increased consumption of fat, especially the kinds of healthy fats found in avocados. Preliminary evidence also demonstrates that there are compounds in avocados that can help protect your skin from sun damage. Wrinkles and other symptoms of ageing can be caused by UV damage to your skin.

Preliminary evidence also demonstrates that there are compounds in avocados that can help protect your skin from the sun. Wrinkles and other symptoms of ageing can be caused by UV damage to your skin.

Avocados are also an excellent source of vitamin E, which is an essential antioxidant that helps protect your skin against oxidative harm. Most Americans don’t get sufficient vitamin E from their diet.

Interestingly, vitamin E appears to be more effective when blended with vitamin C.Vitamin C is also crucial for smooth skin. Your skin needs to produce collagen, which is the primary structural protein that keeps the skin strong and healthy.

These days, vitamin C deficiency is uncommon, but typical symptoms include dry, rough, and scaly skin that quickly tends to bruise. Vitamin C is also an antioxidant that aid in protecting the skin against sun and environmental oxidative harm, which can contribute to signs of ageing. A portion(100g) or around 1/2 an avocado offers 14 per cent of the recommended daily intake for vitamin E and 11 per cent of the daily value (DV) for vitamin C.


There are several features to walnuts that make them an excellent food for smooth skin. They are a healthy source of essential fatty acids, which are fats that can’t be produced by your body. They’re actually richer in both omega-3 and omega-6 fatty acids than any other nuts.

A diet that is too high in omega-6 fats can encourage inflammation, particularly inflammatory skin problems such as psoriasis.  On the other hand, Omega-3 fats minimize inflammation in the body, including in the skin.

Although omega-6 fatty acids are common in the Western diet, omega-3 fatty acid sources are minimal. Since walnuts provide a reasonable amount of these fatty acids, the possible inflammatory response to excessive omega-6 can help to combat them. There are other nutrients in walnuts that your skin requires to work properly and remain healthy. One ounce (28 grams) of walnuts provides 8 per cent of the DV for zinc.

Zinc is necessary for your skin to act appropriately as a barrier. It is also essential for wound healing and fighting both bacteria and inflammation. In addition to 4 – 5 grams of protein per ounce, walnuts also have small amounts of vitamin E and selenium antioxidants (28 grams).

Sunflower seeds

In general nuts and seeds are healthy sources of skin-boosting nutrients. An incredible example is sunflower seeds. Forty-nine per cent of DV for vitamin E, 41 per cent of DV for selenium, 14 per cent of DV for zinc, and 5.5 grams of protein are packaged with one ounce (28 grams) sunflower seeds.

Sweet potatoes

Beta carotene is the nutrient present in plants. It acts as provitamin A which suggests that it can be transformed into vitamin A in your body. Beta carotene can be found in oranges and vegetables, including carrots, spinach, and sweet potatoes

Sweet potatoes are good sources of beta carotene; having one and a half cup (100-gram) serving of baked sweet potato contains sufficient beta carotene to provide more than six times with the DV of vitamin A.Carotenoids such as beta carotene help keep your skin safe by serving as a natural sunblock

This antioxidant is absorbed into your skin when eaten and safeguard your skin cells from exposure to the sunlight. This may help to avoid sunburn, death of cells, and dry, wrinkled skin.

Interestingly, high levels of beta carotene can also give the skin a warm, orange colour, leading to a healthier general appearance.

Red or yellow bell peppers

Bell peppers are rich sources of beta carotene, which are converted into vitamin A by the body. The equivalent of 156 per cent of the DV for vitamin A is one cup (149 grams) of diced red bell pepper. They’re among the better vitamin C sources, too. This vitamin is needed for the production of collagen protein, which provides smooth skin.

A remarkable 211% of the DV for vitamin C is given by a single cup (149 grams) of bell pepper. A major observational study involving women linked a decreased risk of wrinkled and dry skin with age to consuming plenty of vitamin C.


