Foods for a radiant complexion

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True beauty is beyond just maintaining a beautiful complexion and looking healthy through cosmetics. It has more to do with glowing skin that radiates freshness and vitality because the person is in good health. For maintaining beauty, complexion and youthful good looks, it is important to maintain good food and skin-care habits.

Why should I be aware of it?

Your body does not have a voice. The way it talks to you is through symptoms. Awareness of the health of one’s skin is important for it is a good indicator of what is going on inside. The skin and the face are a canvas that reflects one’s food choices. What one puts in the body will undoubtedly show on the skin, though it may take a few weeks to start to have an effect.

All about foods for a radiant complexion

  • The silica in cucumber is an essential component of healthy connective tissue, which includes muscles, tendons, ligaments, cartilage, and bone. Cucumber juice is often recommended as a source of silica to improve the complexion and health of the skin, plus cucumber's high water content makes it naturally hydrating—a must for glowing skin. Cucumbers are also used topically for various types of skin problems, including swelling under the eyes and sunburn. Two compounds in cucumbers, ascorbic acid and caffeic acid, prevent water retention, which may explain why cucumbers applied topically are often helpful for swollen eyes, burns and dermatitis [1]
  • Avocado is rich in essential oils which in turn can help to encourage healthy skin and decrease dry patches. It also contains Niacin which is recognised for its anti-inflammatory properties so it can work to soothe and calm irritated skin and reduce redness. Eat one avocado a day for breakfast and you’ll be getting 27 percent of your daily requirement.
  • To erase the signs of ageing start snacking on citrus fruits and berries. Kiwi fruits have an impressive amount of vitamin C, needed for clear skin – but you’ll need to top up your levels every day as it doesn’t stay in your body. Blueberries are also a fantastic way to nibble your way to a gorgeous complexion. This humble berry is considered to be the highest food source of antioxidants and the combination of antioxidants and phytochemicals neutralise DNA-damaging free radicals to encourage younger, healthier looking skin.
  • Switch to ‘fountain of youth’ green tea. Scientists have found that the polyphenol most abundant in green tea acts as a super youth restorer by reactivating dying skin cells. This beverage is also rich in antioxidants to help reduce inflammation and protect from damage and it’s been proved to reduce the damage caused by sunburn and overexposure to the sun – one of the top skin agers.
  • Try oily fish, walnuts or flax seed. Omega-3 is the most well known and can help to reduce the production of inflammatory agents that cause damage to the skin and show up on your skin. The perfect ratio we should all be aiming for is 1:1 for omega-3: omega-6, but few people achieve this.
  • Tomatoes contain a powerful plant chemical called lycopene. Lycopene has been shown to reduce skin cell damage and redness. In order to best absorb lycopene, it needs to be in the environment of a healthy fat. In other words, mix some extra-virgin olive oil into your tomato sauce to enhance the absorption of lycopene.

Skin foods and health

Foods that are good for the skin are invariably packed with vitamins and antioxidants.

What can I do about it?

  • Consult a trained nutritionist to gain knowledge about the essential food groups and their benefits for you. Such a person can help you maintain a balanced diet and restrict your intake to a sensible amount of refined food, like sugar, which can drain the body of essential vitamins and minerals. This leads to wrinkles and premature aging of the skin and is best avoided. The key to maintaining a youthful and beautiful complexion lifelong is to consume food rich in vitamins and essential fatty acids. This means lots of fruits, vegetables and fish with the old adage of system cleanser - eight glasses of water daily – to eliminate toxic waste and hydrate the skin.
  • Cooking at high temperatures destroys most of the enzymes, antioxidants, vitamins and minerals. For best skin effects, eat food raw as far as possible.
  • Cooked vegetable oils, margarine and animal fats are one of the worst offenders to healthy, beautiful skin. They are difficult for the body to metabolise and as result, they tend to inflame the tissue, accelerate the ageing process and lead to acne and pimples. Get your quota of fats from fatty fish, nuts and avocadoes instead!
  • To improve the texture of your skin and reduce fine lines, make sure your system is properly hydrated. Minimize dehydrators such as alcohol and coffee and substitute a minimum of 6 to 8 glasses of distilled water or herbal tea daily.


See also


  • Skin Care Tips
  • Raw Foods For Beauty
  • Foods that Fight Wrinkles