To have a healthy skin, knowing what to eat and what to avoid is essential. Studies show that proper nutrition, to a large extent, guarantees one a healthy, youthful complexion and also helps in cleansing the body of dangerous substances.

According to Dr Francis Kazungu, a general practitioner in Kigali, the cells of the skin always need constant replacement and for this reason it requires regular supply of nutrients to enable the skin produce new cells for its good functioning.

"A good diet plays a vital role when it comes to the nourishment of the skin as well as other parts such as nails and hair. Fruits and vegetables are important since they contain beta-carotene that is converted into vitamin A, which prevents cell damage and premature aging,” noted Kazungu.

Kazungu further points out that vitamin C is essential as it aids in the production of collagen, a protein that forms that basic structure of the skin. Collagen also helps in tightening of the skin. 

A recent research by Mayo Clinic shows that a diet rich in vitamin C and low in unhealthy fats, processed or refined carbohydrates, promotes youthful looking skin.

The study goes further to explain that antioxidant-rich foods have a protective effect on the skin, and that taking in food for a healthy skin also promotes good health overall.

Rene Tabaro, a dietician and a nutritionist at King Faisal Hospital, says the skin is also referred to as the third kidney as it’s normally involved in the purifying process of the body.

"For instance, there are some toxins that are found within the blood which are removed through the skin. In this case, a diet rich in proteins, essential fatty acids, vitamins A and C, irons and zinc are essential for eliminating wastes from the body, thus boosting a healthy and smoother skin,” he says.

Tabaro explains that sometimes the skin may become dry due to aging, harsh chemical substances and excess fat insulation, making it to get cracked and rough.

"In such situations, one should opt for foods such as beans, carrots, peanut and cucumber, which boost moisture of the skin,” he says.

Rose Kayitesi, a nurse at King Faisal Hospital, says that other than a healthy diet, to get a good skin one should go slow on any external applications or cosmetic treatment.

"A diet rich in vitamin E, soya, whole grains, fruits and vegetables reduces acne infection. Also, foods such as sugar, chocolate, too much salt and saturated fats should be kept at bay in order to prevent such infections,” cautions Kayitesi.

According to a recent research by University of St Andrews in the UK, eating more fruits and vegetables can contribute to a glowing skin within a matter of weeks.

In addition, Kayitesi points out that fiber-rich foods like whole bread reduces chances of one developing skin diseases such as cellulitis because fiber retains and removes toxic substances in the intestines, boosting a glowing skin.

She, however, warns against excessive consumption of eggs, milk, alcoholic beverages, heavily spiced foods and meat as they cause allergy to the skin, depending on one’s skin.

Tabaro also warns against smoking as it contributes to fast aging of the skin.

"Smoking contributes to wrinkling. Smoking may also deprive the skin of oxygen and nutrients which are essential to skin health,” he cautions.

In addition, Tabaro advises that one should always use warm water in bathing as it help in removing oils from the skin which boosts its glowing. 

"Strong soaps and detergents should be avoided at any cost as they can damage the skin; instead one should opt for mild cleansers,” he says.