Eat these 12 things in 2022 for healthy skin

We all hope and desire healthy skin – even skin free from pimples, rashes and wrinkles. Healthier skin gives us a feeling of confidence. However, due to some factors like pollution, unhealthy lifestyle, and sun damage, we have all realized that we need to work to achieve our skin care goals. In addition to following a good skin care routine, the diet we are on has a huge impact on our skin. Here is a list of 12 foods you can include in your diet to achieve healthy skin in the New Year, courtesy of Pavitra K, Chief Food Technology Scientist, True Elements.


Eggs contain certain nutrients that can make the skin happier and healthier. They contain protein, multivitamins and lutein. White multivitamins and lutein help skin stay hydrated, protein helps repair skin tissue. Thus, eating eggs can provide holistic nourishment to the skin. Eggs can be eaten in different ways: egg salad, omelet, boiled, scrambled, etc. Also remember to use egg yolks in the diet as they contain fatty acids that can hydrate the skin and glow that we all desire.

Dark chocolate

A tasty treat with incredible benefits for the skin. What else do we need? Dark chocolate contains minerals like copper, zinc, and iron that help remove dead skin cells. Consuming dark chocolate helps reduce sun damage and can give the skin a smooth texture.


The fruit is a rich source of vitamin C and vitamin E which helps in achieving the goal of healthy skin. The vitamins and fats found in avocado help repair the skin and treat conditions such as acne and eczema. It can also help reduce wrinkles and make the skin more even.


Nuts are loaded with vitamin B which can help reduce wrinkles and give the skin an even tone.


Need protection against dark spots? Add almonds to your diet as they are rich in vitamin E which provides needed hydration for the skin and allows the skin to breathe.

Cashew nut

Packed with vitamin E, selenium, and zinc, cashews can be a great way to achieve healthier, happier skin. Selenium and Vitamin E help reduce inflammation, and Zinc helps replenish damaged areas of skin.


The antioxidants in pistachios help reduce acne. They control the oily texture of the skin and help the skin to be more even.

chia seeds

Lack of chia seeds in a diet can lead to dry skin and this could hamper the goal of getting even skin. Chia seeds contain omega-3s which can help nourish the skin it needs. You can add chia seeds to your smoothies and let them do wonders for your skin.


Chickpeas are rich in magnesium and this property helps to achieve smooth skin texture by reducing wrinkles. The zinc present in chickpeas also helps in removing acne scars.


Tomatoes contain an antioxidant called lycopene which can reduce the aging process of the skin and provide protection against sun damage. Tomatoes can be added to the diet in the form of salad, sauce, sandwiches, etc.


Kiwifruit induces the circulation of oxygen and thus helps reduce dark circles. It contains potassium which helps the skin to dry out and makes the skin healthier.

Green tea

Green tea contains anti-inflammatory and antioxidant rich properties that can provide much needed protection to the skin. Green tea helps the skin by controlling pimples and acne. Drinking green tea can help reduce fine lines and wrinkles and thus give the skin a smooth texture.

Add a mixture of the listed ingredients to your diet and keep your skin healthy and happy. Also, have lots and lots of water to make sure your skin stays hydrated.

Recipe tip

To easily include all of these ingredients in your diet, you can prepare a salad with tomatoes, avocados, chia seeds, hard-boiled eggs, and lettuce. Sprinkle them with salt and pepper. You can add a dash of lemon and voila!

For a healthy snack add pistachios, cashews, almonds, walnuts and of course, our favorite dark chocolate in a bowl and you can snack on them while pairing them with green tea to feel good about yourself. .

For our only survivor – Kiwi – well eat it as is or toss it in your fruit bowl if you are looking for more flavor!

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