Site icon RubMD

7 Best Foods and Drinks to Get Smooth Skin

7 Best Foods and Drinks to Get Smooth Skin

7 Best Foods and Drinks to Get Smooth Skin

Many people seek smooth and healthy skin since it can give the skin a youthful, healthy and radiant appearance. Although genetics play a big part in the appearance and texture of one’s skin, a variety of lifestyle variables can also have an affect.

Impact of Sun Exposure on Skin

Sun exposure is a significant lifestyle factor that can affect the smoothness of the skin. Excessive exposure to the sun’s harmful UV rays can result in roughness, dryness, and wrinkles. Prolonged sun exposure can also cause skin cancer, which is why it’s crucial to take precautions when spending time outdoors. To prevent sun damage to your skin, it is essential to wear sunscreen and protective clothing and limit your time spent in the sun.

Importance of Sunscreen

When selecting a sunscreen, choose one that offers broad-spectrum protection against both UVA and UVB rays. Physical sunscreens contain ingredients like zinc oxide or titanium dioxide that sit on top of the skin and reflect UV rays, while chemical sunscreens absorb UV rays before they can damage the skin. Aim for an SPF of at least 30 for daily use and higher for extended outdoor activities. Apply sunscreen generously (about 1 ounce for the entire body) and reapply every 2 hours or after swimming or sweating.

Foods That Promote Smooth and Healthy Skin

Importance of a Healthy Diet for Promoting Healthy Skin

Aside from skincare products, what we eat is just as essential as what we put on our skin. A nutritious and antioxidant-rich diet helps promote good skin from the inside out. A well-balanced and diverse diet can supply the body with the nutrients it requires to stimulate cell development and repair, which is essential for keeping good skin.

Skincare Routine

A consistent skincare routine is crucial for maintaining healthy, smooth skin. Start by cleansing your face twice daily to remove dirt, oil, and makeup. Exfoliate once or twice a week to remove dead skin cells and unclog pores. Follow up with a moisturizer suited for your skin type to keep your skin hydrated and supple. For extra nourishment, consider incorporating a serum or facial oil targeted to your skin concerns, such as reducing fine lines or brightening the complexion. Remember to choose products that are gentle and non-irritating, especially if you have sensitive skin.


Aim to drink at least 8 glasses (64 ounces) of water per day to keep your body and skin well-hydrated. In addition to water, you can also stay hydrated by consuming other fluids like herbal teas and coconut water, which offer additional skin-loving benefits. Herbal teas like chamomile and green tea contain antioxidants that can help protect the skin from damage, while coconut water is rich in electrolytes and can help improve skin elasticity.

Sleep and Stress Management

Getting enough quality sleep and managing stress levels are crucial for maintaining healthy skin. Lack of sleep can lead to dull, tired-looking skin, while high-stress levels can cause breakouts and premature aging. This can include taking a warm bath, reading a book, or practicing relaxation techniques like deep breathing or meditation. Regular exercise can also help reduce stress and promote better sleep, which in turn contributes to healthier skin.

Skincare Supplements

In addition to a healthy diet and skincare routine, certain supplements can also help promote smooth and healthy skin. Biotin, a B vitamin, can help strengthen hair and nails and improve skin texture. Vitamins C and E are powerful antioxidants that can help protect the skin from damage caused by free radicals. When considering supplements, always consult with a healthcare professional to determine the appropriate dosage for your individual needs.

Foods to Avoid

While certain foods can promote healthy skin, others can have a negative impact. Processed foods, refined sugars, and dairy products can all contribute to inflammation in the body, which can lead to acne, premature aging, and other skin issues. Instead of these problematic foods, opt for whole, unprocessed options like fruits, vegetables, whole grains, and lean proteins. These nutrient-dense foods can help support healthy skin from the inside out.

Lifestyle Habits

In addition to diet and skincare, certain lifestyle habits can also impact skin health. Smoking and excessive alcohol consumption can both contribute to premature aging and dullness. Smoking decreases blood flow to the skin, which can lead to wrinkles and sagging, while alcohol can dehydrate the skin and cause inflammation. If you smoke, consider quitting or seeking resources to help you quit. If you consume alcohol, do so in moderation, and be sure to stay hydrated by drinking plenty of water.

Skin-Friendly Recipes

Incorporating skin-friendly foods into your diet can be delicious and easy. Try a simple salad with spinach, berries, avocado, and a sprinkle of nuts or seeds for a nutrient-packed meal that supports healthy skin. For a skin-loving smoothie, blend frozen berries, spinach, almond milk, and a scoop of collagen powder. Experiment with different recipes and ingredients to find what works best for you and your skin.

Final Lines

Maintaining smooth and healthy skin requires a combination of healthy lifestyle choices and a balanced diet. While genetics play a significant role in skin health, there are many things we can do to promote healthy skin. Sun protection is crucial, and limiting sun exposure can help prevent damage to the skin. Eating a diet rich in nutrients and antioxidants can also help promote healthy skin. Specific foods like fatty fish, avocados, sweet potatoes, nuts and seeds, leafy greens, and berries can provide the necessary nutrients to promote skin health. Remember to stay hydrated by drinking plenty of water throughout the day and maintain a balanced and varied diet for overall health and well-being. By incorporating these lifestyle changes and foods into your daily routine, you can help achieve the smooth, healthy, and glowing skin you desire.


Journal: International Journal of Dermatology, Wiley, 2020 

DOI: 10.1111/ijd.15195

Journal: Journal of Dermatological Science, Elsevier, 2010 

DOI: 10.1016/j.jdermsci.2010.01.011

Journal: Nutrition Reviews, Oxford University Press, 2019 

DOI: 10.1093/nutrient/nuy020

Journal: Dermato-Endocrinology, Taylor & Francis, 2012 

DOI: 10.4161/derm.22876

Journal: Comprehensive Reviews in Food Science and Food Safety, Wiley, 2010 

DOI: 10.1111/j.1541-4337.2009.00105.x

Exit mobile version