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You are what you eat. Eating more of these foods in the diet can bring many skin benefits and boost skin health. Your diet plays a direct role in nourishing the skin and maintaining skin health.

1. Fatty fish

Fatty fish like herring, sardine, and salmon are abundant sources of omega-3 fatty acids, which can benefit your skin. Some researchers found that omega-3 fatty acids help reduce the risk of non-melanoma skin cancers. Fatty fish provides vitamin E and omega-3 fatty acids to reduce UV rays damage, and protect the skin from inflammation and harmful free radicals.

2. Walnuts

Walnuts are the richest sources of both omega-3 and omega-6 unsaturated fatty acids that can provide the same skin benefits as fatty fish.

3. Almond

Almonds contain unsaturated fatty acids, vitamin E, and antioxidants that can help promote skin health.

4. Sunflower seeds

Sunflower seeds are rich in protective fatty oils, zinc, and vitamin E, which may help protect skin cells.

5. Flaxseeds

Flaxseeds contain an omega-3 fatty acid called alpha-linolenic acid (ALA) to keep your skin looking youthful and healthy. Some studies also found that flaxseeds may help reduce skin sensitivity, roughness, and scaling. It also helps increase skin moisture and smooth skin.

6. Soybean

Soybeans are rich in compounds called isoflavones that play an essential role in protecting the skin, reducing wrinkles, and enhancing skin elasticity.

7. Avocados

Avocados contain healthy fats and Vitamin E, which support skin health. Avocados also contain compounds like lutein and zeaxanthin, which help to protect the skin from harmful UV rays and visible radiation damage.

8. Olive oil

Olive oil is a healthy choice of cooking oil, which contains monounsaturated fatty acids that are good for the skin. It helps reduce the effects of photoaging on facial skin and protects against dryness and damage from free radicals.

9. Green tea

Green tea is rich in antioxidants called catechins that boost blood flow to the skin. Increased blood flow ensures the skin cells are regularly receiving fresh oxygen and nutrients to maintain skin health. Drinking green tea can enhance better skin elasticity, reduce roughness and scaling, improve skin density, increase skin moisture and protect the skin from harmful UV rays.

10. Dark chocolate

Dark chocolate with high cacao content contains antioxidants and minerals that have an anti-inflammatory effect on the skin.

11. Water

Water benefits the skin in many ways. Water helps your body stay hydrated to protect skin cells from damage caused by environmental factors. Besides, hydration makes it easier for skin cells to absorb nutrients and release toxins.

12. Carotene and beta-carotene

Antioxidants called carotenoids offer you many skin benefits, including protecting the skin from sun damage and free radicals. Vibrant green, yellow, orange, or red vegetables and fruits like bell peppers, carrots, and sweet potatoes are rich sources of carotenoids.


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