7 Essential Foods for Radiating Skin

By Skin & Hair Academy | March 01, 2022
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Good skin health begins with good food, which is key to boosting your skin’s glow and radiance. Even though you may be following some great skincare tips, eating a healthy and balanced diet will help protect your skin. In fact, consumption of certain foods may also help moisturize the skin and rejuvenate it from within. It can help keep your skin hydrated and reduce the impact of harmful chemicals from the environment. Lack of a healthy diet can lead to changes in the function of the skin, including several complaints such as dry skin.

Dry skin can indicate a deficiency in Vitamins A, C, D, E, Zinc and Selenium. Take a look at some of the best foods that can help heal dry and irritated skin.

The Best Foods to Heal Dry and Compromised Skin

  1. Cod liver oil
  2. cod-liver-oilCod liver oil is an excellent source of Vitamin D for the body. There are many different subcategories of Vitamin D, including Vitamin D3 and D2. Vitamin D3 can help inhibit the action of keratinocytes which are ultimately responsible for causing dry skin conditions such as psoriasis. Regular consumption of Vitamin D also helps reduce the impact of inflammation on the skin and promotes wound healing while also combatting the effects of exposure to the sun.

  3. Avocados
  4. AvocadosAvocados are among the best foods for skin repair. They are rich in Omega 3, a deficiency that can often lead to dry skin. Consequently, you could suffer from conditions like dermatitis, and your skin can develop a scaly appearance.

    A study found that consuming supplements with Omega 3 for at least 60 days can help improve the skin’s hydration levels and reduce itching. You could benefit greatly by consuming avocados, which are among the healthiest food items for your ailing skin.

  5. Sweet Potatoes
  6. Sweet-PotatoesSweet potatoes are a great source of Vitamin A, which can provide you with the daily requirement of the vitamin on its own. Vitamin A in dietary food helps combat dry skin conditions, apart from providing several other benefits for the skin. In addition, sweet potatoes can enhance the iron content in the body, which can take care of your skin barrier.

  7. Green Tea
  8. Green-TeaGreen tea is among the best foods good for the skin. Not only can this superfood help with photo-aging on the skin, but it can also help tackle issues such as hyperpigmentation and dryness. In addition, it is a great source of protection against the UV damage which occurs due to exposure to the sun.

    It also helps enhance the collagen and elastin content in the skin and reduce the oxidative stress that it usually faces. You will have smoother and moisturised skin after consuming green tea daily.

  9. Turmeric
  10. TurmericTurmeric is an excellent addition to your diet if you want to tackle dry skin conditions. The stellar compound found in turmeric is curcumin which exhibits anti-inflammatory actions. The effects of curcumin have also been studied in the context of psoriasis and dermatitis. Even topical application of turmeric seems to exhibit an antibacterial effect on the skin and control acne.

  11. Soy
  12. SoySoy is rich in Vitamin D and serves as excellent nutritional support for healthy and glowing skin. In essence, it helps the skin by showing anti-inflammatory action, which, in turn, keeps it hydrated. A similar action on the skin is also exhibited by almonds and oat milk which are rich in Vitamin D. You can choose to consume soy milk to witness its beneficial results on your skin.

  13. Sunflower Seeds
  14. Sunflower-seedsSunflower seeds are a rich source of Vitamin E. Consuming even one ounce of roasted sunflower seeds will serve you half the daily requirement for Vitamin E in your body. Vitamin E is an excellent antioxidant that can help combat the ill effects of exposure to the sun and tackle various skin conditions such as dryness and pigmentation.

If you also pay attention to your overall skin condition and combine Vitamin C in your meals, you will be on your way to tackling skin conditions such as dryness and inflammation.


Your skin will only be as good as the food you eat and vice versa. A healthy, balanced diet full of essential nutrients will help you deal with dry and itchy skin and maintain proper health. You should focus on food for glowing skin in the long run because that is the only way to achieve lasting results which make you feel good about your skin.

Reach out to Skin and Hair Academy to read more about dry skin and get an expert's advice.

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