Eating good and nutritious foods not only enhance our immune system, it also helps to make the skin and body look radiant and healthy. While it is good to use beauty products, they cannot be a substitute for eating a balanced healthy diet. Some good foods are known to help clear acne and pimples, while some others bring out that perfect glow and shine in your skin that you have always desired. Check out our list of foods to eat every day for perfect skin.

1) Red bell peppers


Red bell peppers are a tasty vegetable that can be enjoyed either cooked or raw. One red bell pepper contains more than 100% of your daily vitamin C needs. It also contains significant amounts of dietary fibre and vitamin B6. Moreover, it is rich in carotenoids that can help prevent wrinkles and increase blood circulation to your skin, helping it look more youthful. Due to their carotenoids, red bell peppers are also great to fight acne.

A red bell pepper is a perfect, low calorie snack that contains about 30 calories and has a really satisfying crunchy bite. Slices of red bell peppers can be stored in the fridge and used anytime they are needed, e.g. for jollof rice, stews, moinmoin etc. The fibre that a bell pepper contains will help you to feel full longer with very little calories. In addition, you will have a flawless skin!

 2) Tomatoes


Tomatoes containlycopene, the phytochemical that makes tomatoes red;it helps eliminate skin-aging free radicals caused by ultraviolet rays. Your body gains the most sun-shielding nutrients when the vegetable is heated. Just a half-cup of cooked tomatoes or pasta sauce has 16 milligrams of lycopene; along with ample sunscreen, that daily dose should help keep you out of the red. A suitable switch for tomatoes is watermelon.

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3) Dark chocolate


Dark chocolate is rich in antioxidants, fatty acids and flavanols that promote glowing skin. The antioxidants in dark chocolate will help reduce roughness in your skin and protect it against sun damage. Moreover, cocoa relaxes arteries, increasing blood circulation that leads to healthier skin.

In a study published in The Journal of Nutrition, it was discovered that women who drank cocoa fortified with 326 milligrams of flavonolshad better skin texture and stronger resistance to UV rays than those who drank cocoa containing just a small amount of the antioxidant. You need just a few ounces a day.

You can buy cocoa powder or raw cocoa for less fat. If you like dark chocolate, eat your ounce of dark chocolate every day and make sure you choose at least 80% cocoa content in order to avoid milk and added sugars found in a traditional chocolate bar.

4) Fish


Salmon is an excellent food to fight stress, anxiety, and depression. Salmon also provides most of your daily vitamin D needs. Vitamin D is responsible for keeping your heart, bones, colon and brain healthy. It also helps prevent colon cancer, anxiety, depression, heart disease and bone disease.

Salmon is also rich in omega-3 fatty acids that are excellent for fighting inflammation, wrinkles and acne. Its high omega-3 content also helps hydrate your skin from the inside out. Moreover, eating salmon keeps your scalp hydrated and promotes strong, healthy hair.

Indeed, fish generally are a high source of omega-3 fatty acids, which are those unsaturated fats that are very heart-friendly. Experts recommend the consumption of fatty fish such as mackerel (Titus), herring (Shawa) and, to a lesser extent, tuna (Kote), alongside other sea foods that also contain small amounts of omega-3 fatty acids.

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Tuna (kote) in particular contains selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). Three ounces, or half a can per day, can help. Tinned tuna is readily available in grocery stores and supermarkets.

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