By Bhawna

Healthy eating is essential for good skin. If you want a radiant skin, you should eat healthily. Each of us has a face cream or treatment for our skin. But the real beauty comes from within- how you feel and what you eat. Eating a balanced diet can help in staying blemish-free. Our skin ages with time. Our skin is exposed to the sun and gets tanned. Harmful UV rays are affecting the skin. Nutrition is also essential for health. An unhealthy diet can cause many negative effects. It can lead a poor skin. What you eat affects the largest organ of the body – that is, the skin. So, let’s take a look at how healthy eating is essential for skincare:

Eat 5 portions 

The simple 5-a-day diet: Easy way to get enough fruit and veg.. and lose  weight - Mirror Online
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Fruits and vegetables contain essential antioxidants that protect the skin. Pollution and UV rays damage the skin. Eating a rainbow of colorful fruits and vegetables is good for the skin. Try to have an intake of at least five portions a day. 

Have Vitamin C 

What is the best time of the day to have Vitamin C? | The Times of India
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Vitamin C is a great antioxidant. It supports the immune system. It keeps the skin blemish-free. Good sources of Vitamin C are blueberries, strawberries, oranges, etc. Vitamin C becomes more effective when combined with Vitamin E. Vitamin C is good for healthy skin. It leads to collagen production. Collagen is the protein that keeps the skin healthy. Vitamin C saves the skin from UV damage. 

Don’t repeatedly lose and regain weight
 Repeated dieting is bad for you as you actually gain weight | Health -  Hindustan Times
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Repeatedly losing and regaining weight can cause damage to health. It is essential to eat a balanced diet and not focus so much on losing weight or gaining weight haphazardly. If you really want to lose weight, follow expert guidelines. 

Have Vitamin E
 Muscle Health Awareness Week: How does vitamin E help build muscle health?  | Lifestyle News,The Indian Express
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Vitamin E protects the skin from cell damage. It helps in healthy skin growth. Good sources of Vitamin E are almonds, avocado, etc. There are many healthy benefits of almonds and avocado. 

Drink 6 to 8 glasses of water
 How Much Water Should You Drink Each Day? 4 To 6 Glasses Is Ideal,  Researchers Say
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Skin needs moisture. Even mild dehydration can show on the skin and affect the skin. You will look more tired if you don’t drink enough water in a day. Don’t drink caffeinated drinks. Some fruits and vegetables contain water too. So, eat cucumber, watermelon, etc. Try to avoid alcohol. 

Eat avocados
20 Reasons to Eat an Avocado Every Day Slideshow
Image source: self.com
Avocados are rich in healthy fats. These fats nourish the skin. If you eat avocados, your skin will be flexible and moisturized. Eating avocados can lead to supple skin. Avocados are rich in Vitamin E. Vitamin E is an essential antioxidant that protects the skin. Avocados contain certain compounds that can help the skin in protecting against sun damage. UV damage can lead to aging. 

 Eat walnuts
 Walnuts Health Benefits: What is the right way to eat walnuts for maximum  health benefits | Akhrot khane ka tarika or fayde
Image source: amazon.in
Walnuts are an excellent food for healthy skin. They are rich in fatty acids. They contain omega-3 and omega-6 fatty acids. These keep the skin healthy. Walnuts also have small amounts of Vitamin E and selenium. They also contain zinc. All these help keep the skin healthy. 

Eat sweet potatoes
 6 Surprising Health Benefits of Sweet Potatoes
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Sweet potatoes contain beta carotene. It is also found in oranges, carrots, and spinach. It can converted be into Vitamin A in the body. Sweet potatoes hence provide Vitamin A. Beta carotene works as a natural sunblock. It protects the skin from harmful sun rays and also UV rays. Taking high amounts of beta carotene can also add an orange color to the skin. This can give you a healthy appearance. 

Eat red or yellow bell peppers
 What Happens to Your Body When You Eat Bell Peppers  Eat This Not That
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Just like sweet potatoes, bell peppers contain beta carotene. They are rich in Vitamin C. This vitamin is necessary for the production of collagen, which is a protein that keeps the skin healthy. 

Eat broccoli
 Super foods: broccoli
Image source: greatest.com
Broccoli is essentially rich in many vitamin and minerals like vitamin A, vitamin C, and zinc. It also contains lutein. Lutein is just like beta carotene. It protects the skin from oxidative damage. It helps protect the skin from becoming dry. Broccoli protects the skin against cancer and especially skin cancer. Broccoli contains sulforaphane that helps protect the skin from the sun. 

Eat tomatoes
 Eating tomatoes wards off depression? - Lifestyle News
Image source: en.wikipedia.org
Tomatoes are a good source of vitamin C. They contain major carotenoids like lycopene. Lycopene protects the skin from the sun. Tomatoes are a powerful food that helps maintain a healthy skin. 

Have dark chocolates
 Bulk Dark Chocolate Supplier - Cargill North America | Cargill
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Here is one more reason to have chocolates: it helps in a healthy skin. Cocoa powder is high in antioxidants. It protects the skin from sunburn. It leads to a smooth skin. It helps in better blood flow. Dark chocolate also reduces the appearance of wrinkles. 

Green tea 
 How to Make Green Tea | Epicurious
Image source: archanaskitchen.com
It protects the skin from skin damage. Hence, besides being helpful in losing weight, it also has a good effect on the skin. Green tea contains antioxidants. Green tea also improves the moisture of the skin. 

What you eat can seriously affect your skin. Make sure you are eating healthy to protect your skin from damage. Take a balanced diet. This is really important. A balanced diet includes all the necessary nutrients, vitamins, and minerals. This will give you enough nutrients. The food you eat plays a role in aging. Some foods protect the skin from aging. So, make sure that you are having those foods. Eat whole grains and proteins. A healthy diet can help prevent the formation of wrinkles. Eating good foods can lead to collagen production. Collagen is an essential protein. Good food protects the skin from pollutants. You really don’t require a very lavish skincare routine to help nourish your skin. In fact, healthy eating is a part of skincare routine. Until and unless you don’t eat well, your skin won’t improve. Try to avoid alcohol and fast food as these have bad effect on the skin. Eat avocados, dark chocolates, bell peppers, and other healthy foods. Also, drink plenty of water.