Best Foods for SKIN Repair Evidence-based

best foods for skin repair

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Foods are interrelated with our physical and mental health as well as our healthy skin. So, the Secret of beautiful, wrinkles free, healthy skin lies what we eat. Here you can find the 9 best foods which are very helpful for skin repair with evidence.

The right choice of healthy food may lead you to beautiful and wrinkle-free healthy skin. However, always keep in mind that what we eat has a great impact on our bodies.

There are some foods that definitely help you to reduce skin problems as well as increase the glossiness of your skin.

1. Salmon

Salmon is the best food for healthy skin which is the richest source of Omega 3 fatty acid. So, it helps you to protect your skin from sun damage. It also reduces some type of skin cancer, and fortify skin cell membranes (1).

Omega 3 fatty acid allows water and nutrients into the skin and keep toxins out. It also helps to reduce many skin problems and keep your skin healthy well.

It also reduces the body’s production of an inflammatory substance, fine lines and wrinkles from your skin so that your skin looks beautiful.

Not only salmon but all fatty fishes are great sources of omega-3 fatty acids which undoubtedly increase the glossiness of your skin and also helpful for a healthy heart. Omega-3 fatty acids also boost your memory power and concentration.

Foods for Healthy Skin Complexion

2. Broccoli

It is full of multi nutrients including Vitamin C, E which aid in the production of collagen, protect our skin from ultraviolet rays and protect our skin cell membranes that are why broccoli is beneficial to protect us from any skin problem.

It is rich in antioxidants which reduce acidity so keeps our skin healthy as well as improve your cognitive functioning.

3. Sunflower seeds

Sunflower seeds are a great source of vitamin E which is full of antioxidants that slow down the aging of skin cells and reduce the appearance of scars.

Zinc presents in these seeds maintain collagen and protect skin cell membranes. (2) Sunflower seeds are one of the best healthy skin foods.

4. Lemon

Lemons are also helpful to keep your skin healthy. Lemons have been used around the world from ancient times to keep health conditions well. It reduces acne from skin and also decreases redness and irritation from it.

Lemons are a great source of vitamin C which protects our skin from ultraviolet rays (3). Vitamin C also purifies our blood that’s why skin stays healthy and problem-free.

Research has shown that a daily intake of lemon reduces many health problems along with skin problems and protects your skin from acne.

Lemon also contains bioflavonoids which are the antioxidant chemicals that help to keep our skin healthy and have great health benefits.

Lemons have great nutrients value that not only protects your skin but also increases immunity. These help you to fight against fatal diseases and these are the best healthy skin foods.

5. Mangoes

If you are suffering from any skin problem you should include mangoes in your diet. Eating mangoes daily reduce dryness of skin, flakiness as well as leave the skin soft and shining.

Mangoes are rich in vitamin A, C, and E which helps to reduce scars and wrinkles from your body.

It also contains folate, zinc, iron and little calcium which keep your skin healthy and shining.

Fiber contains in it can help you to reduce pimples, scars from your face and increases the glow of your face.

6. Papaya

Papayas are a great source of vitamin C, E, antioxidants, carotenoids that protect your skin from any skin problem like wrinkles, scars. It is also used for anti-aging.

Papayas are also rich in fiber which removes constipation and decreases any skin related problem and increases the brightness of your skin.

Papayas are rich sources of antioxidants like beta-carotene (4), phytonutrients, and flavonoids. It prevents your skin from free radical damage and removes wrinkles and scars from your face. This also increases the brightness of your skin. Healthy skin foods like papaya especially improve your skin health.

7. Sweet Potatoes

It is also helpful for your skin health because it contains beta carotene which can help you reduce dry skin and protect you from ultraviolet rays.

These are a rich source of fiber, iron, calcium, selenium( 5), and vitamins. These can help you to protect your skin from dryness as well as lead you to enjoy problem-free healthy skin.

8. Aloe vera

This herb is also rich in vitamins and minerals including vitamin A, C, E, antioxidants. This keeps your skin healthy and protects you from free radical damage.

It also contains Vitamin B1, B2, B6, B12, and minerals which fulfill the requirements of our body. This also protects our skin from any scars, wrinkles. This is helpful for our hair also.

This is beneficial not only for your hair and skin but also for your body because multi-vitamin present in it keeps your body healthy and protect from many diseases.

Some studies have been shown that if you use aloe vera on your skin daily, it increases the glossiness of your skin. Not only that but also remove scars from your face and body rapidly. Aloe vera is very beneficial in the prevention of peri-stomal skin complications (6).

It especially helps to reduce the irritation of burns as well as remove scars in the burn area.

The best Aloe vera juice product is here.

9. Avocado

Avocados are rich in minerals and vitamins including vitamin A, vitamin C, vitamin E, vitamin k. These keep your skin healthy. Avocados are anti-aging (7).

It contains essential nutrients and important phytochemicals. It also contains potassium, magnesium, fiber, sodium, niacin.

Avocado oil is also helpful to keep your skin healthy. It contains 71% monounsaturated fatty acids, 13% polyunsaturated fatty acids and 16% saturated fatty acids.

Include Avocado in your diet chart helps you to keep the skin as well as overall health condition well.

Not only that avocado also helps you to reduce extra body fat and keeps you fit and active all day long in your workplace.


Form the above discussion, we see that if we include the above-mentioned foods in our diet, we can reduce skin related problems. Not only that but also enjoy a healthy skin.

Vitamin C, E, beta carotene, healthy monounsaturated fatty acids, fiber-rich foods are the best foods for hiding repair which may lead you to keep your skin healthy.

A study has shown that dark chocolates exacerbate acne so it would be better to stay away from dark chocolate if you have acne on your face ( 8). These are the best foods for skin repair. These will keep you away from skin problems and increase your skin brightness.

Abhijit Ghosh

Hi, I'm Abhijit Ghosh, an aspiring blogger , have completed master degree as well as nutrition and two years yoga courses. This blog is dedicated for helping people learn about healthy food and yoga to keep fit, active and healthy all the day long .