Amla · guava · orange · papaya
Skin reflects sleep, shade, smoke, and the plate — not a miracle paste. Vitamin C foods such as amla, guava, and citrus support collagen as part of a mixed diet. Nuts, eggs, fish, and curd add ordinary fats and protein. None of this replaces a dermatologist for a spreading rash, a changing mole, or a wound that will not close.
Drink water through the day. Use shade or a cloth in strong sun. Avoid new kitchen pastes on broken skin. If a rash comes with fever or rapidly spreading redness, go to a clinic the same day.
Best foods
Tomato · carrot · spinach
Avocado
Almonds · walnuts · seeds
Eggs
Fish · curd
Simple combinations
Fruit + nuts
Amla or guava with a small handful of nuts. Food for the day — not a face pack.
Curd bowl
Plain curd with fruit. Optional chia. Skip if dairy upsets you.
Egg plate
Egg with cooked vegetables. Ordinary protein, not a “glow” recipe.
Colour plate
Fish with vegetables, or tomato, carrot, and leafy greens. Colour from plants, not from a cream.
Also important
- Adequate sleep
- Don’t smoke
- Sun protection
- Adequate water
- Don’t overuse supplements
Gentle care
- Wash with a mild soap. Hot water and strong scrubs dry the skin.
- A thin smear of coconut oil or a plain curd pack on dry patches — stop if it stings.
- Shade and a hat in strong sun. Noon tropical sun burns.
- Keep nails short. Do not burst boils or pick scabs.
Prefer a balanced diet over marketing “skin vitamin” bottles unless a clinician has diagnosed a deficiency.
See a clinician
Yellow pus, a wound that will not close, sudden swelling of the face, or a mole that changes colour or shape is not a home project.