Clear Skin Diet: Foods For Glowing Skin
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Are you looking for foods for glowing skin. This article will list fruits, herbs, and vegetables that will make your skin fair and smooth.

Nutrition is one factor in a long life. An unhealthy diet can slow down metabolism and weaken the immune system and in the long run, damage the organs.

Scientists, doctors, and nutritionists are quite vocal about the effects of good nutrition on skin. Here are some of the highly recommended foods that will help you attain that healthy and glowing skin.

Fatty Fishes

Fatty Fishes - Foods For Glowing Skin

Fatty fishes such as salmon, mackerel, milkfish, and herring contain a high amount of omega-3 fatty acids that are essential in maintaining healthy skin. Omega-3 fatty acids are excellent in giving thick, agile, and moisturized skin.

Fatty dishes are also a great source of vitamin E, which is one of the most important antioxidants in the body and reduces inflammation that may cause acne and skin discoloration.

A study by Artemis P Simopoulos in 2002 showed that fish oil supplements can help fight inflammatory and autoimmune diseases such as psoriasis and lupus. It cited a trial showing that fish oil reveals significant benefits, including decreased disease activity and a lowered use of anti-inflammatory drugs.

Sweet Potatoes

Foods For Glowing Skin - Sweet Potatoes

Sweet potatoes aren’t just delicious, they are good for skin as well. They are rich in beta carotene.

Beta carotene functions as provitamin A, which means it can be converted to Vitamin A in the body, and sweet potatoes are a great source of it. A 1/2 cup of them contains six times the daily value (DV) of vitamin A. 

Read: Herbs And Super Foods For Healthier Liver And Glowing Skin

Sweet potatoes are also rich in carotenoids, which are good in protecting the skin from the harmful UV rays. When consumed this form of antioxidant will be incorporated into the skin and will serve as a sunblock, thus, preventing sunburn, dry skin, wrinkled skin, unnecessary discoloration, and even cancer.


Soy Milk

Soy is rich in isoflavones, a plant compound that can either mimic or block estrogen in the body. It can give different benefits, including improved skin appearance and health.

Japanese researchers studied the effects of soy isoflavones by inviting middle-aged women to consume soy isoflavones every day for 8-12 weeks. The participants showed reduced wrinkles and increased skin elasticity.

Soy is also rich in moisture, Vitamin E, and lecithin that can contribute to healthy skin.


Chocolate Fun Facts

Yes, the amazing and delicious chocolates won’t just make you happy, they will make you look younger and your skin smoother. Cocoa is one heck of anti-aging food because of the high antioxidant it contains. 

Antioxidants remove the harmful free radicals in the body that will result in glowing skin.

Dark chocolates can protect the skin from UV rays. A 2006 study invited two groups of women and were asked to consume a high flavanol (326 mg/d) or low flavanol (27 mg/d) cocoa powder dissolved in 100 ml water for 12 weeks. Skin testings were done before and after the intervention. It turned out that UV-induced erythema was significantly decreased in the high flavanol group.



Avocados are well-rounded — you can use them as appetizers, as an ingredient to main dishes, and as a dessert. Moreover, these can help you look young because they are one of the foods good for the skin.

Avocados are high in healthy fat, which helps maintain the body’s health, including the skin. Good fats will keep the skin moisturized, elastic, and strong. It is also rich in Vitamin E and C, which are good in protecting your skin from oxidative damages.


Foods for Glowing Skin - walnut

Walnuts are slightly bitter but delicious. They are best for people who want to gain muscles or lose weight. However, they are also rich in omega-3 fatty acids, which is essential in restoring skin health.

Aside from the omega-3 fatty acids, walnuts also contain zinc, which is good for skin rejuvenation, because it fastens wound healing. They also contain Vitamin E and selenium.

Bell Peppers

Bell Peppers

Flavorful and easy to find, bell peppers are great foods for skin. Like sweet potatoes, bell peppers are rich in beta carotene, which your body can convert to Vitamin A.

Bell peppers also contain a hefty amount of Vitamin C, which can reduce the risk of wrinkles and dry skin.



Tomatoes are rich in lycopene, beta carotene, lutein, and Vitamin C — all are known to make the skin healthier and will protect it from the harmful UV rays of the sun.

A study entitled Lycopene-Rich Products and Dietary Photoprotection showed the capabilities of plant constituents such as lycopene in the prevention of damages caused by the UV rays. After 10-12 weeks of lycopene consumption, volunteers showed a decrease in the sensitivity to UV rays. Researchers also concluded that lycopene can bring life-long protection against UV rays.



Grapes are known to contain a high amount of resveratrol, which can boost the immune system, maintain skin health, and many more.

study proved that resveratrol, which is concentrated in grape skins can slow down the production of the harmful free radicals in the body, thus, preventing skin damage and reduce the signs of aging.

Grape seeds are also beneficial. It can improve blood flow, reduce oxidative damages, improve collagen levels, and can inhibit infectious growth — all can contribute to healthy and glowing skin.

Chia Seeds

Foods for Glowing Skin - Chia Seeds

One of the best ingredients to a healthy smoothie is the chia seeds. Some sprinkle them in their shake for added nutrients for cleansing and faster healing of damaged muscles after a workout. However, not everyone knows that it’s one of the foods with a high concentration of omega-3 fatty acids.

Not just that, it is also loaded with antioxidant and as mentioned an anti-inflammatory. Therefor, they can reduce scar and acne for better-looking and radiant skin.



People love artichoke because of its flavor and added crunch to dishes. The good news is, it’s also good for the skin because it contains silymarin, an antioxidant that protects the liver. It can clear the blemishes of the skin and make it fairer and smoother.

Artichoke also strengthens the skin by reinforcing cells inside. As a result, your skin will become less saggy with less visible pores.

Be Healthy to Have Glowing Skin

Food is the primary factor to a healthy being, which includes a glowing skin. However, nutrition can be more effective if you will have a healthy lifestyle as well. Stay away from vices, eat healthy and nutritious foods, eat the above-mentioned foods for glowing skin, exercise more often, and sleep better.

Written by Team Food Citations

Food is our life. We dream of featuring foods from around the world!

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