Healthy Food and Skin Complexion: The Perfect Combination

Remember that time when you would have clear and healthy skin? But right after you hit puberty, it was a trainwreck of pimples, acne, uneven skin tone, and tanning. I am sure by now, you have used a ton of skincare products to get flawless skin. But did they work like the way you wanted to? If the answer is no, this article is for you. Here is some food for skin that would keep you healthy and make your skin look better and healthy.

These foods are common fruits and vegetables that you can find in your local store. They have abundant nutrients that make your skin better. The foods to add to your diet includes 

  • Watermelon
  • Cod
  • Corn Oil
  • Pecans
  • Olives
  • Garlic
  • Grapes
  • Kiwi
  • Tomatoes
  • Shellfish
  • Mushrooms
  • Sunflower Seeds
  • Mangoes
  • Potato
  • Soybean
  • Papaya
  • Fennel Seeds
  • Beet root
  • Milk

This can seem like a big list, but all these foods will give you back your flawless skin.


Watermelons contain high amounts of glutathione. It lightens and brightens your skin. It also contains antioxidants that keep you and your skin cool. Watermelon has vitamin C and lycopene, which helps in slowing down skin-aging. 


Cod liver oil has vitamin A, vitamin D, and omega-3 fatty acids. It reduces hyperpigmentation on your skin and keeps it soft and supple. It also stimulates hair follicles and reduces hair loss (1). 

Corn Oil

Corn oil is an excellent food for good skin. It is abundant in vitamins, unsaturated fatty acids, and phytosterols. Whether you have dry or oily skin, this oil will keep your skin moisturized and healthy. The linoleic acid present in corn oil gradually improves skin complexion and appearance. 


Pecans contain ellagic acid that protects your skin from sun damage. Being rich in antioxidants, vitamins A, E, and several minerals like potassium and calcium boosts your immunity. You can also get smooth and glowing skin. 


Olives contain several polyphenolic compounds that reduce oxidative stress (2). Costlier than most beauty products, but you can apply it directly to your skin. It has skin-lightening properties. It is also useful in preventing skin pigmentation and reducing wrinkles and redness. 


Although people avoid eating garlic because of the sour aftertaste, it is one of the best foods for clear skin. Allicin in garlic kills the bacteria that causes acne. Garlic will also improve your blood circulation. This will give you a healthy and bright-looking skin (3). 


Grapes are rich in antioxidants that can revitalize and rejuvenate your skin. It contains resveratrol and ellagic acid, which is beneficial for keeping the skin tight and firm. Vitamin C present in grapes can lighten your skin and reduce dark spots.


The vitamin C content in kiwi is high, and this boosts the production of collagen. It is also a natural anti-stringent agent. If you directly use it on your skin, then gradually, your complexion will become lighter. The phytonutrients present in kiwi can slow down skin aging. 


Tomatoes have anti-stringent properties because of which it reduces the production of excess sebum on the skin. In turn, this keeps your skin flawless as it prevents the growth of whiteheads, blackheads, acne, or pimples (4).


Shellfish contain micronutrients like collagen, which can effectively replace dead cells and reduce skin inflammation, such as eczema and psoriasis. It is rich in Zinc, which boosts your immunity and changes an unhealthy-looking skin into a glowing one. 


Mushrooms have anti-inflammatory properties. They contain high amounts of antioxidants, vitamin D, and selenium, which effectively work against wrinkles and skin discoloration due to environmental damage.

Sunflower Seeds

It contains a high amount of oleic, linolenic, and palmitic acid, which are essential fatty acids necessary for elastin and collagen production. Collagen keeps your skin smooth while elastin helps in keeping it firm. 


Mangoes are rich in antioxidants that can help you to nourish your skin and lighten your skin tone. Vitamin E and potassium present in mangoes keeps your skin moisturized and hydrated. 


Being rich in an enzyme called ‘catecholase,’ potatoes can easily brighten your skin and remove dark spots or redness. Potato juice is extremely useful in treating dark circles and reducing them. Potatoes have anti-aging properties, and you can use them to exfoliate your skin gently (5).


It contains phytoestrogens and isoflavones that have natural anti-aging properties. Soybean paste acts as a fantastic food for good skin. It moisturizes dry skin patches while at the same time, it reduces oiliness and makes your skin tone even. 


Papaya contains papain, an antioxidant which can quickly kill and remove dead cells on your skin. It is also useful for cleaning skin impurities and reducing inflammation. Papaya pulp also acts as an excellent exfoliating agent. 

Fennel seeds

Being rich in both antioxidants and detoxifiers, fennel seeds can work wonders on your skin. It can improve your complexion, purify your blood, and enhance blood circulation. It also contains several vitamins that can make your skin look young.


Beetroot juice is rich in vitamins A, B, and C that can reduce skin pigmentation and get a fairer complexion. It provides protection from oxidative stress and fights the damage caused due to free radicals. 


Milk has high amounts of retinol that slows down skin aging. Vitamin D present in milk protects your skin from the harmful ultraviolet radiation of the sun. Milk also acts as a natural remedy against tanning and helps in lightening your complexion. 


Mashed bananas are one of the best foods for clear skin. It can soothe your skin, relieve sunburns, and reduce redness. It also acts as a fantastic exfoliator and removes excess sebum from your skin. Being rich in potassium, it keeps your skin soft, hydrated, and supple. 

Wrapping up 

Most skincare products are expensive and contain harmful chemicals. So if you want to get a brighter complexion naturally, you must indulge in a healthy skin diet plan. The food mentioned above foods can be enjoyed in their raw form, or you can even turn them into delicious smoothies.