Skin Glowing Foods: 15 Superfoods for Healthy Skin

Proper nutrition is essential for health. Unhealthy eating habits may not be good for your liver, heart, and metabolism and may lead to weight changes. However, the food you eat also impacts another organ — your skin.

Want your skin to look its best? In addition to practising wise behaviours like sunscreen or following a skincare routine daily, you must prioritise your food intake, too.

Certain foods contain nutrients which shall help promote radiant skin, combating free radicals to minimising fine wrinkles. There is no need to become fixated on a specific “superfood” or strange ingredient.

Regular grocery stores provide a wide variety of possibilities. Your entire eating habit is the most essential factor. Thus, it’s becoming obvious that your diet does dramatically impact your skin’s health and ageing.

This article examines 15 of the healthiest foods for maintaining the health of your skin.

Best Skin Glowing Foods

Some nutrients can help shield the skin against dryness, elasticity loss, oxidative stress, and UV damage ^[1]. These include selenium, carotenoids, polyphenols, copper, zinc, omega-3 fats, and vitamins A, C, and E.

Frequent consumption of nutrient-dense foods, along with regular workout sessions, may help delay the onset of ageing symptoms, may lower the chance of developing skin-related illnesses, and increase the suppleness and moisture content of the skin.

Below are the foods you may consider including for youthful, radiant skin in your daily diet.

#1 Strawberry for Skin Health

Strawberries are high in anthocyanins, phenolic acids, vitamin C and flavonoids.

Vitamin C is particularly important for skin health because it protects skin cells from oxidative damage and is necessary for producing collagen, the main protein in the body. Collagen helps maintain the skin’s structure and enables numerous functions to take place in the skin^[2].   

The 100 grams of strawberries contain 50.20 mg of vitamin C, or 62% of the Daily Value (DV)^[3]. So, don’t forget to have a plate of sliced strawberries for radiant, glowing skin.

#2 Sunflower Seeds

Sunflower seeds are abundant in Vitamin E, essential for skin formation, wound healing, and the synthesis of new skin cells. Further, Vitamin E has been proven to have antioxidant and moisturising properties in the skin and can protect against the damage of UVB radiation.

Sunflower seeds also contain Vitamin A, which synthesises collagen and elastin and protects collagen against degradation^[4].   

According to IFCT, 100 grams of Sunflower seeds provide 23.10mg of vitamin E^[5], more than 100% of the Recommended Daily Allowance (RDA); the RDA for Vitamin E is 7.5-10mg.  Sunflower seeds are also a good source of zinc and selenium, two crucial nutrients for maintaining healthy skin.

#3 Amla for Skin Health

Indian gooseberry, or amla, is a fruit recognised for its various skin health benefits. These benefits include vitamin C, antioxidants, and the ability to produce collagen.

Because amla is high in vitamin C, it may help manage pigmentation issues, improve inflamed skin and maintain a glowing complexion. Its antioxidants may counteract oxidative stress, a fundamental cause of skin ageing^[6]

Amla’s antibacterial and anti-inflammatory properties may aid in managing acne, pimples, and other skin issues easier. Drinking amla juice regularly might help you achieve better skin health from the inside out. It helps detoxify the skin and gives it a beautiful glow.

#4 Watermelon

Since watermelon contains over 90% water, it’s an excellent option for hydrating your skin. Healthy skin equates to well-hydrated skin. Optimum skin hydration is essential for skin homeostasis, maintaining barrier function, and adequate tissue elasticity, so drinking lots of water and eating foods high in water content, such as watermelon, or cucumber may help promote healthy skin.

Watermelon is refreshing and an excellent source of vitamin C and antioxidants, such as beta-carotene and lycopene, that support skin health^[7].

It also contains amino acids necessary for replenishing skin cells. Amino acids are major components of the skin’s natural moisturizing factors and play an important role in regulating skin hydration and pH to keep the skin healthy^[8].

