10 Foods That Will Make Your Skin Glow

By Lisa Jones Dec 25, 20

While we have serums and topical treatments to treat the outside of our skin, it’s just as important to care for it from the inside too. Processed foods and sugars can cause breakouts and premature aging just as other foods can potentially have the opposite effect, giving us a glow from within. 


McKenzie Jones, RDN, CLT, explained, “Since we are what we eat, it’s no surprise that diet and beauty go hand-in-hand. Foods that promote a healthy, balanced lifestyle also promote youthful-looking skin and can help keep you looking radiant from the inside, out.” 


Here are some beauty foods that you should add to your cart on your next trip to the grocery store.


1. TOMATO

Tomatoes are possibly the best source of lycopene, an anti-aging antioxidant which improves your skins ability to protect itself against those harmful UV rays. Excess sun exposure causes dark spots and pigmentation that we often begin to see as we age. So tomatoes are like SPF from the inside. (But still use SPF, please.) Add tomatoes to a salad, but for enhanced benefits, cook them which increases their lycopene levels. Think pasta sauce and stews.


2. AVOCADO

Tomatoes are possibly the best source of lycopene, an anti-aging antioxidant which improves your skins ability to protect itself against those harmful UV rays. Excess sun exposure causes dark spots and pigmentation that we often begin to see as we age. So tomatoes are like SPF from the inside. (But still use SPF, please.) Add tomatoes to a salad, but for enhanced benefits, cook them which increases their lycopene levels. Think pasta sauce and stews.


3. FLAX SEEDS

These little seeds are loaded with omega-3s, which are vital for skin health. Dr. Boris Gorinshteyn, PhD, says “Omega-3 fatty acids help to maintain cellular health, reduce inflammation, and maintain a healthy skin barrier.” And they are super easy to incorporate into your diet. Add to a smoothie, on salads, or in greek yogurt.


4. OILY FISH

Oily fish, such as salmon or mackerel should be a staple in your diet for glowing, hydrated skin. It’s loaded with Omega-3s and collagen to support healthy skin function, keeping it healthy and young. According to Rima Kleiner, MS, RD, founder of Dish on Fish, “Omega-3s and collagen help retain moisture in the skin, nourishing it from the inside out. Seafood is rich in both omega-3s and collagen. Eating oily fish like salmon and tuna at least twice a week will help lower your risk of dry, cracked skin.” I think it’s time for a sushi night.


5. LEMONS

Upgrade your water by adding lemon juice, which is packed with Vitamin C. Stefanie Wilkerson, RDN, explained, “Vitamin C helps produce collagen, and works as an antioxidant to neutralize free radicals that can damage our cells.” When lemon juice is ingested, it actually has an alkalizing effect in the body which balances our pH levels, warding off redness and inflammation. 


6. BLUEBERRIES

These berries have the highest level of antioxidants than any other fruit or vegetable. Antioxidants are key in protecting your skin against free radicals which age our skin and contribute to heart disease and cancer. Blueberries also low in calorie which makes them a great addition to your diet. Add them in a smoothie, put them on oats, or simply eat them alone as a snack.


7. SWEET POTATO

Sweet potatoes are a beauty superfood. They contain high levels of beta-carotene that has been shown to give people a glowing complexion. Beta-carotene gets converted into Vitamin A which is essentially retinol. Dr. Nadia Musavvir, N.D., a naturopathic doctor, says ““High beta carotene diets prevent premature aging and have even been shown to protect against photo-damage and skin cancer.” Sweet potatoes also contain Vitamin C which is key for collagen production. 


8. ALMONDS

Almonds contain high levels of antioxidants as well as Vitamin B, or biotin, which is essential for healthy skin, hair, and nails. They are also rich in Vitamin E which has amazing moisturizing and healing benefits. Reach for these for a mid day snack or add them to a salad.


9. GREEN TEA

Swap out your morning coffee for green tea. Your body and skin will thank you. Green tea is high in antioxidants called polyphenols, which fight inflammation and free radicals and also promote collagen production.


10. DARK CHOCOLATE

For the ladies with a sweet tooth, I have good news. The cacao in dark chocolate protects your skin from free radicals that lead to premature aging. Choose at least 75% cacao to avoid the added sugars, satisfy your sweet tooth, and get the highest level of antioxidants. You know longer have to feel guilty when that chocolate craving hits.