Nutrition for Radiant Skin: Foods & Habits for Healthy Complexion

Key Dietary Factors

• Water: Hydrates skin, maintains plumpness.
• Fruits/Vegetables: Vitamins, minerals, antioxidants protect against damage.
  • Citrus (vitamin C → collagen)
  • Berries (antioxidants)
  • Green leafy (vitamins A, C, K)
  • Tomatoes (lycopene → UV protection)
• Whole grains: Fiber regulates digestion, prevents acne-linked constipation.
• Lean protein: Fish, chicken, beans build/repair skin cells, maintain firmness.
• Healthy fats: Olive oil, avocado, nuts hydrate and protect from free radicals.
• Green tea: Antioxidants + EGCG reduce inflammation.

Avoid

• Sugary drinks (weight gain, inflammation → skin issues)
• Processed foods (unhealthy fats, sugar, salt)

Lifestyle

• Adequate sleep (reduces cortisol, prevents acne/wrinkles/dark circles)
• Stress management (exercise, yoga, meditation lowers cortisol)