10 Foods You Can Consume for Beautiful and Healthy Skin

A healthy skin is also a beautiful skin, and the way to get beautiful skin is to nourish it from the inside and outside. Although the functions of the skin are not considered very important when compared to the functions of the body, we could not survive without our skin.

Consistent consumption of nutritious foods will begin to rebuild the structure of cells, although this can take time to happen as the skin is made up of many layers. It may take up to four to six weeks for you to see the effects of what you are currently eating and drinking. When you have a diet rich in natural foods and unprocessed foods, you will start to see healthy, beautiful and glowing skin in a short time.

Top 10 Foods for Healthy Skin

Lemon and Citrus – Purifying

You should squeeze citrus fruits, especially lemons, and sip them first thing in the morning or with water during the day for perfect skin. Thanks to this little ritual, your metabolism will start the day quickly, your liver will find the cleaning it needs and you will have added vitamin C to your skin. Lemon helps to clean the skin as it is very cleansing for the body. Another way to include lemon in your daily routine is to squeeze it on salads and vegetables or add lemon slices to a pitcher of water.

Water – Humidifier

Water makes up approximately 75 percent to 85 percent of your body. There is even water in your teeth and hair. Although we have heard all about water before, drinking pure water hydrates your body and prevents skin dryness. It keeps the cells moist so that the cells can easily excrete nutrients and get rid of waste.

How much water should you drink daily?

You should aim to drink about 6-8 glasses of water a day. However, this amount will vary depending on how much food you eat or how dense it is. If you eat salad every day for lunch and consume fruit as a snack, your need for water will decrease. Caffeine, frequent exercise, spicy foods, sugar, animal foods, alcohol and salt increase your body’s need for water. You also need to drink more water during the warmer months. Let the thirst you naturally feel decide how much water you need.

Beet – Blood Cleanser

Beetroot is a blood-purifying food and has a low-level laxative effect. Healthy blood and circulation are important for skin cells. The healthier your blood is, the healthier your skin is because your skin gets most of the nutrients it needs from the blood.

Beetroot is a popular vegetable in Eastern European countries and is featured in many soups and salads. Delicious salads can be made with beets to accompany lunch or dinner. You can serve beet salad with grilled meats and potato dishes.

There is only one thing you need to be careful about beets; this red and juicy root vegetable will stain anything it is placed on.

Russian Beet Salad Recipe


  • 4 medium beets
  • ¼ cup lightly crushed walnuts
  • ½ clove of finely chopped garlic


  • ½ cup of organic yogurt
  • 2 tablespoons of olive oil
  • juice of ½ lemon
  • ¼ bunch of chopped dill

Preparation of:

  • Salt, pepper to taste
  • Wash, peel and grind the beetroot in a food processor.
  • Then put it in a bowl and mix it with walnuts and garlic.
  • In a separate bowl, mix yoghurt, lemon juice, olive oil, dill, salt/pepper to form a sauce.
  • Mix the sauce with the beets and chill in the refrigerator until serving.
  • Garnish with a sprig of parsley or any greens and sliced ​​apples.

Parsley – Healing

Parsley is rich in vitamins A and C and chlorophyll. These three are a unique combination for skin regeneration and healing of wounds or acne. Parsley also contains iron, folate, magnesium, manganese, copper and flavonoids that help protect against damage from free radicals. Because so much nutritional value can be found in such a small plant, parsley is very popular in the Middle East, where tabuli salad is often eaten. It can also be used as a side dish with many main dishes.

Tabuli Recipe

This recipe is a very clean and simple tabuli recipe. It’s perfect to eat alongside a heavier meal, as a wrap, or on its own. Almonds in the recipe were used as an alternative to wheat. Almonds not only pair well with parsley, but add a slight crunch to the salad and essential fatty acids, which are crucial for skin health. This recipe is also perfect for people suffering from acne because it improves and cleanses the digestive system. If you don’t like parsley much or can only consume it in small quantities, you can use this recipe to garnish your meals.


  • 2 cups chopped parsley
  • 1 cup finely chopped almonds
  • ¼ cup chopped fresh mint
  • ½ cup finely chopped onion
  • ¼ cup chopped cucumber
  • ¼ cup diced tomatoes (or cherry tomatoes cut in half)
  • 1 avocado sliced
  • Lemon juice, salt and pepper

Preparation of:

  • Wash and chop the parsley, almonds, mint, onion, cucumber and tomatoes.
  • Mix them in a bowl.
  • Add lemon juice, salt, pepper and olive oil to taste.
  • Garnish with avocado.

Brown Rice – Digestive Broom

Brown rice is a very popular grain in Asian countries. The best part of rice is that it is low in allergy because it does not contain gluten. It’s also a good nutrient for “sweeping” the digestive tract and is high in silica, one of the essential minerals for healthy and beautiful skin.

Silica is present in high amounts at young ages and decreases with age. The ratio of silicon to calcium is one of the biomarkers of youth. The best way to include brown rice in your diet is to use brown rice instead of white rice.

Green Tea – Anti-Aging

This purifying hot drink is packed with pure goodness. Green tea is beneficial for the skin as it is a rich source of antioxidants called polyphenols. A diet rich in antioxidants is helpful in preventing premature aging as it can prevent damage from excessive free radicals.

Green tea contains caffeine. Some varieties of green tea have more caffeine, 30-50 mg per cup. A cup of coffee normally contains about 95 mg of caffeine. Some people are sensitive to caffeine, while others can tolerate it well. If you are under prolonged stress or have adrenal fatigue, you should be careful about caffeine consumption.

How can you prepare green tea in a wonderful way?