#5 Cherries for Skin Health

Consuming cherries may help enhance general health by reducing oxidative stress indicators and assisting in the battle against free radicals, which can age skin. Additionally, cherries are a great source of antioxidants, including flavonoids, hydroxycinnamates, and anthocyanins, which may help shield skin cells from UV rays damage ^[9].

In addition to being rich in vitamin C, cherries also contain fibre, which may aid in supporting balanced gut health, both of which are critical for maintaining good skin.

Cherries also contain substances like melatonin, which is linked to sleep regulation and may help promote the quality of sleep. Since adequate sleep is essential for maintaining good skin, cherries may also help with skin management.   

#6 Tomatoes for Skin Health

Tomatoes are the primary dietary source of the carotenoid lycopene. Due to its anti-inflammatory and antioxidant qualities, lycopene has been demonstrated to shield the skin from UV damage ^[10].

Tomatoes are excellent for skin health because they contain lycopene, vitamins C and E, beta-carotene, and other plant chemicals ^[11].

Tomatoes’ anti-inflammatory qualities may also aid in calming and soothing sore skin.    

#7 Green Tea for Skin Health

Green tea contains abundant polyphenols, an antioxidant found in tea leaves. Some research supports the idea that green tea may help manage acne issues because it contains polyphenols that help the body produce less sebum or oil^[12].

Flavonoids, which aid in DNA repair and have even been demonstrated to help minimise fine wrinkles, are another component of green tea ^[13]..

#8 Carrots for Skin Health

These veggies are an excellent choice because they are rich in beta-carotene, which shields skin from the sun’s damaging rays^[14]. Most notably, carrots have nutrients required for healthy skin, including vitamins A, C, E, K, biotin, etc. 

Carrots’ anti-inflammatory and antioxidant qualities may help lessen skin redness and the appearance of scars and blemishes^[15].

Carrots, therefore, may aid in the development of vibrant, glowing skin.

#9 Nuts for Skin Health

Almonds, peanuts, and hazelnuts are among the foods high in vitamin E that can help prevent some signs of ageing on our skin.  Potent antioxidant vitamin E also combats the damage free radicals do to cells.

Walnuts are rich in copper, vitamin B6, B9, and E, and omega-3 fatty acids, all of which can reinforce the skin’s barrier, encourage collagen production, and manage pigmentation. 

Almonds are a good source of monounsaturated fats, biotin, and vitamin E, which can boost the production of collagen, shield the skin from oxidative stress, and encourage cell regeneration. Additionally, almonds may help in managing hyperpigmentation, wrinkles, and fine lines^[16].

Further, vitamin E, magnesium, zinc, iron, and copper found in cashew nuts can help delay the onset of ageing and encourage healthy-looking skin^[17].

Thus, munching on nuts can give you the nutrients essential for skin health.

#10 Flax Seeds and Chia Seeds for Skin Health

Flax seeds contain antioxidants and omega-3 fatty acids, which are valuable nutrients for the skin. 

They help function cell membranes and produce fats, which act as a natural skin barrier that helps retain moisture and minimise water loss. Vitamin E has been proven to have antioxidant and moisturizing properties in the skin and can protect against the damage of UVB radiation.     

Flaxseeds may potentially minimise acne by balancing the body’s estrogen levels. If you notice a hormonal imbalance, please speak with a professional before using it.

A homemade chia seed mask might aid in hydrating the skin. All you need to do is combine water and chia seeds, then let it sit for ten minutes. After applying the gel-like substance to your face, rinse it off after 15 to 20 minutes ^[18].

#11 Leafy Green for Skin Health

Dark leafy greens like kale and spinach contain anti-inflammatory substances that may help manage inflamed skin conditions. These include vitamin A, which can assist with dry skin and repair sun-damaged skin, and chlorophyll, which helps shield the skin from free radical damage ^[19].

Because these vegetables are high in vitamin E, an antioxidant, eating them can also help reduce inflammation. Antioxidants included in leafy greens may help minimise fine wrinkles and slow down the ageing process.

