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To have beautiful skin, you need a healthy diet, providing enough nutrients to help your skin stay healthy from the inside. Here are some important principles:

1. Supplement foods rich in collagen

Collagen helps the skin to be smoother and more elastic. You can supplement:

Bone broth, fish skin, beef tendons, pig’s feet

Foods rich in vitamin C (oranges, lemons, strawberries) to support collagen production

Eggs, salmon, soybeans

2. Drink enough water

2 – 3 liters of water per day helps the skin to be plump, limit dryness.

Drink warm water, fruit juice, green tea instead of carbonated soft drinks.

3. Eat lots of green vegetables and fruits

Provide vitamins A, C, E, antioxidants to help brighten and healthy skin.

Vegetables to eat: spinach, broccoli, carrots.

Fruits good for the skin: oranges, grapefruit, strawberries, blueberries, bananas.

4. Healthy fats

Omega-3 helps smooth skin: salmon, mackerel, chia seeds, walnuts.
Olive oil, coconut oil helps skin retain moisture better.

5. Limit sugar and fast food

Sugar causes skin to age quickly, making it prone to acne.

Fried foods with lots of oil make skin dull and lose elasticity.

6. Drink green tea or detox water

Green tea contains antioxidants that help reduce inflammation and prevent aging.
Detox water from lemon and cucumber helps purify the body.

7. Supplement probiotics

Eat yogurt, kimchi, and pickles to improve the digestive system, helping skin to have less acne.

8. Do not drink too much alcohol, beer, or coffee

Alcohol dehydrates the skin, making it prone to aging.

Coffee should be consumed in moderation because it can cause dry skin.

A diet combined with enough sleep and regular exercise will help you have naturally beautiful skin. Do you have any specific menu suggestions? 😊

The above information is compiled from many scientific sources and nutrition experts, including:

Medical & nutrition websites:
Healthline (healthline.com)
WebMD (webmd.com)
Medical News Today (medicalnewstoday.com)

Medical & research organizations:
American Academy of Dermatology (aad.org)
Vietnam National Institute of Nutrition (viendinhduong.vn)
World Health Organization (WHO – who.int)

Scientific studies & specialized journals:
American Journal of Clinical Nutrition
Collagen & skin aging research published in Journal of Cosmetic Dermatology