Besides the use of many beauty products, a healthy diet can help you to maintain the healthy skin. Let consult these food groups below.

Protein and fat

Your skin needs protein and fat to stay healthy. With the consumption of fish, eggs, chicken or cow, your skin will be provided with plenty of protein. For a healthy and beautiful skin, we also need fat. Besides supplementing it in dietary regimens like salmon or tuna, fat also found in some plants such as walnuts, almonds, soybeans, and canola, etc.

Fish is not only a good source of antioxidants, but it also contains high-quality proteins which repair cells and supply essential fatty acids (EFAs) to keep healthy cell membranes. EFA keeps the water, so the stronger they are, the stronger and shinier your skin. Fish also contains an antioxidant compound called DMAE, the chemical that stimulates nerve function and muscle contraction and skin tenseness. It is a great method to bring beautiful complexion and make your face firm and tidy. For bright skin, eat cold-water fish such as salmon, mackerel or tuna, three times a week. To tone skin, you can eat walnuts, flax seed oil, soybean oil, pumpkin seeds, and sunflower seeds.


Antioxidants help you prevent and remove wrinkles on your skin. It also gives you skin the natural color. Antioxidants are abundant in plants such as blueberries, raspberries, spinach, papaya, potatoes. Vitamin C also contributes greatly to the antioxidant of the skin it is found in kiwi fruit and strawberry.


Vitamins are essential for our skin, especially vitamin A and vitamin E. Vitamin A is a top vitamin to improve the skin and prevent aging. It is a powerful agent that removes dead skin cells and makes the skin younger. This vitamin comes in two forms:

  • Retinol in meat, fish, eggs and dairy products; Beta-carotene comes from red, orange, yellow and green fruits.
  • Apricots, carrots, sweet potatoes and pumpkins are all rich sources of beta-carotene.

Meanwhile, nuts and seeds provide plenty of vitamin E for you.


We should not forget about the importance of minerals to the healthy skin. Cereals, seafood, and mushrooms can provide your skin with the essential minerals and the ability to regulate the excretion of mucus, thus minimizing skin problems. It is a trace element found in many crustaceans. Therefore, to make the skin not too greasy and too dry, add the processed dishes from shrimp, snails, clams, pond-mussels into the daily menu. In addition, zinc is found in many other foods, such as mushrooms and cheese.

If you follow all the tips above, you will not have to wait for the results for a long time. Your skin will be more healthy and beautiful.

Hello Health Group does not provide medical advice, diagnosis or treatment.

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