Face Friendly Foods and what Elements of them help Skin

Getting good skin is really not that difficult.  All you need to do is pay a little attention to what you eat and make the necessary adjustments.

Vitamin A

This vitamin promotes skin cell renewal and prevents acne.  This vitamin can be found in lettuce, spinach, carrots and orange and yellow peppers.

Vitamin B

Your whole skin, not just your face, will benefit from the vitamin B complex.  Foods high in this vitamin are whole grains, potatoes, prunes, bananas, meat and nuts.

Vitamin C

Foods high in Vitamin C include: oranges, kiwi, strawberries, cherries, grapes and green vegetables.  In addition to being packed with vitamins these fruits and veggies are high in antioxidants.

Vitamin E

Skin needs protection from the sun.  Vitamin E does that and can be found in avocados, pears, sweet potatoes, broccoli, spinach, almonds, kiwi, tomatoes and sunflower seeds.  In addition, Vitamin E is also an antioxidant.


To achieve a clear and smooth complexion, you’re gonna need zinc.  Zinc repairs and renews skin.  This mineral can be found in liver, pork, sardines, oysters and kidney beans.

Omega 3

You undoubtedly heard of fatty acids.  These are the fats that are good for you and fight inflammation.  You find them in nuts, especially almonds and fish.


Biotin can mainly be found in peanuts and hazelnuts, but also in egg yolks, sesame seeds and peanut butter.  They are responsible for shiny hair and strong nails.


Your skin needs selenium to protect it from sun damage.  Selenium can be found in wheat, rice, tuna, walnuts and cashews.

Foods to avoid are:

Saturated fats, fried chicken, hamburgers, fries, potato chips.  In short, anything fried.  In addition you might want to limit your intake of sugar and white flour.


An important element in skin care is what your drink.  Beneficial to your skin is water, green tea and Rooibos tea.  Both teas are high in antioxidants.  Liquids to avoid are any type of alcohol. 

You can also use fruit and veggies to give your skin a treat from the outside.  Dry skin will benefit from a mask mixture of avocado, banana and some honey.  Oily skin will appreciate a mixture of cornmeal and water.  Both should be washed off after twenty minutes with a facial cleanser, followed by a little toner and moisturizer or night cream.

Alternatively you can try extra virgin olive oil.  This oil is not only good for your skin, but for your nails, cuticles and hair.  A good wash will be in order in the morning.