A good skincare routine is crucial for healthy and glowing skin. However, we often overlooked the impact of our diet on the skin. What we eat daily can have a significant effect on our skin. The best foods for the skin are those packed with vitamins, minerals, and antioxidants to fight harmful ultraviolet radiation and other environmental skin stressors. Incorporating these foods into your diet will help you achieve healthy skin.
Here are the 12 best foods that will improve your skin health and help you get your glow on.

1. Berries

Not only do berries have great taste, but they are also known for their gut and skin health benefits. Berries, especially blueberries, are high in antioxidants, fibers, and other essential skin nutrients. Their antioxidants may help reduce aging, wrinkling, and skin damages caused by free radicals. They also contain anthocyanin, which may reduce collagen break down and boost collagen production.

Collagen is the most abundant protein of the skin structure. It helps the skin cells renew and repair themselves and keeps the skin moist, smooth, and firm.
Besides, berries decrease inflammation and also have wound healing properties.

2. Chia seeds

Chia seeds are one of the healthiest foods on earth. These tiny seeds are rich in antioxidants and essential fatty acids like omega-3 that have many benefits for the skin. As a result, chia seeds can help :

  • restore skin barrier
  • fight premature aging
  • soothe the skin from irritants
  • control redness caused by acne
  • reduce scars
  • keep skin clear and healthy.

3. Avocados

If you are an avocado toast enthusiast, there is good news for you. Avocados are an excellent source of vitamin C, E, carotenoids, and healthy fats. These nutrients play a key role in skin health.

  • The monounsaturated fatty acids support skin moisture and elasticity.
  • Carotenoids act as antioxidants, protect the skin from UV light exposure and reduce skin cancer risk. In addition, carotenoids also improve skin tone, texture, and brightness.
  • Apart from the antioxidant benefits, Vitamin E also has moisturizing and healing properties and helps strengthen skin barriers.

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4. Fatty Fish

Fatty fish like salmon, mackerel, herring, and sardines have a significant amount of essential fatty acids, also known as omega-3s. omega-3 fatty acids have powerful benefits for the skin, including:

  • reducing premature aging
  • preventing acne
  • boosting the skin’s immunity
  • soothing the skin from irritation

Omega-3  fatty acids also appear to improve hydration and protect the skin against sun-induced inflammation.

5. Walnuts

Walnuts are the only type of nuts that contain a high amount of omega-3. They are also an excellent source of vitamin E and vitamin B5. These crunchy nuts have an impressive array of benefits for the skin. Getting more walnuts in your diet can help:

  • achieve clearer skin
  • protect your skin from premature aging
  • improve your skin’s moisture retention
  • reduce skin inflammation and breakouts
  • combat infectious germs that may trigger skin infections like rosacea and eczema.

6. Dark Chocolate

Dark chocolate contains a cocktail of vitamins, antioxidants, minerals that nourish the skin from the inside out and keeps it plump and youthful. The flavonoids in dark chocolate help protect the skin against sun damage, collagen breakdown and improve skin density and hydration. Eating a moderate amount of dark chocolate will give you a smoother skin texture with fewer wrinkles.

7. Green Tea

Studies have shown that green tea possesses anti-inflammatory and anticarcinogenic functions and may fight against various skin disorders. Green teas are packed with vitamin E and vitamin B12 which maintain collagen levels and support skin cell growth. Drinking green tea can help delay skin aging, unclog the pores, and give you radiant-looking skin.

8. Tomatoes

Tomatoes are rich in lycopene, beta carotene, vitamin C, and vitamin E.

  • Lycopene is a dietary antioxidant that may protect against skin cancer and other skin damages caused by UV light.
  • Vitamin C in tomatoes helps boost collagen production and improve skin elasticity.

Besides, eating tomatoes may also help ease skin irritations and speed wound healing.

9. Sweet potatoes

Sweet potatoes are an excellent source of beta carotene that is converted into vitamin A in the body. Vitamin A is an antioxidant that protects the skin again UV rays’ effects.
They are also rich in vitamin C and E, which are essential to keep the skin supple, radiant, and healthy. Make sure you also eat sweet potatoes skin. They are rich in fiber and can help support gut health, which is linked to healthy skin.

10. Broccoli

Broccoli is one of the best vegetables for the skin.  It is full of vitamin C and vitamin E and contains lutein, a carotenoid that protects your skin from dangerous chemicals and free radicals. Eating this cruciferous veggie will leave your skin rejuvenated with a brighter, glowing, and blemish-free complexion.

11. Citrus fruits

Citrus fruits are good for the skin as they are a rich natural source of vitamin C which can effectively help destroy free radicals and prevent skin aging. Besides, citrus fruits can treat dark spots caused by the overproduction of pigmentation and provide bright and glowing skin.

12. Bell peppers

Bell peppers are loaded with vitamins C, A, and other antioxidants like beta carotene, which help prevent wrinkles and skin damages caused by the sun. They can also help smooth out your skin and boost your skin luminosity and vitality.

Final thoughts

Adding these 12 amazing food to your diet combine with healthy habits will undeniably help you achieve glowing skin.


  1. https://www.sciencedirect.com/science/article/abs/pii/S1388198119302392
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/
  3. https://journals.sagepub.com/doi/abs/10.1177/1203475420929925
  4. https://pubmed.ncbi.nlm.nih.gov/16702322/
  5. https://pubmed.ncbi.nlm.nih.gov/10926734/
  6. https://www.academia.edu/2002782/Tomato_A_Natural_Medicine_and_Its_Health_Benefits
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673383/
  8. https://pubmed.ncbi.nlm.nih.gov/17515510/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6475749/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5063591/






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About the Author

Hermione M.

My name is Hermione. I am the founder of WomenH and I write about women's health, wellness, mental health, and personal growth. I created this platform to inspire women to take care of themselves mentally, physically, and emotionally to become their best selves. Thank you for stopping by.

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