2 weeks Ago By Mónica Heras
Who doesn’t want healthy skin? But achieving a radiant complexion takes more than just good cosmetics—it requires a balanced diet as well. Luis Alberto Zamora, author of Eating is Easy if You Know How , highlights that our skin, along with our hair and nails , reflects what we eat. "Healthy skin isn’t just the result of a diligent beauty routine; it also depends on the nutrients we provide our body through food.
While creams, oils, and other cosmetics work from the outside in, their effectiveness depends on how deeply they penetrate the skin’s layers," Zamora explains. He emphasises that this is especially crucial if you're in places where sun exposure is more. This is because sunlight not only generates more free radicals through UVA and UVB rays but also accelerates photoaging and dehydrates the skin.
Water, nutrients and antioxidants for healthy skin Maintaining proper hydration is crucial for healthy skin, and nutritionist Luis Alberto Zamora highlights the role of fruits like melon and certain vegetables in achieving this. "While we often think lettuce is high in water content, a 55-gram serving only provides about a fifth of a glass of water. Instead, tomatoes, leafy green vegetables, and even canned white asparagus are excellent options for keeping the skin hydrated ," he explains.
Zamora emphasises the importance of providing the skin with the nutrients it needs to regenerate, particularly vitamins A, E, and the B group. “It’s especially important to increase our intake of vitamin C, which is vital for the proper formation of collagen —a key protein in our skin that helps maintain firmness, elasticity, and hydration.” Citrus fruits like oranges, limes, lemons, and grapefruit are refreshing and rich sources of vitamin C, but red bell peppers stand out as a must-have.
"Red bell peppers are essential for healthy skin, especially when added raw to salads or vegetable smoothies for a cooling effect," Zamora notes. He also recommends kiwis, guava, mango, papaya, and raspberries as nutritious and hydrating snacks perfect for hot summer days. Antioxidant foods Zamora stresses on the importance of supporting the skin’s defence against prolonged sun exposure.
She recommends incorporating antioxidant-rich foods into your diet to help reduce any damaging effects. "These foods can’t replace a good sunscreen but they do complement its action by combating the free radicals generated by sun exposure, which accelerate the ageing process," he explains. For this purpose, Zamora recommends blueberries, which, despite their small size, are packed with antioxidants like flavonoids, anthocyanins, phenols, and vitamin C.
These, combined with vitamin E, offer powerful antioxidant benefits. He also highlights broccoli as an excellent food for the skin, especially when steamed to preserve its nutrients. "Broccoli is rich in lutein and zeaxanthin, antioxidants that not only protect the skin but also support eye health—important since sunlight affects both skin and vision," Zamora notes.
Additionally, grapes, carrots, and green tea—high in catechins—provide antioxidants that help reduce inflammation. This article first appeared on vogue.es Also Read: 5 anti-inflammatory foods to add to your diet, according to a nutritionist Vitamin B12 rich foods are the secret to glowing skin, here's how you can add them to your diet Dark chocolate, wine and other foods could be the secret to longevity, according to social media.
