Believe it or not, many people eat certain superfoods for glowing skin. Superfoods make you look and feel better. In addition, research has also shown a link between good nutrition and skin health (1).
It may be easier to use skin care products, but including certain superfoods in your diet is far more delicious, inexpensive, and more effective at making your skin glow than any product. Check out the best 20 superfoods for glowing skin listed below. Read on!
Chia seeds are among the richest sources of omega-3 fatty acids. They promote healthy skin cell function (2).
Among the other benefits of chia seeds for skin include (2):
Avocados are rich in monounsaturated fatty acids. They are known to hydrate the skin and may help reduce the risk of premature aging caused by ultraviolet radiation (3).
Among the other important benefits of avocado for skin include (3):
Carol Nyazika, a blogger, used a body oil that she made using avocado, sweet almond, and vitamin E oil on her body to get soft, glowing skin. Initially, she started using the oil on her face and later applied it to her body. She wrote, “I started off using this oil for my face then one day after exfoliating my skin, I decided to use the oil on the rest of my body! And OH MY! How lovely it felt! Not heavy, light enough to not leave my skin dry and painful like other creams I have experienced (i).”
Ginger is known for its antioxidant and anti-inflammatory properties (4). It also may help soothe the skin.
Among the other benefits of ginger for skin include (4):
Tomatoes are rich in antioxidants, vitamin C, potassium, vitamin A, vitamin B, and magnesium. They may help reduce the signs of aging and even protect from skin damage (5).
Other benefits of incorporating tomatoes into your skincare routine include:
Oatmeal has antioxidant and anti-inflammatory properties that help relieve atopic dermatitis and some forms of acne (7).
The other benefits of oatmeal for skin include:
A blogger shared her recipe for an oatmeal cleanser. She applies it to her face and hands and describes the experience, “After reading so much about the benefits of oatmeal for your skin, I started to incorporate it into my beauty regime about a year or so ago, with amazing results! It’s so gentle to use, and because my skin can sometimes become very sensitive and easily irritated, it really soothed things out for me (ii).”
Trivia
The use of oats in skin care dates back as early as 2000 BC in Egypt. Throughout ancient history, oats were widely utilized to effectively treat skin irritation, eczema, and various other skin conditions.
Each part of the artichoke plant, including the stem, leaf, and root can be used for skin care. Artichokes contain high levels of vitamins and antioxidants that may promote skin health (10).
The other benefits of artichokes for skin include (10):
The vitamin A (or beta-carotene) in sweet potatoes helps treat acne and promote skin health(11).
Other benefits of sweet potatoes for skin include (11):
Sardines are rich in EPA and DHA, which are constituents of fish oil. These were found to protect skin from UV radiation. These also have anti-inflammatory properties (12).
Other benefits of sardines for skin include:
The protein in egg whites may help smoothen and rejuvenate the skin. It also may help diminish the excess oils (13).
Other benefits of egg whites for skin include (13):
The protein in quinoa may play a role in skincare (14).
Other benefits of quinoa for skin include (14):
Some research suggests that the antioxidants in spinach may help reduce the risk of skin cancer (15).
Bell peppers are known to have skin photoprotective effects. They also protect the skin from UV-induced skin damage (16).
Other benefits of bell peppers for skin include (16):
Paprika contains certain compounds (called xanthophylls) known to suppress UV-induced skin damage (17). Its antioxidants may also promote skin health and reduce the risk of premature aging.
Other benefits of paprika for skin include:
Turmeric contains curcumin, a powerful antioxidant that combats free radicals. Curcumin may also help treat acne, atopic dermatitis, psoriasis, and facial photoaging (18).
Other benefits of turmeric for skin may include:
Trivia
In parts of India, Bangladesh, and Pakistan, applying turmeric paste on the skin of the bride and groom before marriage is believed to impart a glowing effect and protect them against harmful bacteria.
Cocoa is rich in antioxidants. It can protect the skin from free radical damage and any harm from UV exposure (20).
Other benefits of dark chocolate for skin include (20):
The antioxidants in blueberries can protect the skin from damage due to environmental pollution (21).
