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13 Best Foods for Healthy Skin in Nigeria

by Nectar Beauty 18 May 2024

Nigerian cuisine is just as important as beauty products for glowing skin. Our country’s culinary delights make healthy, bright skin possible with various delicious and nutritious foods. Every meal can nourish and rejuvenate your body, giving you a glowing complexion. This article explores the best foods for healthy skin in Nigeria. From spinach-laden stews to palm oil-infused treats, each food may release your skin's inherent brilliance.

How diet affects your skin health

Nutrition affects how your skin looks, feels, and operates daily. Every bite gives your skin the nourishment it needs to grow. A balanced diet rich in vitamins, minerals, antioxidants, and other nutrients gives your skin the building blocks to stay healthy and radiant. Vitamins A, C, E, and zinc help skin produce collagen, regenerate cells, and fight oxidative damage.

Conversely, a poor diet lacking critical nutrients can cause dryness, dullness, acne, and premature ageing. Processed foods, sugary snacks, and unhealthy fats can cause inflammation, causing redness, swelling, and breakouts.

Eating mindfully and prioritising nutrient-rich foods can support your skin's natural defences and improve its health and beauty. Remember that your skin reflects your inner health, so feed it nutritious, nutrient-dense foods to shine.

6 common skin issues related to diet

Maintaining healthy, glowing skin requires understanding how nutrition affects common skin concerns. Six skin disorders and how diet affects them:

  1. Diet affects hormone levels, inflammation, and oil production, which can cause acne. High-glycemic diets, such as sugary snacks and refined carbohydrates, raise blood sugar and insulin levels, increasing oil production and acne.
  2. Lack of necessary fatty acids can cause flaky skin. Fatty fish, flaxseeds, and walnuts provide omega-3 fatty acids that help keep the skin moist and prevent dryness.
  3. Eczema is typically caused by dairy, eggs, nuts, and wheat. Avoiding trigger foods and eating anti-inflammatory fruits, vegetables, and omega-3-rich foods will help manage eczema symptoms.
  4. Processed meals, sweets, and bad fats cause inflammation and oxidative damage, accelerating ageing. A diet rich in antioxidants from fruits, vegetables, and green tea helps protect your skin from free radical damage and keeps it young.
  5. Alcohol, hot drinks, and spicy foods cause flare-ups. Rosacea symptoms can be managed by avoiding these triggers and eating soothing, anti-inflammatory foods like cucumbers, oats, and green leafy vegetables.
  6. Coffee, tea, and dark chocolate include ingredients that increase skin melanin synthesis resulting in hyperpigmentation. Limiting these items and eating vitamin C-rich foods like citrus fruits and bell peppers will brighten your skin and reduce dark patches.

Read also: Which Is The Best Facial Cleanser In Nigeria?

Why does skin health require a balanced diet?

Skin needs critical nutrients to stay healthy, vibrant, and robust thus, a balanced diet is essential. A balanced diet benefits your skin for various reasons:

  • To operate properly, your skin needs vitamins, minerals, and other nutrients. A balanced diet helps your body absorb nutrients for collagen formation, cell regeneration, and repair.
  • Skin needs water to be hydrated and plump. A balanced diet of fruits, vegetables, and water-dense foods keeps your body hydrated, preventing dryness, flakiness, and dullness.
  • Antioxidants in colourful fruits and vegetables protect skin from UV radiation, pollution, and free radicals. Eating antioxidant-rich foods can boost your skin's defences and reduce ageing.
  • Processed foods, sugary snacks, and unhealthy fats can cause redness, swelling, and acne. Anti-inflammatory foods, including fatty fish, nuts, seeds, and leafy greens, reduce inflammation and improve skin.
  • Hormonal and oil production imbalances can cause acne and other skin disorders. A healthy diet regulates hormones and oil production, clearing pores and decreasing outbreaks.

5 skin health superfoods in Nigeria

Nigeria has many superfoods that nourish your skin from the inside out, giving you a healthy, beautiful complexion. Here are five Nigerian superfoods that improve skin health:

1. Shea butter: Nigerians use shea butter for its moisturising and therapeutic benefits. Shea butter's vitamins A and E and vital fatty acids moisturise, alleviate inflammation, and regenerate cells, leaving skin smooth, supple, and shining.
2. Palm oil: Palm oil is another Nigerian superfood with skin-health advantages. It moisturises and protects the skin from free radical damage with antioxidants, including vitamin E and beta-carotene. Eating palm oil can achieve a healthy, young complexion.

