I love to eat! And who doesn’t? Food creates memories, and memories are the best part of life. I have one hangup — healthy food, especially for my skin.

I believe in “you are what you eat,” so I mostly follow a healthy diet focused on skin-healthy foods. But I know foods can be processed and stripped of some vital nutritional value. So, I’ve made it my mission to focus on foods that contain collagen, omega-3 fatty acids and vitamins that flood my skin with healthy goodness. What exactly are the best skin-healthy foods to eat for glowing skin?

I try to incorporate avocados, nuts, seeds, fatty fish, tomatoes, broccoli, carrots and green tea. These skin-healthy foods are packed with antioxidants and nutrients like vitamin C, E, zinc and lycopene, contributing to skin health and giving you that desirable natural glow. Eating more fresh, whole ingredients is key for healthy, vibrant skin.

So, what exactly do you eat for glowing skin?

1. Avocado

Avocados are rich in vitamins B, C, E and K, all antioxidants that help prevent premature ageing. Avocados are also rich in monounsaturated fats such as omega-3, which help to keep your skin healthy.

Avocado oil is an excellent moisturizer for the skin and can be used as a natural remedy for dryness. Apply avocado oil to your face as a mask at night before bedtime, or mix it with honey for added benefits.

2. Sweet potatoes

Sweet potatoes are one of the healthiest foods you can eat. They have a high amount of beta-carotene, converted to vitamin A. Beta-carotene also has antioxidant properties that help protect your skin from free radicals and other harmful compounds. Sweet potatoes are also rich in vitamin C, potassium and fibres that help detoxify the gut. 

3. Olive oil

Olive oil is not just for cooking. It can be used on your skin as well. Olive oil has been known to have antioxidants that help prevent damage to the skin. Antioxidants protect us from free radicals in our environment that cause premature ageing and wrinkles.

Olive leaves contain several compounds, including antioxidants that moisturise the skin. Olive is also good for cleansing the skin and preventing ageing.

4. Almonds

Almonds are great for the skin, heart, digestion and weight loss. They contain several vitamins, such as vitamin E and magnesium. Almonds are also a good source of monounsaturated fats, which help keep the body in shape and slim down any excess fat you may have accumulated.

The anti-oxidants found in almonds prevent ageing by slowing down cell damage, and they can also reduce wrinkles on your face by making it soft to the touch.

5. Blueberries

Blueberries are a rich source of antioxidants and are also high in vitamin C. Antioxidants help protect against free radicals, which can cause damage to cells and lead to skin ageing. Vitamin C is essential for collagen production, so when you’re eating foods rich in this nutrient, it helps your body produce and maintain more collagen!

Blueberries are also high in vitamin K – another important nutrient for healthy skin that helps keep your complexion smooth and elastic. They’ve even been shown to reduce inflammation, which can be one of the causes of acne or other breakouts on your face.

6. Papaya

Papaya is rich in vitamin C, which helps to improve skin elasticity. The anti-inflammatory properties of papaya can also help reduce the appearance of dark spots and acne. Papaya contains enzymes that help break down dead skin cells, making it a good choice for those looking to speed up their skin’s natural exfoliation process.

Not only is papaya delicious, but it’s also an excellent source of antioxidants such as vitamins A, C, and E. All these nutrients help keep your cells strong while fighting off free radicals that cause wrinkles!

7. Turmeric

Turmeric is a spice that you probably use in your kitchen a lot. Turmeric has anti-inflammatory properties and can help digestion, but did you know it’s also good for your skin?

It contains curcumin, which is said to be an antioxidant and anti-inflammatory agent. This compound can also help with brain health, thanks to its ability to reduce inflammation in the brain—a major cause of neurodegeneration. It also contains vitamin C, iron, zinc, copper, and carotenoids like beta-carotene (a precursor to vitamin A) and alpha-carotene (which helps the body absorb other nutrients).

8. Pomegranate

The high levels of antioxidants in pomegranate can help you maintain a healthy heart.

As we’ve said before, your skin is one of your body’s most important organs and one of the biggest. Its ability to absorb nutrients from food and drink will determine whether you wind up with dull or glowing skin. A glass of pomegranate juice, which contains vitamin C, folate, and potassium (all great for digestion), will give you an instant glow without having to do anything more than open the refrigerator door!

9. Spinach

Spinach is one of the best sources of vitamin A, which helps keep your skin healthy. It’s also high in antioxidants and other nutrients that can help fight free radicals and prevent sun damage. Spinach contains folate and beta-carotene, both important for healthy skin.

You can eat spinach raw or cooked—it tastes great either way! Put it in salads or smoothies; add it to soups and stir-fries; purée it into dips like hummus; sauté it with onions and garlic to add flavour to dishes—the possibilities are endless!

10. Green tea

Green tea is a powerful antioxidant that fights free radicals, reduces inflammation and collagen breakdown (which leads to wrinkles), and improves skin elasticity. It can also help prevent acne and hyperpigmentation. The most potent benefits are derived from daily drinking, but green tea extracts applied topically can also benefit the skin.

Caffeine may help reduce dark circles under the eyes by improving blood flow to the area and soothing inflammation caused by UV exposure that causes redness around your eyes. Studies have shown that vitamin E helps prevent signs of ageing, such as dryness, fine lines/wrinkles, sagging skin and discolouration (including age spots).

The Bottom Line

If you want to know how to make skin glow, the simple answer is this: eat a healthy, nutritious diet. It means consuming many nutrient-rich ingredients your body needs to function properly.

These ten foods are high in vitamins and nutrients that help soothe and hydrate the skin. Combined with a healthy, balanced diet, they can help your skin stay soft, supple and well-nourished!