Skin-friendly foods:

Skin health can be considered a reflection of the general health of the body, as every food is beneficial to the body, is also beneficial for the skin, so enjoying good health inside the body has its effects on the outside as well, including skin health, and among the foods that are beneficial to the health of the skin we mention the following:


The ingested proteins are transformed into building blocks called amino acids, and they are reused to produce other proteins, such as collagen and keratin, which are the two proteins that make up the structure of the skin, and amino acids act as antioxidants to protect skin cells from ultraviolet rays and reduce the damage caused by free radicals that form As a result of several factors, such as digesting certain foods and being exposed to cigarette smoke, examples of proteins that are beneficial for the skin include:


Eggs are one of the few natural sources of vitamin D, and egg yolks are rich in carotenoids such as lutein and zeaxanthin, which are beneficial compounds for healthy skin and eyes.

Sources of healthy fats:

Foods rich in omega-3:

Fatty fish such as salmon, mackerel, and herring are excellent foods for skin health as they are rich sources of omega-3 fatty acids, which are necessary for maintaining healthy skin, as these acids contribute to maintaining the freshness, moisture, and thickness of the skin, and omega-3 deficiency can increase the risk of dehydration. The skin also may reduce the sensitivity of the skin to the sun’s harmful UV rays and inflammation that can cause redness and acne.

Fatty fish is a good source of vitamin E, which is an antioxidant essential for healthy skin, as getting an adequate amount of vitamin E reduces damage from free radicals and inflammation, and fatty fish is a source of high-quality protein necessary to maintain the strength and integrity of the skin.


Avocados are a rich source of healthy fats, which are essential for many vital functions, including skin health, as getting an adequate amount of these fats is necessary to maintain the elasticity and moisture of the skin, and avocados are also a good source of vitamin E, which is an important antioxidant that may Its effectiveness increases when combined with vitamin C.

Flax seeds:

Flaxseeds are small brown seeds that are rich in alpha-linolenic acid, a type of omega-3 fatty acid found in plants, which can help reduce the harmful effects of UV exposure, smoking, and pollution, and can help reduce wrinkles. , And improve dry skin, and from other seeds high in omega-3; Chia seeds, and pumpkin seeds.

Fruits and vegetables:

Cherry and berries:

Cherries and berries of various types, such as blueberries, strawberries, red and black raspberries, are among the highest fruits containing antioxidants associated with reducing the risk of premature skin aging, by reducing the harmful effects of free radicals, which large quantities of which may lead to cell damage and accelerate Skin aging over time.


Oranges are a rich source of vitamin C, which is essential for many skin functions, including wound healing and collagen production, which is the main structural protein that maintains the strength and health of the skin, and vitamin C has antioxidant properties, which helps protect the skin from the appearance of signs of aging. Vitamin C deficiency is currently rare, and its common symptoms include dry skin, roughness, peeling, and an increased risk of bruising easily.


Tomatoes contain lycopene, which is one of the compounds that have strong antioxidant properties, which gives tomatoes their bright red color, and this compound can help protect the skin from the harmful ultraviolet rays of the sun, which is a major cause of wrinkles, and unlike most fruits that are recommended to eat Raw to reduce the loss of its nutrients, tomatoes gain the maximum antioxidant effect when exposed to heat during cooking, and tomatoes are also a rich source of beta-carotene, which the body converts into vitamin A, which plays a major role in the health of the skin.