Foods to Avoid & Foods to Include in Your Diet for Good Skin Quality

Skin Quality

It is important to first realize that skin is not just an aesthetic entity. It is the largest organ in the body that covers your muscles, bones, and other organs. When any problematic changes happen in your skin, that means something is happening beneath the skin surface and you need to alter your beauty routine. Effective face creams and treatments are available to help you maintain the beauty of your skin, but beautiful, healthy skin always starts from within. When healthy, the skin layers work hard to protect you, but if it is compromised, its ability to work as an effective protective cover is impaired. The food you consume has an impact on the health of your skin. Therefore, it is crucial to avoid some foods and include the right food in your diet to improve the health and beauty of your skin.

Foods to Avoid:

  • Coffee: It is important to avoid too much caffeine as it is very dehydrating, or cause dryness to the skin. Some coffee drinks contain more caffeine than others. So, it is good to avoid consuming a lot of it, or if you are going to have a cup of coffee or more than that, then make sure you follow up with some hydration to keep your skin hydrated.
  • Cheese: It is actually a superfood, so it is healthy; but consuming dairy products like butter, cheese, milk chocolate, etc. will increase oil production and lead to blocked pores that cause blackheads and breakouts. If you are experiencing some acne, avoiding these products may benefit you.
  • Fruit Juice: Though fruit juice is a great option for kids and a cleansing agent for adults, it is actually loaded with a lot of sugar. All the fiber from the fruits got extracted leaving behind a dense concentration of insulin-spiking sugar. Fruit juice contains high glycemic index and it could cause acne to flare up. Research finds that people who consume foods that has low-glycemic index will have half the amount of acne of those who eat high-glycemic index foods.
  • Chips: Most chips are covered with tons of salt. Salt might not directly cause acne, but it leads to other unfavorable outcomes for your skin. It causes your skin to dry out, which causes a host of problems like tired, dull skin and dark under-eye circles. Too much salt will cause water retention, puffiness, and swelling particularly around the eyes.
  • Burgers: Saturated fats like fatty beef, cheese, and butter may cause acne. It is because these foods are associated with high concentrations of insulin growth factor, which stimulates acne production.
  • White Bread: White bread has a glycemic index of 70. Foods that contain a high-glycemic index will boost hormones that increase the activity of oil glands in the skin and lead to acne formation. Breads also contain sugar, which instantly causes your insulin levels to spike up and cause inflammation, weight gain, etc. and also result in acne.

Foods to Include:

  • Salmon: The omega-3 fatty acids present in it reduce inflammation and help to keep the skin moisturized. They are a good source of high-quality protein, vitamin E, and zinc. It helps to break down collagen and elastin and keep your skin looking youthful. When your body has a high level of good fat, it feeds your skin and allows the skin to make healthy oil to stay healthier, and this makes your skin glow.
  • Eggs: Protein-rich foods like eggs or meat contain amino acids and are the building blocks of collagen production. Eggs, especially the yolks are packed with two nutrients choline and biotin help promote good skin. Choline helps in cell membrane production, while a biotin deficiency (however it’s rare) can lead to rashes and hair loss.
  • Oranges: According to a research published in the American Journal of Clinical Nutrition, people who eat foods that are rich in vitamin C have fewer wrinkles and less age-related dry skin compared to those who don’t. So, including great sources of vitamin C like strawberries, red peppers, etc. can benefit your skin.
  • Avocados: Avocados are packed with vitamin E. The natural oils in avocados can penetrate deep into the skin to nourish, soften, and hydrate. The hydrating properties reduce wrinkles and fine lines and keep your skin smooth. It boosts the skin’s immunity against stress and environmental factors. Particularly, the presence of antioxidants like Vitamin E and C protects the cells from radical damage, i.e. one of the best anti-aging methods. It also contains lutein (a carotenoid) that improves skin elasticity, and oleic acid and chlorophyll reduces redness and inflammation.
  • Spinach: Spinach contains different vitamins and minerals. The vitamins A and C present in spinach cleanse the skin and provide a flawless and glowing look. It also contains antioxidants that aid in fighting off bacteria that cause pimples and acne. The presence of vitamin B helps protect the skin from harmful UV (ultraviolet) rays of the sun and prevent premature aging. It helps to reduce acne, dark circles, inflammation, dry skin, etc. and also helps to repair skin by promoting the growth of new skin cells. Along with the essential vitamins, the nutrients and antioxidants in spinach will work to provide a clear and radiant skin.
  • Carrots: Carrots are a great source of vitamins and minerals. Eating foods high in beta-carotene and carotenoids impacts skin coloring, and those who consume these, look more attractive than those who don’t. According to, one cup (250 ml) of carrot juice provides over 20% of the DV for vitamin C, a water-soluble nutrient that is necessary for collagen production. It is the most abundant fibrous protein in your body, and it helps to provide elasticity and strength to your skin. Vitamin C, an anti-oxidant helps protect your skin from free radical damage. A carotenoid-rich diet could protect your skin from UV damage and improve the appearance of the skin.

Everyone has a favorite face cream or treatment, but healthy, beautiful skin starts from within. That means what you consume will reflect on your skin. It is important to remember that you should take care of your skin by giving it enough nutrients. Eat the right food in the right amount and drink lots of water, so that your skin will stay soft, supple, and blemish-free.