what to eat for good skin, how to get good skin

5 Essential Skin Foods You Should Be Taking

“You are what you eat”

... is a statement taken quite seriously in the beauty department. There are tons and tons of products out there for topical application, but those literally only go skin deep. For greater combative power, healing, and protection, turn to food to help you fight from within. When consumed orally, the nutrients needed usually come in a greater abundance and are absorbed much better



Your skin is 64% water—immediately it makes sense to replenish what you’ve lost throughout the day, to keep your skin looking at its best. When your water intake is sufficient, it is retained, and that’s what makes your skin look supple naturally. On the flip side, if you don’t consume enough water, your body starts grabbing whatever they can find, and retains more than what is required. Water retention causes you to look swollen. The cure? More water.

When required: Everyday

Options: There is nothing as good as water, but you can supplement (not replace) it with fruits, or natural fruit juice (read labels carefully!)



These three fruits are high in vitamin C, which is good all around for your body because it boosts immunity. But there are more benefits than that. This vitamin is also the best for skin regeneration, meaning it will help you when you screw up and squeeze the pimple that you weren't supposed to. Besides that, vitamin C helps reduce the appearance of brown spots and sun damage, as well as being a crucial component in the production of collagen. Collagen is the ‘beauty’ protein we all need to look young.

When required: Everyday—vitamin C is water-soluble, which means the excess is not stored, and is flushed out by your body

Options: A slice of lemon in your water


Green Tea

Green tea stocks high quantities of antioxidants, which will help with fighting inflammation and redness in skin. Antioxidants are best used in the combat against free radicals—the notorious villain that causes cancer and other devastating effects. The specific antioxidant in green tea is known as catechin, which fights against bacteria (and hence acne) and balances out the hormones.

When required: 1 to 2 cups a day, everyday

Options: Jasmine green tea, matcha


Dark Chocolate

Flavonols are the antioxidants that are present in dark chocolate. Keep in mind that this only applies to chocolate that contain 70% or more cocoa. Besides the cancer-fighting benefit (see Green Tea), flavonols help protect the skin against sun damage, and increase blood flow—giving us that nice glow we’re after. The main ingredient in chocolate, cocoa, also reduces stress hormones, which means lesser collagen breakdown in the skin, and lesser wrinkles.

When required: Half a chocolate bar a week, or one square a day



Sure there are many yogurt mask recipes around, but the nutrients are absorbed better when ingested. Fermenting milk creates yogurt. This process also converts lactose (the sugar in milk) to lactic acid. Lactic acid helps prevents wrinkles, and reduces the appearance of existing ones. Probiotic, the good bacteria found in yogurt, aids digestion, fights inflammation, neutralises toxins, thus encouraging healthy skin all around.

When required: Daily.

Options: Natural, or Greek yogurt is best. Otherwise, try yogurt drinks, frozen yogurt, or even a probiotic supplement



High in vitamin E, almonds will help to combat sun damage, and even protect the epidermis (outer layer). Also an antioxidant, vitamin E will help with fighting free radicals, and promote cell regeneration. Vitamin E also helps retain the skin’s natural moisture, reducing acne breakouts.

When required: A handful a day. Vitamin E is fat soluble, which means it can be stored in the body. If using supplements, follow the directions to prevent an overdose

Options: Hazelnuts, sunflower seeds

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