Food plays an important role in keeping your skin smooth and healthy. Good nutritious foods help in building and maintaining healthy skin. Every woman wants glowing, radiant and healthy skin and for that, you have to follow a nutritious diet first. Foods that you consume gets digested and broken into minerals, vitamins, and amino acids, which is used by your body to build healthy skin.

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So here are 13 diet tips for healthy skin.

Avoid sugar as much as possible. Sugar which increases your insulin level can lead to wrinkles, acnes and rashes. You can replace sugary foods with foods rich in nutrients like vegetables, fruits, which are rich in omega-3. You can use products such as sugar-free which are not harmful to your skin or health.

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Include foods rich in vitamin C like strawberries, broccoli, citrus fruits, red peppers, in your diet. Vitamin C helps in the formation of collagen, which is the support structure of our skin. If your support structure is strong your skin will be smooth, firm and wrinkle free. Moreover, in strawberries, ellagic acid is found, which prevents the skin from sagging. Try to include foods rich in vitamin C at least twice in your diet each day.

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Include foods rich in Vitamin E like sunflower seeds and almonds in your diet. Vitamin E acts as an important antioxidant for your skin. It protects your skin from UV rays. Moreover, it makes your membranes strong, and strong membranes in return hold water thus keeping your skin hydrated.

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Include dark red and leafy green veggies in your diet. These types of veggies protect and repair your skin from the harmful rays or the sun and enable you to have a fresh complexion. Include vegetables in your breakfast, lunch and dinner.

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Put fresh avocados in your salads as toppings or put avocados in your smoothies. Avocados provide your skin with phytonutrients and healthy fats, thus rejuvenating your skin. If you don’t like eating salads or drinking green juices, then you should drink liquid chlorophyll which oxygenates your skin, keeping the skin healthy. Eat at least one avocado daily.

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Include dark chocolate in your diet. You can eat some pieces of dark chocolate or drink a half cup of cocoa made with dark chocolate every day.  Dark chocolate rejuvenates your complexion and keeps your skin soft and hydrated. But don’t eat extra chocolates.

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Cook your foods by using extra virgin olive oil. Olive oil contains essential fatty acids which protect your skin from getting damaged from UV rays and also keeps your skin moisturised. Try to cook your foods by using olive oil. You can even put olive oil in your salad to make it extra healthy.

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Include whole grain foods like brown bread, pasta, and cereal in your diet. These foods are rich in antioxidants which purify your skin and rejuvenates your complexion.

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Include foods rich in omega-3 fatty acids like walnuts, eggs, fish, in your diet. These fatty acids protect your skin from inflammation caused by stress and the sun. They keep your skin supple and moist and makes your skin look younger.

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Include foods rich in iron, zinc and minerals, like lean meat, oysters, pork, poultry, and fortified cereal in your diet. Zinc prevents your skin from looking dull and Iron enables red blood cells to carry oxygen to your skin thus helping your skin to retain its glow. You can include on serving of meat or pork or one serving or cereal in your daily diet.

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Drinking red wine even helps in having healthy and clear skin. You can even add one glass of red wine to your daily diet. Red wine is rich in polyphenols, which are antioxidants that fight with the skin-damaging free radicals.

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Use turmeric in your foods while cooking, as the spice makes your skin glow and look healthy and fresh.

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Drink plenty of water every day. Water prevents your skin from looking dry and parched and keeps your skin dewy. Drink at least 6 glasses of water daily.

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Ladies having nice and healthy skin makes you look smart and even boosts your confidence. If you eat healthy automatically your skin will look healthy. So follow all the above tips to have healthy and glowing skin.