7 Good Foods for the Skin

7 Good Foods for the Skin

Today you will learn 7 good foods for the skin. I will teach you how the sun affects the skin and what is the best skincare.

I have prepared a selection of the best foods with which you will achieve perfect skin.

Let’s start!


Protecting ourselves from the sun is essential for skin care.

As you probably know, the sun’s rays can cause serious damage to the skin that can cause everything from blemishes to serious diseases such as cancer.

However, the sun also gives us vitality and energy. At a nutritional level, it stands out for being the main source of vitamin D.

For this reason, it is important to sunbathe in moderation and thus obtain all its benefits and maintain healthy skin.

In addition to sunbathing in moderation, nutrition is essential to achieve perfect skin.

That is why I have prepared a selection of foods that contain specific substances to protect your skin

But before going on to that, let me tell you what are the consequences of the excess sun on your skin.

How does the sun affect the skin?

As I told you, sunlight provides us with great benefits, but it also has serious consequences when you sunbathe excessively.

The sun emits invisible ultraviolet rays that are capable of penetrating your skin and causing burns, skin blemishes, and in extreme cases skin cancer.

Surely you have heard of UVA and UVB rays. These rays are present throughout the year but it is in summer when they are more intense.
Next, we are going to see what are the main consequences of the sun on your skin.

1. Dry skin.

The sun’s rays cause your skin to produce more free radicals. Free radicals produce dehydrated skin and cause it to lose elasticity.

The final consequence is accelerated aging of your skin, limiting its luminosity and the dreaded premature wrinkles appearing.

2. Dark spots on the skin.

When you sunbathe your body secretes a substance called melanin.

Melanin is responsible for the tanning of the skin that we love so much. But in reality, the function of melanin is to protect us from UVB rays.

Dark spots on the skin occur because melanin production is greater in certain areas. So now you know, protect yourself from UVB rays.

So start taking care of your skin now with this ebook that we have prepared for you with a full week of recipes and nutrition tips that will help you take care of your skin from the inside.

3. Skin diseases.

As you will see, solar exposure, and sunbathing, is a serious enough issue to ignore.

The sun can cause allergic reactions, photosensitive rashes, as well as skin and eye burns.

I bet you have ever suffered from any of these problems, or know a family member or close friend who has suffered from them.
But that’s not all, in more serious situations the sun can cause skin cancer.

4. Skin cancer.

Skin cancer is a delicate and dangerous disease that can endanger your life. Initially, it can appear in a specific place but it can spread quickly.

Continuous exposure to the sun over the years causes the DNA in your cells to become damaged.

Yes, as you hear it. The sun can damage the DNA of our cells and if our body is not able to resolve this damage, these cells may begin to reproduce abnormally and cause cancer.

Without a doubt, the best advice I can give you is to sunbathe in moderation. But surely that is already clear to you.

On the other hand, and no less important, you should maintain healthy skin. So that you can start taking care of yourself today, I have prepared a list of tips that will help you have perfect and protected skin.

How to take care of the skin.

To keep your skin healthy, I advise you to use a good protection cream every day. But there are also other important tips that you should keep in mind.

Sleep the necessary hours.

Sleeping between 7 and 8 hours a day will make your skin cells regenerate properly and toxins are expelled.

In addition, it is during the night when the regulation of collagen occurs. Collagen is responsible for providing smoothness and elasticity to your skin.

Moisturizes the skin.

Drinking water is important for your entire body. But it is undoubtedly of vital importance to maintain perfect skin.

Water is in charge of maintaining the elasticity of your skin, thus avoiding wrinkles. In addition, the water will make your skin healthier and stronger in the face of the inclemencies of the sun.

Drink water at any time of the day, but make sure you drink and are well-hydrated according to your needs.

Choose foods that are good for your skin.

Take care of your skin from the inside out by choosing the right foods.

I advise you to choose whenever you can:

  • Antioxidant-Rich Foods
  • foods with collagen
  • Foods that contain magnesium
  • Foods that contain zinc
  • Foods rich in omega-3 fatty acids

Surely you are wondering right now what those foods contain these substances. Well, without a doubt:

Fruits, vegetables, nuts, and oily fish are the ideal foods to take care of your skin.

Surely you will want to know in more detail which are the most flattering. That is why I have prepared a list of essential foods to take care of the skin.

7 Good foods for the skin.

Start by taking care of your skin from the inside. The foods that I am going to teach you below contain essential nutrients to improve your skin.

1. Carrot.

Carrot is one of the most popular and essential foods for your skin care.
Carrot is one of the richest collagen foods. It also has elastin and is a great source of vitamin A and antioxidants.

Vitamin A will help you improve the production of melanin, and with this, you will increase the tan of your skin.
So you already know:

If you eat carrots you will accelerate the tan and keep it longer.

2. Citrus.

Citrus fruits (rich in Vitamin C) are the most powerful natural antioxidant that exists. Orange, lemon, and lime are rich in these substances.

Antioxidants are substances that neutralize the damage caused by free radicals involved in cell aging. Call me crazy, but the truth is that aging can be delayed with food.

Citrus prevents aging and dry skin. In case you have spots on your skin caused by the sun, you can apply lemon and with this, you will be able to lighten them.

3. Tomato.

Tomato is a food rich in magnesium, zinc, and vitamin C. For this reason, I consider it essential in your day to day if you want to have perfect and healthy skin.

The tomato will help you repair skin damage caused by the sun, but not only, but it will also prevent wrinkles and skin blemishes.

As if that were not enough, tomatoes are an ideal food for summer. So take advantage of the fact that it is seasonal food and put it in your diet.

4. Extra virgin olive oil.

Olive oil is the most effective natural moisturizer. Its high content of vitamin E and fatty acids makes your skin look smoother and softer thanks to its antioxidant power.

You can use it to cook or dress your salads. But you can also apply it directly to the skin.

5. Green leafy vegetables.

Green leafy vegetables contain antioxidants, zinc, magnesium, and collagen. They are one of the most complete foods for skin care.

Even green leafy vegetables, such as spinach, help eliminate toxins from your body.

Personally, I recommend spinach, chard, lamb’s lettuce, lettuce, or kale. You can use them in salads and smoothies. Without a doubt, vegetables should be a fundamental part of your dishes.

6. Nuts.

Nuts are an important source of vitamin E, zinc, magnesium, and alpha-linoleic fatty acids that protect and revitalize your skin.

To obtain all the properties that nuts offer you, you should take 25 grams a day, or the same as a handful.

You can add them to yogurt, cereals, and salads or use them as a special touch in one of your dishes.

7. Bluefish.

Oily fish is one of the foods richest in omega 3. Omega 3 is an exceptional fatty acid that will hydrate you and give your skin elasticity.

It also has vitamin A and astaxanthin. Both are powerful antioxidants that protect you from the sun’s damage and prevent skin cancer.


The sun is undoubtedly one of the external agents that can cause the most damage to your skin.

Taking care of your skin and keeping it healthy is essential to avoid skin blemishes and other skin diseases.

If you follow a good diet by choosing the right foods, you will be able to take care of your skin from the inside.

Fruits, vegetables, nuts, and oily fish are the essential foods to show off perfect skin.