The right diet can work wonders on your skin and can help to improve inflammation, prevent breakouts and brighten. Here is a list of all the must-eat items that are good for your body and great for your skin.

Olive Oil

What to slow down ageing? Then add a little of this oil to your diet. About 75 per cent of the fat in olive oil is monounsaturated fatty acids, which strengthens skin’s protective barrier and helps to keep the complexion plump and hydrated. The antioxidant polyphenols in olive oil also help to fight free radical damage.


If you’re going for a beach holiday or tend to stay under the sun for long periods, then these are a must-eat. Tomatoes contain the antioxidant lycopene which helps to improve skin’s natural SPF. An interesting fact: the levels of lycopene are higher in cooked, processed tomatoes. They are also rich in vitamin C and can help to boost collagen production for firmer skin.

Red Grapes

Pop a few of this fruit – seed and all – into your mouth if you have sensitive skin. They contain antioxidants and natural chemicals that are said to be able to soothe inflammatory skin conditions like psoriasis and eczema. A natural antihistamine, they can also help to control the effects of an allergic reaction.



Dark Chocolate

This yummy treat contains antioxidant-rich cocoa flavanols, which help to hydrate and improve circulation for a healthier complexion. Studies have also shown that it can also help to even out skin texture. However, don’t load up too much on this as it can also lead to weight gain.


It’s time to load up on these purple roots when you next order your salad. Rich in potassium, calcium, sodium, magnesium, and vitamins A and E, this helps to improve skin health and healing. It is also said to be able to help detoxify your body.


Don’t underestimate these little swimmers. Rich in the anti-inflammatory DHA, a type of omega-3 fatty acid, this is said to be able to prevent the occurrence of acne and help to keep skin clear.



One of our favourite savoury fruits, it contains high levels of vitamin C and E to boost skin’s moisture levels, reduce inflammation and boost skin vitality. Avocado oil is supposedly also able to improve skin tone and texture.


This is definitely not one of our favourite items to eat, but we have to admit that it’s good for your complexion. It is chock-full of vitamins A, B, C, E, and K to help repair damaged skin and boost skin radiance, while omega 3 fatty acids and calcium help to skin cells healthy and in good condition.

Sweet Potato

If you often get breakouts, then it’s probably time to start roasting some of these yummy root vegetables. It’s a vitamin-rich complex carbohydrate that can help to regulate fluctuating blood sugar levels. This, in turn, can help to combat stress and control cortisone levels, one of the hormones released by the body that can cause pimples.



It’s no wonder Japanese women always look so youthful, with the amount of tofu that they eat. Soy is of the best sources of isoflavone, which can help to prevent collagen from breaking down. This in turn helps skin maintain its firmness and elasticity while delaying the appearance of fine lines and wrinkles.


Good things really do come in small packages when it comes to this little fruit. Just one average kiwi provides more than enough vitamin C that you need in a day. It helps to stimulate collagen production to give you smoother and plumper skin.


Want an even-toned complexion? Then add this to your grocery list. It contains high levels of vitamin B12, which can help to prevent the appearance of both dark spots and white spots.

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