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10 Best Foods for Healthy, Glowing Skin

Updated on March 28, 2020
Catherine Givans profile image

Catherine Givans is a seasoned copywriter with more than 10 years of experience. Health advocate, mother, coffee addict, and fiction author.

What you eat can dramatically affect your overall health. Eat the wrong foods and you become subject to problems like weight gain, diabetes, metabolism changes, and damage to your liver, kidneys, intestines, and other organs.

A poor diet can also negatively affect your body’s biggest organ - your skin. In contrast, some nutrient-dense foods can help improve your skin’s texture and appearance. Get that healthy, glowing skin you desire by making sure you consume these 10 foods on a regular basis.

What You Eat Affects Your Skin

10 Best Foods for Healthy Skin

Want healthier skin? Add these 10 foods to your diet.

1. Fatty Fish

Fatty fish like mackeral, salmon, and herring are rich sources of omega-3 fatty acids, zinc, and vitamin E. These three important nutrients do a lot for your skin. Omega-3 reduces the redness and inflammation associated with acne, keeps skin supple and moisturized, and may even help improve skin conditions like eczema and psoriasis. Vitamin E helps your skin ward off free radicals, which can slow the aging process and prevent premature aging. Since helps reduce inflammation and aids in the production of new skin cells.

2. Walnuts

Walnuts are one of the few nuts with omega-3 fatty acids. They also contain zinc and small amounts of vitamin E and the antioxidant selenium. All of these nutrients are important for skin health.

3. Avocados

Avocados are high in healthy fats, which is important for the overall health of your skin. In fact, one study found that women who consume high levels of healthy fats had skin that was more springy, supple, and moisturized. Preliminary evidence also suggests avocados contain complex compounds that protect skin from UV damage. Avocados also contain vitamin E, as well as vitamin E, which aids in collagen production.

4. Sweet Potatoes

Sweet potatoes contain as much as six times your daily dose of beta carotene, which the body can convert into vitamin A. This particular nutrient incorporates into your skin, protecting it from UV rays and sun exposure. It can also give your skin a warm, orange tone, which contributes to an overall healthier appearance.

5. Tomatoes

Tomatoes are a wonderful source of nutrients, providing your body with vitamin C, beta carotene, lutein, and lycopene. All have been directly connected to healthy, supple skin. They also help protect your skin from UV damage and premature aging.

6. Broccoli

Broccoli is full of vitamins and minerals that help your skin, including vitamin C, lutein, zinc, vitamin A, and sulforaphane, which has anti-cancer properties to protect you from skin cancer.

7. Dark Chocolate

If you must consume chocolate, go dark! Known for its high level of antioxidants, dark chocolate can give you thicker, more supple skin. In one scientific study, participants reported their skin was less rough and scaly, less prone to sunburn, and had improved blood flow after 6-12 weeks of daily consumption of dark chocolate.

8. Tofu (and Other Soy Products)

Tofu and other soy products are high in isoflavones, which offers numerous benefits to your skin. In one small study of middle-aged women, soy consumption reduced fine lines and wrinkles and improved skin elasticity in just 8 to 12 weeks. Postmenopausal women who consumed soy regularly also reported less dryness and increased collagen production.

9. Green Tea

Green tea contains some powerful antioxidant compounds that can improve the health of your skin in many ways. One 12-week study found that redness from sun exposure was reduced by up to 25 percent in women over the age of 60. Green tea can also improve your skin’s texture, moisture, thickness, and elasticity.

10. Red Grapes

Red grapes contain resveratrol, a nutrient known for its anti-aging properties. It can help slow the production of free radicals, minimize skin cell damage, and prevent premature aging. Red wine is not considered a viable alternative since the alcohol could cancel out any benefits.


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