Broccoli is full of many vitamins and essential minerals like zinc, vitamin A and vitamin C for smooth skin. It also includes lutein, which acts like beta carotene, a carotenoid. Lutein helps protect the skin against oxidative damage, which can lead to dry and wrinkled skin.

A special compound called sulforaphane, which provides some amazing potential benefits, is also filled with broccoli florets. It may also have an anti-cancer effect, even against certain forms of cancer of the skin.

Likewise, sulforaphane is a potent defensive agent against sun damage. It operates in two ways: neutralizing free radicals that are dangerous and turning on the body’s other defence systems. Sulforaphane decreased the number of UV-light skin cells killed by as much as 29 per cent in laboratory experiments, with protection lasting up to 48 hours. Evidence suggests that sulforaphane can also help the skin retain collagen levels.


Tomatoes contain every major carotenoid, including lycopene, and are a great source of vitamin C. It has been shown that beta carotene, lutein, and lycopene protect the skin against sun damage. They can help prevent wrinkling, as well.

They are a great food to keep your skin smooth and safe as tomatoes are rich in carotenoids. Consider mixing a source of fat, such as cheese or olive oil, with carotenoid-rich foods such as tomatoes. Fat improves carotenoid absorption.

Smooth skin


Soy includes isoflavones, a class of plant compounds in your body which can either replicate or suppress estrogen. Several parts of the body can benefit from isoflavones, particularly your skin. A small study of middle-aged women observed that consuming soy (isoflavones) each day decreased fine wrinkles and improved skin elasticity for 8 – 12 weeks.

Soy can also enhance skin dryness in postmenopausal women and strengthen collagen, which helps keep your skin smooth and powerful. In addition to protecting the cells within your body from harm, these isoflavones also help protect your skin from UV radiation, which may minimize the risk of certain skin cancers.

Dark Chocolate cake

If you need to consume chocolate for one more excuse, here it is. The impact of cocoa on your skin is pretty tremendous. Individuals in one study experienced smoother, more hydrated skin after 6 – 12 weeks of eating a cocoa powder rich in antioxidants every day. Their skin, which adds additional nutrients to the skin, was also less hard and scaly, less susceptible to sun damage, and had better blood flow.

Another research showed that compared to eating low-antioxidant chocolate, consuming 20 grams of high-antioxidant dark chocolate a day could enable your skin to tolerate almost twice as much UV radiation before burning.

Similar effects have been found by many other researchers, including changes in the appearance of wrinkles. Nonetheless, bear in mind that at least one analysis did not find significant results.  Ensure that you opt for dark chocolate with at least 70 per cent cocoa to improve the effectiveness and keep added sugar to a minimal level,

Green tea

Green tea can help protect against damage to and ageing of your skin. The potent compounds present in green tea are called catechins and act in many ways to boost your skin’s health. Green tea will help protect your skin from sun damage, just like many other antioxidant-containing foods.

One 12-week research involving 60 women found that regularly drinking green tea could minimize redness by up to 25 per cent from sun exposure. The moisture, thickness, roughness, and elasticity of their skin have also strengthened with green tea. While green tea is a good option for smooth skin, you may want to stop drinking milk with your tea, as there is confirmation that milk can minimize the antioxidant effect of green tea.

Red grape

Red grapes are known for producing resveratrol, a compound extracted from the red grape skin. An extensive range of health benefits, including reducing the impacts of ageing, are related to resveratrol. Test-tube experiments show that the development of harmful free radicals that kill skin cells and cause signs of ageing may also be slowed down.

In red wine, this beneficial chemical is also present. Unfortunately, there really isn’t much proof that you are receiving enough resveratrol from a glass of red wine to affect your skin. Consuming it in excess has harmful effects because red wine is an alcoholic beverage. It isn’t advisable to start drinking red wine regularly only because of its possible health benefits. Rather, your consumption of red grapes and berries should be increased.

What you eat will affect the health of your skin significantly. Make sure you have enough essential nutrients to protect your skin. The foods on this list are excellent options for smooth skin, so ensure you introduce these foods into your diet.

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