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Foods to Include and Exclude for the Healthy Skin

1st November 2021
"It is very important for your skin to stay in a good condition."

It is very important for your skin to stay in a good condition. You're shedding skin cells throughout the day, so it's important to keep your skin glowing and in good condition. Here is the list of the foods you should include and also a list of the foods you should exclude from your diet:

Foods to Include:

Leafy Greens – Dark leafy greens like collards, spinach, and kale contain numerous antioxidants, including carotenoids, lutein, and zeaxanthin.

Leafy greens

Green Tea – Both green and white tea is rich in polyphenols that fight inflammation.

Green Tea

In fact, green tea contains roughly 30% polyphenols by weight and also includes a type of natural antioxidant called catechism which prevents cell damage and reduces inflammation.

Orange/Yellow Foods – Foods that are orange or yellow in color like carrots, mangoes, sweet potatoes, and apricots contain carotenoids which offer antioxidant, anti-inflammatory and immune-boosting benefits.

Orange foods

Sunflower Seeds – Loaded with vitamin E, sunflower seeds help protect your skin against free radicals and other damaging agents like the sun’s UV rays.

Sunflower seeds

This nutrient helps keep the top layer of skin cells healthy and strong to form a protective barrier.

There are many other foods like Lean Meats, Greek Yogurt, Strawberries, Citrus Fruits, Pumpkin seeds, Walnuts, Chia seeds, Tuna, etc.  

Foods to exclude:

Street foods
Street Foods are very harmful to your health as well as your skin. They slow down blood circulation and clog the skin pores, which damages skin health.

Street Foods


Drinking more than two cups of coffee a day makes your skin dull. Caffeine can damage the skin and makes it thin, which contributes to premature aging.




Sugar affects your health as well as your skin. Excessive consumption of sweet things can cause acne on the skin and it can also take away your natural glow.

Alcohol is known as a diuretic, which causes dehydration in our skin and makes it dry and rough. It can also cause premature aging of the skin.


There are other foods to avoid like, Soda and dairy Products.

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Compiled by : Ankita Acharya Ankita Acharya