Other benefits of blueberries for skin include (21):
The vitamin E in almonds helps reduce the signs of aging and nourish your skin. Vitamin E also has various antioxidant properties known to block free radicals and help reduce the signs of premature aging (22).
Other benefits of almonds for the skin include (23):
Olive oil may have anti-inflammatory, antioxidant, and wound-healing effects on the skin (24). Using olive oil for glowing skin is a common way to maintain skin health (25):
Green tea contains the antioxidant EGCG which helps rejuvenate dying skin cells. EGCG protects the skin from UV damage. It also may combat the premature signs of aging (26).
Other benefits of green tea for skin include (26):
Lemons are packed with vitamin C. This nutrient helps neutralize free radicals and stimulates collagen synthesis. It may reduce the signs of premature skin aging (27).
Among the other benefits of lemon for skin include (28):
The intake or topical use of beetroot extract may help you achieve radiant skin. In a study conducted on HR-1 hairless mice, the oral intake of beet extract proved effective in preventing disturbances in the skin barrier function (29).
Beet extract offers other noteworthy benefits for skin health (30):
Beetroot may inhibit oxidative stress in the skin.
It may reduce the risk of skin cancer in humans.
It has several anti-inflammatory properties that help calm the skin.
Include fresh beetroot in your diet, either by consuming it raw, as a juice, or in salads and dishes. You can also apply beetroot paste to your face. Leave it on for about 15-20 minutes, and then rinse.
This list of 21 foods for healthy skin is a great starting point to get glowing skin. In the section below, you will see how you can use these superfoods to create healthy recipes and skincare concoctions.
Consuming superfoods may help improve your skin as well as your overall health. They improve your nutrition intake and help your body remain healthy. In addition to eating them regularly, you can also apply these superfoods topically for glowing and youthful skin.
Check out the infographic below to learn how to prepare a DIY face mask and a healthy drink with some of the superfoods discussed in this article.
Image: Illustration: StyleCraze Design TeamImage: ShutterStockWhen it comes to your skin, one thing is certain: what you eat directly impacts your look. So if you are not eating superfoods for glowing skin and instead relying on processed meals or foods high in sugar and fat, it can manifest as dull skin and other problems.
But do not be concerned! The superfoods mentioned above are beneficial to your skin health. These foods are high in essential nutrients good for your skin. Following a thorough skin care plan and including these foods in your daily diet will help you look younger. Creating a diet plan for glowing skin is easier now that you know about these superfoods. So, what exactly are you waiting for? Now is the time to stock up on these skin superfoods!
Which foods should you avoid for glowing skin?
Avoid oily, spicy, and salty foods. You also can try to avoid refined or highly processed foods and carbonated drinks. What you eat has an impact on your skin health, and eating junk food can impair skin rejuvenation.
What supplements should I take for glowing skin?
Consider taking vitamin supplements, including vitamins C, E, B3, B5, or D (under the supervision of your dermatologist), to achieve radiant skin.
Discover the top 5 superfoods that can promote your skin health in this comprehensive video. Check it out as it details the importance of choosing organic foods for radiant skin and ways to incorporate these foods into your eating plan.
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Dr. Suchana Marahatta is an associate professor and permanent faculty in the Department of Dermatology in B. P. Koirala Institute of Health Sciences (BPKIHS), Dharan, Nepal. She has 10 years of experience, and her special interest areas are dermatosurgery, hair restoration, aesthetics, and tropical dermatology.
Read full bio of Dr. Suchana Marahatta
Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.
Read full bio of Arshiya Syeda
Ramona is an editor at StyleCraze with 11 years of experience in writing and editing. She has authored over 200 articles on skin and hair care. She graduated from the University of Calcutta, West Bengal, and did her post-graduation from the University of Kalyani, West Bengal.
Read full bio of Ramona Sinha
Monomita has a graduate degree in mass communication and video production from St. Anthony's College, Shillong, and a master’s degree in journalism and mass communication from the Royal Global University, Guwahati. She is also a certified skincare coach with a keen interest in skin, hair, tattoos, nail art, and lifestyle trends.
Read full bio of Monomita Chakraborty