3. Watermelon: Delicious and skin-hydrating watermelon's high water content and vitamin A and C concentration keep skin moisturised, plump, and luminous. Watermelon antioxidants protect skin from sun damage and boost collagen production for firmer, smoother skin.
4. Tiger nuts: Skin-healthy vitamin E and necessary fatty acids are present in tiger nuts. Vitamin E protects the skin from oxidative damage, while vital fatty acids moisturise it. Eating tiger nuts can help you get bright skin.
5. Moringa: The "miracle tree" promotes skin health and has several benefits. Moringa's vitamins A, C, and E, antioxidants, and anti-inflammatory components protect the skin, reduce inflammation, and boost collagen formation for a clearer, younger appearance.

Consuming these superfoods may nourish your skin from the inside out, giving it a healthy, vibrant glow. These nutrient-rich foods, whether in traditional recipes or as snacks, will help you achieve maximum skin health.

8 traditional Nigerian dishes for skin wellness

Traditional Nigerian foods are delicious and full of skin-healthy minerals. Here are eight traditional Nigerian meals that naturally nourish skin:

  1. Egusi soup, made with pulverised melon seeds, vegetables, and protein like fish or chicken, is a nutrient-rich, skin-healthy food. Melon seeds contain vitamins and minerals, while veggies provide antioxidants and fibre for skin rejuvenation and well-being.
  2. Efo riro: This spinach-based stew is rich in skin-healthy vitamins and minerals. Spinach's iron, vitamin A, and vitamin C stimulate collagen formation, skin healing, and a healthy complexion. Served with other veggies and protein, efo riro is a tasty skin booster.
  3. Ofada rice and stew: This native rice is high in fibre and minerals that improve skin health. Ofada rice delivers vitamins A and C and antioxidants for good skin when served with a stew prepared from tomatoes, peppers, and onions and protein like chicken or fish.
  4. Moi moi: This protein-rich steamed bean custard from blended beans helps skin repair and revitalise. Beans are rich in protein, vitamins, and minerals, including zinc, which is good for the skin. Moi Moi makes a healthy snack or side dish.
  5. Boli (grilled plantain): The Nigerian street snack boli has many skin advantages. Plantains contain vitamins A and C, which improve skin suppleness and glow. Grilling brings out their sweetness and makes it a healthy snack.
  6. Pepper soup, cooked with a variety of meats or fish and spices, is soothing and good for the skin. Its components, such as ginger, garlic, and onions, are antioxidants and anti-inflammatory, improving skin and immunity.
  7. Okro, also known as ladyfingers, is a slimy vegetable commonly used in Nigerian cuisine to make soups and stews. The soup's vitamins, minerals, and antioxidants improve skin health. Krono's mucilage soothes and hydrates skin, while its vitamins and minerals nourish and protect it.
  8. Gbegiri soup: Protein, vitamins, and minerals are in this traditional Nigerian soup made from blended beans. Beans provide zinc, iron, and vitamin B, vital for skin health. Gbegiri soup, along with ewedu or amala, is a healthy skin food.

These traditional Nigerian foods may replenish your skin with the necessary minerals, giving it a healthy, beautiful glow. These dishes enhance skin wellness with flavour and nutrition, whether eaten as a meal or snack.

7 tips for eating skin-boosting foods

For a healthy, bright complexion, eat skin-boosting foods regularly. These eight tips will help you incorporate these items into your diet:

  1. Include skin-boosting fruits, veggies, nuts, seeds, and whole grains in your weekly meal plan. Planning helps you receive the skin nourishment you need.
  2. If you don't consume much fruit and veggies, add one or two daily portions. Gradually increase until you reach the daily recommendation.
  3. Get creative in the kitchen and explore new skin-boosting meals. Eat colourful fruits, vegetables, lean proteins, and healthy fats to improve skin health.
  4. Choose skin-boosting snacks like fresh fruit, nuts, seeds, yoghurt, or hummus with veggie sticks over processed munchies. These snacks support skin health and satisfy hunger between meals.
  5. Smoothies are a tasty way to get multiple skin-boosting nutrients. Blend fruits, leafy greens, nuts, seeds, and water or coconut water for a healthy snack.
  6. When feasible, eat chia seeds, flaxseeds, berries, avocados, and leafy greens. These skin-friendly foods are rich in vitamins, minerals, antioxidants, and healthy fats.
  7. Hydration is crucial for skin health. Drinking water throughout the day keeps skin moisturised and plump. To drink more water, eat watermelon, cucumber, and oranges.


Healthy, beautiful skin requires nutrient-rich diets. You may nourish your skin from the inside out by eating fruits, vegetables, nuts, seeds, and entire grains. At Nectar Beauty Hub, we value holistic skincare with nourishing ingredients and effective products. We provide many skincare products to enhance natural attractiveness and support skin wellness. Our affordable skin glow products in Nigeria include moisturisers, serums, cleansers, and masks made with high-quality ingredients to help you get the radiant complexion you deserve.

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