Nutrition Made Simple


October 11 2021



Nutrition plays a significant role in defining our overall health. The deficiency of various nutrients in our diet can affect our body in many ways. An unhealthy diet not only leads to weight gain but also tends to damage our vital organs like the heart and liver. Also, an unbalanced diet slows metabolism. 

Our diet affects yet another important organ of our body- the skin. With time, scientists have explored much about diet and body. Now it's clear that what we eat affects our health and the aging of our skin significantly. In this article, we will look at some of the best foods to keep our skin healthy and younger-looking.

Fatty fish

Salmon, mackerel, and herring are rich sources of omega 3 fatty acids. Omega 3 fatty acids play a significant role in maintaining our skin health. And hence these fatty fishes are excellent foods for our skin. 

What purpose omega 3 fatty acids serve in our skin? Omega 3 fatty acids keep our skin thin, supple, and moisturized. The deficiency of omega 3 fatty acids can cause dry skin. Moreover, omega 3 fats make your skin less sensitive to UV rays. Redness and acne which we commonly observe on our skin is the result of underlying inflammation. Omega 3 fats in fishes reduce inflammation as well.

Fatty fish is a rich source of vitamin E. Vitamin E being an antioxidant protects the skin from free radicals and inflammation. Fatty fishes are a rich source of protein and hence maintain the strength of our skin. 

Lastly, fatty fish provides zinc that helps in the production of new cells, prevents inflammation, and maintains our overall skin health.


Avocados are rich in healthy fats. Also, they are a rich source of vitamin C and vitamin E. The fats found in avocados maintain the health of our skin. They contain compounds that protect skin from UV damage. UV damage results in wrinkles and other signs of aging. 

The study has found that fats found in avocados are associated with more supple and springy skin. Since most Americans don't get vitamin E from their diet, they may consider taking avocados. Besides vitamin E, avocados contain vitamin C as well. Vitamin C and vitamin E work synergistically and give far better results. 

Nowadays it's quite common to see vitamin c deficiency. Vitamin c deficiency results in dry, scaly, and rough skin that tends to bruise easily. Vitamin C is needed to create collagen which further makes our skin strong and healthy.


Walnuts are an excellent food for healthy skin. This is because they have numerous benefits. Walnuts are richer than most of the other nuts in both omega 3 and omega 6 fatty acids. Essential fatty acids are the fatty acids that our body needs but can't prepare. And hence we need to take them from outside. Walnuts are a good source of such essential fatty acids.

Too much omega 6 fats can result in inflammation, unlike omega 3 fats which reduces inflammation. Walnuts contain a good ratio of these fatty acids. Walnuts also contain zinc that is necessary for proper wound healing and combating various infections. 

Sunflower seeds

Nuts and seeds are considered a good source of skin-boosting nutrients. Sunflower seeds are the best source of nutrients including vitamin E. Also, it contains selenium, zinc, and protein. 

Sweet potatoes

Sweet potatoes just like carrots and spinach are a rich source of vitamin A. Beta carotene acts as a natural sunblock and hence keeps your skin healthy. When you consume it, it gets incorporated into your skin and protects your skin from sun exposure. This prevents cell death, dry and wrinkled skin, and sunburn.

Red or Yellow bell pepper

Just like sweet potatoes, bell peppers are another rich source of beta carotene. Our body converts this beta carotene into vitamin A and hence beta carotene plays a significant role in the maintenance of our health. Bell pepper is a rich source of vitamin C as well. Vitamin C makes your skin stronger and firmer by creating collagen protein. 

Study shows that women who eat plenty of vitamin C have less risk of wrinkled and dry skin. 


Broccoli is full of vitamins and minerals including zinc, vitamin A and vitamin C. Besides, it also contains lutein. Lutein is a carotenoid that protects your skin from oxidative damage and hence prevents dry and wrinkled skin.

Broccoli florets also contain yet another special compound called sulforaphane. Sulforaphane provides anti-cancer benefits including protection against skin cancer. Also, it is believed that sulforaphane helps in maintaining the collagen level in our skin. 


Tomatoes contain vitamin C and major carotenoids including lycopene. Lycopene, lutein, and beta carotene protect our skin from sun damage They also prevent wrinkles. Being rich in carotenoids, tomatoes are considered good food for healthy skin. 

Since fats increase the absorption of carotenoids, you may consider pairing tomatoes with cheese or olive oil. 

Dark chocolate

Here is another reason to eat more chocolates. Cocoa has phenomenal effects on your skin. Study shows that consumption of cocoa powder each day can make the skin more thick and hydrated. Also, it makes the skin less rough and scaly, less sensitive to sunburn, and improves the flow of blood. 

Make sure to choose dark chocolate with a minimum of 70% cocoa to maximize benefits and keep sugar to a minimum.

Green tea

Green tea protects your skin from damage and aging. There is a compound called catechins present in green tea that improves your skin health in many ways. Green tea protects your skin from sun damage just like other antioxidants containing foods. Green tea improves the moisture, thickness, and elasticity of the skin. 

Check out Alvizia Garcinia cambogia HCA with green tea, green coffee, and black pepper. 

Undoubtedly, green tea is good for your health. You should avoid drinking your tea with milk. This reduces the effect of green tea's antioxidants. 

This article is the sole opinion of the author and Alvizia Healthcare holds no responsibility for the content. *

Tagged: Capsules, Fish-Oil, Men-Health, Softgels, Women-Health


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