#12 Avocado for Skin Health

Redness, dry skin, wrinkles, and acne are just a few of the issues resulting from skin inflammation. Avocado’s omega-3 fats have strong anti-inflammatory qualities, and antioxidants and may lessen the oxidative damage that causes inflammation.

Additionally, avocado’s lipids, antioxidants, and anti-inflammatory properties moisturize skin and shield it from harmful elements, assisting in developing a more substantial skin barrier. A robust protective skin barrier avoids premature ageing symptoms and moisture loss^[20].

Avocados include vitamins E and B3, carotenoids, and omega fatty acids that aid in calming and repairing sun-damaged skin^[21]. Additionally, vitamin C promotes collagen synthesis.

#13 Moringa for Skin Health

A superfood, moringa is packed with nutrients that are good for your skin. One such ingredient is vitamin A, an antioxidant that may promote skin cell renewal and prevent the skin from being dry and rough.  

Additionally, the vitamin C in moringa may increase skin elasticity and collagen production. As per ICMR, the Vitamin C in Orange is 42.7mg, while in Moringa it is 108mg. .

Moreover, antioxidants included in moringa, such as zeatin and quercetin, may shield your skin from free radical damage and may help delay the appearance of ageing^[22].

#14 Citrus Fruits for Skin Health

 As the saying goes, “an apple a day keeps the doctor away; an orange a day keeps the wrinkles away.

Citrus fruits, are high in vitamin C, and may effectively manage the appearance of wrinkles, fine lines, and hyperpigmentation. They may also promote collagen production, which may give you firm, plump skin.

This fruit’s antioxidants may help keep contaminants at bay while also exfoliating the skin^[23].

The fruit’s citric acid acts as a mild exfoliant, sloughing off dead skin cells and unclogging pores. 

#15 Beetroot for Skin Health

Beets are considered good for skin health because of their high level of antioxidants, especially betalains, which may help manage free radical damage.

It has also been found that beetroot increases the body’s production of glutathione, an antioxidant that increases skin elasticity and protects skin cells from free radical damage. 

In addition, it has anti-inflammatory qualities that may help calm inflamed skin and vitamin C for promoting collagen production. Furthermore, the nitrates in beets may enhance blood flow to the skin, giving it a healthy glow^[24].  

#16 Water for Better Skin Health

Discussing skin health without including the importance of hydration would be impossible. Water consumption is always a wise decision. While approximately 70% of the human body consists of water,  30% of it is present in the skin, which contributes to the plumpness, elasticity, and resilience of the skin.  Thus drinking adequate water does significantly impact the appearance and health of your skin ^[25].

Even while severe dehydration can cause dry skin, some research indicates that consuming enough water might improve normal skin physiology^[26].

Consuming infused water with ingredients like ginger, beetroot, and mint leaves may help boost skin health by providing hydration and essential nutrients.

Beyond Diet to Daily Care and Protection

Besides consuming a diet rich in fruits and vegetables high in antioxidants, you may take other steps to encourage radiant, healthy skin.

Sun protection should be your first concern. The sun’s rays can cause skin cancer, photoaging, wrinkles, and age spots. It’s critical to apply sunscreen often, wear protective gear, and seek shade whenever possible.

Additional tactics to support healthy skin include:

• Stay away from strong soaps
• Workout Sessions
• Steer clear of really hot shower water
• Apply moisturisers suitable for to skin
• Managing stress

The Last Say

The largest organ of your body, the skin, accounts for around 15% of total body weight ^[27]. Your skin’s primary job is to act as a barrier, shielding the rest of your body from harmful chemicals, infections, hot and cold temperatures, UV radiation, and bacteria.

While most people concentrate on skincare products, sunscreen, and moisturizer to take care of their skin on the exterior, eating a balanced, healthy diet is one of the essential ways to keep your skin looking young and healthy.

Reach out to our certified nutritionist for a 45-minute consultation and get a customized nutrition created to boost your food intake that is best for your skin. 

Frequently Asked Questions