  • Always use plenty of leafy organic green tea.
  • Use a ceramic teapot to brew green tea.
  • Add a tablespoon of green tea to a glass of water. You can increase or decrease this amount according to your taste.
  • Use water that is just below the boiling point so that the tea does not burn.
  • You can drink the tea plain or add lemon and honey to it. If you want to make iced tea packed with antioxidants, you can cool green tea and use it as a base.

Avocado – Moisturizing

Cold obtained oils and healthy oils are beneficial for the skin. Avocado is technically an oily fruit. The omega-3 fatty acids found in avocados are not fattening as they are easily used by the body for energy. Avocados also contain lecithin, which can help lower blood cholesterol levels.

The skin needs healthy oils to moisturize it from the inside out. When these oils are missing in your diet, use as much moisturizer as you want, and it will not work. Not consuming healthy fats will make your skin shine less. You can easily consume avocado by adding it to a salad or making it into a sauce.

Goji Berry – Shine

Goji berry has been used in Chinese medicine for thousands of years to enhance Chi (life force) and nourish Yin and blood. Since these fruits can be grown in harsh climates, they have strengthening effects. Goji berries taste delicious in any form, fresh or dried. They are a good source of protein and contain keratinoids, lutein (antioxidant), vitamin C, B vitamins and vitamin E.

The glow of the skin is due to beta-carotene, which our body converts into vitamin A. While vitamin A is a skin-healing vitamin, it is mostly beta-carotene that gives color to your skin.

Almond – Ancient Beauty Secret

In no culture other than Egypt was beauty and body care so important. It is said that Cleopatra put the beauty secrets she perfected into a book and almond was one of the most used cosmetic ingredients at that time. In addition to the external benefits of almonds (sweet almond is an excellent body butter), it also helps keep your skin clean and healthy.

Raw almonds are alkaline and contain monounsaturated fats, vitamin E and high amounts of protein. It also contains magnesium, which supports blood flow and helps the nervous system and calcium. You can see the benefits of eating just a handful of almonds a day for your skin over time.

Seaweed – Mineralizer

Seaweed is rich in minerals that are absorbed from the ocean. These minerals include iodine (important for thyroid health), magnesium, iron, calcium and sodium. Seaweed is a very good food in that it helps detox heavy metals in the body, thanks to its high levels of aliginic acid, which binds to heavy metals in the intestines. It also helps to increase the body’s collagen production. Minerals are important for maintaining good water levels in the body, supporting nervous system function and maintaining healthy blood composition. While the detox effect of seaweed will make you glow inside, it will also help your skin look healthy and vibrant from the outside.

Seaweeds are also a source of glyconutrients. Glyco-nutrients are monosaccharides that are vital for the function and proper structure of human cells. These sugars are used by cells and are important for functions such as cell maintenance, proliferation and recognition, and tissue regeneration. These help cells communicate with other cells.

The best way to include seaweed in your diet is to use them in wraps, salads, or take them as supplements. If you are skilled in the kitchen, soak seaweeds and put them in salads you have prepared with various ingredients.

Nori Wrap with Cauliflower Rice

Main material:

  • nori seaweed


  • Finely grated carrot
  • Thinly sliced ​​cucumber
  • Thinly sliced ​​bell pepper
  • Thinly sliced ​​spring onions
  • Avocado
  • Rice (Cauliflower): To prepare the rice you will use in nori wraps, you can finely grind the cauliflower in a food processor.
  • ¼ cup sesame seeds

For sauce:

  • Tamari sauce, horseradish, sea salt and rice vinegar to taste

Preparation of:

  • Prepare the stuffing by slicing the ingredients thinly or passing them through a food processor.
  • Cauliflower rice should be finely chopped in a food processor. Then mix the sesame seeds and a tablespoon of rice vinegar with a pinch of salt.
  • Arrange the rice and stuffing neatly using the nori sheets. Be careful not to use too much of the stuffing.
  • Moisten the nori leaves with a spray bottle of drinking water until the seaweed is thoroughly wet.
  • Serve with soy and horseradish for flavor.

Which Foods Are Bad for Your Skin?

When it comes to foods that are bad for your skin, it would be best to consult with a dermatologist and/or dietitian first. In this way, you can learn the necessary information about your nutritional deficiencies and your general health status.

However, foods that are very high in animal fat, sugar, or vegetable fat tend to harm healthy skin. Heavily processed foods and beverages containing high fructose corn syrup and unnatural ingredients are also not good for your skin.

Consuming excessive amounts of salt may also not be good for your skin, as it can make you dehydrated. The same is true for excessive coffee and alcohol consumption.

Which Foods Improve Skin Color?

Generally speaking, a diet consisting of low-fat fats and lean protein, raw fruits and vegetables, nuts and healthy fats will keep your skin healthy. More specifically, foods like apricots, chia seeds, sweet potatoes, ginger, egg whites, and oily fish are great options for glowing and healthy skin.

What You Need to Make Your Face Naturally Smooth and Spotless

When it comes to skin care, if you want your skin to be smooth and spotless, you can consume anti-inflammatory foods, probiotics and the foods in the above list that are suitable for you. Other foods that benefit skin elasticity and color include greens such as kale, dark chocolate, blueberries, and foods containing lycopene.

Lycopene, found in foods like tomatoes, asparagus, and grapefruit, contains antioxidants that help protect your skin against harmful UV damage and sunburn. Of course, using sunscreen and not staying in the sun for long hours will also help prevent skin blemishes and prevent skin cancer.

If you can’t get healthy skin or the color you want, another great thing you can do for smooth and spotless skin is to see a dermatologist. However, it is best if you try to solve skin problems without toxic chemicals.

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