There are various factors that play in having a perfect and glowy skin. It not does only depend on the skin care, face treatements, hydration, excercice or wearing sunscreen.

An important factor that plays a big role is nutrition. Having a good diet will not only provide your skin and your body all the minerals and nutrients you need, but it will also help you have a stronger and more shinny hair and nails. Moreover, it will make your skin look healthy, glowy and revitalized.

Fruits and vegetables, lean proteins and healthy fats are the key for having a healthy skin on top of drinking plenty of water and green tea. As it is said, you are what you eat. Check out the best foods you can eat for a glowy and elastic skin.

Fruits and vegetables

Fruits and vegetables are loaded with nutrients and lots of minerals such as zinc, vitamin C and A, antioxidants and other benefits that will make your skin look more healthy and shinny.

Blueberries and berries

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Blueberries are rich in antioxidants which benefit the health of the skin. They are also packed with vitamin C and vitamin A which offers many benefits including protection from UV damage.

Berries in general owe a wide range of vibrant colors which reflect how antioxidants they are. If you eat raspberries, cherries, strabwerries, you’ll get a range of protective antioxidants that shield your skin from free radicals.


Tomatoes are rich in lycopene, a potent anioxidant to protect skin from UV damage and help keep your skin smoother. It is rich in vitamine C, also known as retinol which is a common ingredient in anti-aging products as well as acne products that promotes the production of collagen.


Kale is rich in vitamin A which is an antioxidant and promotes helathy skin cell turnover. Vitamin A is also a big ingredient found in Retin-A which is a medication used to treat acne.


The orange color is due to its high levels of beta-carotene, which is a precursor to vitamin A and the main active ingredient in Retin-A. This vitamin decresases the skin’s oil production.

Sweet potatoes

Betacarotene is found in carrots as seen previously but also in sweet potatoes in functions as provitamin A which means it can be converted into vitamin A in your body. When consumed, this antioxidant is incorporated into your skin and helps protect your skin cells from sun exposure. This may help prevent sunburn, cell death and dry, wrinkled skin.


Spinach is loaded with vitamins and minearls and is one of the most promising foods for blemish-free skin. It is rich in anti-oxidants that will help you achieve flawless skin by fighting early signs of ageing.


Brocoli contains a lot of good-for-your-skin vitmamins, shuch as vitamin A and is really rich in vitamin C, which helps fight wrinkles because it produces collagen. Brocoli also contins vitamin K which can help improve dark undereye circles.


Oranges are loaded with vitamin C. Eating food rich in vitamin C such as oranges, reduces the wrinkles and give the skin a less age-related skin compared to those people who don’t eat that much vitamin C foods.

Omega-3 fatty acids

Omega-3 fatty acids improve cholesterol and battle inflammation. They also help preserve collagen in your skin and keep it firmer. This are the top sources of omega-3.

Fatty fish – salmon and tuna


Fatty fish such as salmon, tuna and mackerel are excellent for healthy skin. The omega-3 present on them help keep skin thick, supple and moisturized. In fact an omega-3 deficiency can cause dry skin. The omega-3 reduce inflammation which can cause redness and acne. It can even make your skin less sensitive to the sun’s harmful UV rays.

Fatty fish is also a source of vitamin E, one of the most important antioxidants for your skin. It helps protect your skin against damage from free radicals and inflammation. Moreover, fatty fish provides zinc which is a mineral regulating inflammation and produces new cells.


Walnuts are also high in omega-3 fatty acids so they help increase the production of collagen. Collagen is a protein that helps improve the skin’s elasticity, preventing sagging and leaving your skin plump and youthful. Walnuts are rich in omega-3 and help reduce stress and diminish the risk of heart disease.

Good fats

Polyunsaturated fats and monounsaturated fats are good fats that help with your cholesterol and help increase the health of your body.


They contain enough of these fats to help your skin become more flexible and moisturized. Avocados penettrate cells at the deepest levels which allwos the present vitamins in it to get to a basal layer skin. It is highly loaded in vitamins A, D, E and phytonutients. They help prevent acne by reducing inflammation underneath the skin’s surface.

Olive oil

Olive oil is another great source of healthy fats. About 75% of the fat in olive oil is monounsaturated fatty acids which may play a role in the youth boost. It also helps with the plumplness of your skin and can help give a more glowy look to your skin. Furthermore, if you believe oils can cause a breakout or an oily skin, you believed a myth. Greasy and oily foods such as olive oil, don’t directly cause acne, they tend to increase inflammation for other reasons, only if they are being processed or high in saturated fats.

Dark chocolate

Dark chocolate contains anti-oxidants that are very crucial for your skin. It not only helps in protecting your skin from UV damage but also improves skin hydration and smoothenes. It also improves wrinkles, skin thickness, hydration and blood flow. You should try to eat dark chocolate wit at least 70% cocoa to maximize the benefits and keep sugar to a minimum.

Green Tea

Powerful compounds found in green tea are catechins which work to imporve your health against sun damage by reducing redness from sun exposure. It also improves moisture, roughness, thickness and elasticity of the skin. You should try to drink green tea without milk as it is said it can reduce the antioxidants benefits from the green tea.

The bottom line

It is not mandatory to eat all of this everyday. You should try to diversify your diet, with different products but always including a portion of vegetables in your dish as well as some lean protein such as fish, chicken, tofu or lentils and beans if you’re vegetarian or do not like fish. Remeber to also practise sport regularly and avoid alochol and caffeine which can affect your skin tone, color and elasticity. Last but ot least, always wear sunscreen and avoid eating too many processed foods or refined sugars, trust me, it will pay!

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