Whether you want to keep off premature signs of aging like wrinkles, get rid of acne, improve your complexion, or promote smooth and glowing skin, then the best place to begin is in your diet. Start by adding a food for glowing skin or two!

The food you eat plays a vital role in promoting poor or healthy glowing skin.

woman with face mask eating cucumber and holding cucumber water

Also check out Foods For Stress Relief, Foods For Heart Health, and Foods That Will Burn Belly Fat.

While processed foods and sugar can increase skin-related conditions, whole natural foods may help boost skin health and promote glow.

But not all whole foods can effectively support the health of your skin. There are foods with specific nutrients such as vitamin A, C, D, E, and omega-3 fatty acids that are particularly essential for healthy and glowing skin. These are the ones you should focus on. They include:

1. Tomatoes

Tomatoes are rich in lycopene, a phytochemical antioxidant that gives the tomato its red color. This compound has also been shown to promote collagen production, protect against UV rays, and fight free radicles that may cause premature signs of aging, like wrinkles and fine lines.

wood bowl of plum tomato one sliced

Increasing your dietary lycopene intake will increase your levels of protection and help promote healthy and smooth skin.

One way to increase tomatoes’ lycopene benefits is to cook them in sauce or paste.

In one study, participants who consumed 5 tablespoons of tomato paste daily experienced 33 percent more protection from sunburn than a control group.

Plum Tomatoes

2. Oranges

Citrus fruits are generally known to contain high levels of vitamin C, which is essential for promoting healthy and glowing skin.

pile of oranges with one cut

Oranges are one of the best fruits to consume to help increase your vitamin C intake. Grapefruit, lemon, or lime can also offer the same vitamin C benefits.

So how does vitamin C work? Vitamin C is an antioxidant that protects the skin against oxidative damage, improves skin hydration, stimulates skin barrier formation, and promotes wound healing.

Seville Oranges

3. Carrots

bunch of carrots with tops on wood

Carrots are rich in beta carotene, which converts to vitamin A in the body. Vitamin A is essential to promote collagen production, which maintains healthy and firm skin.

Vitamin A also prevents the development of cancer cells.

Are Carrots Good For You?

4. Blueberries

copper bowl overflowing with blueberries

Blueberries are another fantastic food for glowing skin. They are rich in antioxidants that help prevent cell damage from free radicles.

They are also rich in anthocyanins, a powerful antioxidant and the compound that gives blueberries their deep color.

Benefits Of Blueberries

5. Avocados

Avocado is a nutritious fruit full of healthy fats, antioxidants, and other nutrients essential for optimum health and glowing skin. Check out: Are Avocados Good For You?

It’s rich in vitamin E, which protects the body against free radicals that may cause skin damage, and vitamin C, which is essential for collagen production. Collagen is the most abundant protein found throughout the body, including the skin, bones, tendons, teeth, and connective tissues.

two avocados on wood

Collagen plays an essential role in strengthening the skin, promoting hydration, and maintaining its elasticity.

Avocados also contain zeaxanthin and lutein, another set of antioxidants protecting the skin against harmful UV rays.

In one study, zeaxanthin and lutein enriched diets were shown to protect against UVB-induced skin inflammation compared to those with low intake.

In a different study, individuals with mild to moderate dry skin improved their skin tone after supplementation of 2 mg of zeaxanthin and 10 mg lutein.

Lutein and zeaxanthin may also protect the skin against UVB-induced tumors and premature aging.

See some of My Best Avocado Recipes.

6. Sweet potato

one whole and one sliced sweet potato

Sweet potato is rich in beta carotene, which helps act as a sunblock. This can help prevent sunburn and other forms of skin damage that may lead to premature aging.

Sweet potato is also rich in vitamin C and E, essential for maintaining healthy and glowing skin.

Sweet Potato Health Benefits

Best Sweet Potato Recipes.

7. Walnuts

spilled walnuts on wood

Walnuts are incredible when it comes to promoting the health of your skin. They are rich in omega 3 fatty acids, which help strengthen the skin membrane and lock in moisture, thus promoting plump and glowing skin.

Also, walnuts contain other skin-promoting nutrients such as zinc, vitamin E, and selenium, which are necessary to fight inflammation, prevent bacteria and promote wound healing.

Walnut Nutrition

8. Broccoli

Broccoli is rich in skin-enhancing nutrients such as vitamin A, vitamin C, and zinc, which may promote healthy and glowing skin in various ways, including promoting skin rejuvenation and repair.

It is also rich in glucoraphanin, a compound that gets converted into sulforaphane in the body. Sulforaphane is responsible for repairing skin damage and maintaining healthy skin.

This means regular broccoli consumption can speed up your cell renewal, giving you a natural glow and a beautiful complexion.

white bowl of broccoli florets

Broccoli may also offer UV protection benefits, prevent premature aging, protect from skin cancer, and increase your skin’s immune function.

The high vitamin A levels may also protect against sun damage, as well as protect your skin cell membrane. See more about the Health Benefits Of Broccoli.

The various nutrients in broccoli may also help improve the skin’s immune system, thus protecting you from various skin conditions. In addition, It’s also rich in lutein, an essential antioxidant that protects the skin against cell damage that may cause dry skin and even wrinkles.

Vegan Broccoli Recipes

9. Red grapes

Red grapes are rich in resveratrol, a compound responsible for their various health benefits, including slowing the production of free radicles that damage the skin and cause premature aging.

bunch of red grapes on vine

In addition to vitamin A and C, red grapes are also rich in vitamin B6 and minerals including calcium, iron, potassium, folate, phosphorus, magnesium, folate, and selenium, which are essential for proper skin cell function. This can, in turn, promote clear, smooth, and young-looking skin.

Red grapes are also rich in lutein and zeaxanthin antioxidants that help fight free radicals.

10. Cucumbers

pile of cucumber with one sliced in half

Apart from cucumbers’ cooling effect when topically applied to the skin, they are high in vitamins C, vitamin K, and antioxidants, all of which are essential for healthy and glowing skin. See: Cucumber Nutrition

Recipes for glowing skin:

Lemon Water

Saffron Tea

Cucumber Lemon Water

Lime Water

Immunity Booster Tea

Final thoughts on the best food for glowing skin:

What you eat plays a vital role in promoting a healthy and glowing skin.

Foods high in antioxidants, vitamins A, C, D, E, and omega-3 fatty acids are essential when making the right food choices to promote your glow.

Some best choices include tomatoes, oranges, broccoli, avocado, red grapes, walnuts, sunflower seeds, blueberries, and sweet potatoes.

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