We all want glowing, healthy skin, right? But the truth is that sometimes it is not just about what you put on your face. What you eat plays a major role, too. Yes, the foods on your plate can either work for your skin or against it.
Nigerian experts have long emphasised the link between diet and skin health. Dr. Grace Okudo, President of the Nigerian Association of Dermatologists, says that good nutrition, combined with regular exercise, is key to managing healthy skin. Nutritionist Elizabeth Yakubu adds that local, nutrient-packed ingredients like leafy greens, nuts, seeds, and fatty fish are excellent for supporting a natural glow.
Here are some Nigerian favourites that can help your skin look amazing:
Leafy greens (Ewedu, Ugu, Bitter leaf)
These traditional leaves are rich in vitamins A, C, and K, all essential for healthy skin. They help reduce inflammation, repair skin tissues, and protect against oxidative stress. Adding them to soups or stews can nourish your skin from the inside out.
Pumpkin seeds (Egusi seeds)
You might not know this, but your egusi soup is filled with zinc and vitamin E these seeds help regulate oil production and improve skin elasticity. They are also packed with antioxidants, which help combat early signs of aging. Sprinkle them into soups or eat roasted for a crunchy, skin-friendly snack.
Fruits (Pawpaw, Orange, Guava, Mango)
Vitamin C-rich fruits are not just sweet and tasty, but they also support collagen production, helping skin stay firm and youthful. Nigerian fruits are easy to incorporate into your daily diet, either fresh as snacks or blended into smoothies.
Nuts (Cashews, Groundnuts, Almonds)
These yummy snacks are packed with omega-3 fatty acids and magnesium, which help reduce stress-related skin flare-ups and keep your skin hydrated and smooth. Eating a handful of nuts daily can be a simple but effective skincare boost. While they are rich in nutrients that can benefit the skin, they may also trigger breakouts in some people. Opt for unsalted, lightly roasted varieties and monitor how our skin reacts.
Fatty fish (croaker, catfish, Sardines)
Rich in omega-3 fatty acids, these fish help fight inflammation, reduce redness, and keep skin supple. Adding fish to traditional Nigerian dishes, such as pepper soup or stew, can be both delicious and skin-friendly.
Moin-moin and beans
Protein-rich foods, such as beans, help repair skin cells and promote a healthy glow. Traditional dishes like moin-moin or akara are tasty ways to nourish your skin while enjoying local flavours.
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Experts agree that the key is consistency. No single food will transform your skin overnight, but when you make a habit of eating right, more vegetables, healthy oils, whole foods, and less processed sugar, you will get that celebrity glass skin.
Think of your meals as part of your skincare routine. That tall glass of water, bowl of pepper soup, or handful of groundnuts might be doing more for your skin than the most expensive jar of cream. Of course, it does not mean you should throw away your cleansers and moisturisers. It simply means you are giving your skin the support it needs from the inside out.
So next time you are planning a meal, pause and ask, “Is this good for my body and my skin?” You might be surprised at how much power lies in everyday Nigerian foods. The best skincare sometimes comes in a plate.
