A proper skincare routine is crucial for achieving and maintaining a glowing complexion, but it’s equally as important to support the skin via our diet. Here are the best foods for skin health to promote a radiant complexion from within. 

Vitamins and Nutrients for Glowing Skin

Our body needs a range of vitamins and nutrients to keep our skin healthy and glowing. It’s important to pack your plate with foods loaded with: 

Vitamin A: This vitamin has antioxidant properties, helping to defend against harmful free radicals. It also promotes a clear complexion and encourages proper oil gland function for healthy, balanced skin. 

Vitamin C: This antioxidant protects skin cells from free radical damage and plays an essential role in the production of collagen (the protein that gives the skin strength and structure). 

Vitamin D: Vitamin D supports skin cell growth. It also manages inflammation and promotes barrier health for strong and comfortable skin. 

Vitamin E: This vitamin works as a protective antioxidant, and also has anti-inflammatory properties. 

Omega-3 Fatty Acids: Known as healthy fats, omega-3 fatty acids are a type of polyunsaturated fat that have anti-inflammatory properties. They also support the skin’s moisture barrier for a dewy, supple complexion. 

Zinc: This mineral is crucial for skin healing, and gives skin cell walls strength. It also works as an antioxidant.  

Copper: Copper supports collagen production and acts as an antioxidant. 

Selenium: Selenium inhibits the harmful effects of free radicals on skin cells, and also minimizes inflammation. 

Top Foods for Glowing Skin

Here is the ultimate guide on the best foods for glowing skin. 

Fruits & Vegetables 

Promote a healthy, radiant complexion by loading up your plate with fresh fruits and vegetables. In general, eating a wide variety of produce is essential for giving your body the vitamins, minerals, and antioxidants it needs to stay healthy, but there are specific fruits and veggies that are especially great for our skin. This includes:

Berries: Antioxidant-rich berries are great for defending the skin against free radical damage. Blueberries and blackberries are particularly great sources of anthocyanins – antioxidants that also have anti-inflammatory benefits. 

Avocados: Avocados are not only a good source of vitamins C and E, but are also loaded with healthy fats that keep the skin supple and moisturized. 

Watermelon: Once summer hits, be sure to snack on plenty of watermelon to support your skin’s natural glow. This fruit has a super high water content and can help keep the skin hydrated. It’s also a good source of vitamin C. 

Bell Peppers: Bell peppers are packed with vitamin C, making them great for supporting collagen production and protecting against free radical damage.

Dark Leafy Greens: Kale, spinach, collards, and other leafy greens are great sources of vitamins C and E, as well as beta-carotene (which the body converts into vitamin A). Spinach is also loaded with skin-supporting selenium.  

Broccoli: This cruciferous vegetable is another excellent source of vitamin C, as well as beta-carotene.

Nuts & Seeds

Seeds like hemp, flax, chia, and pumpkin seeds are all great sources of omega-3 fatty acids. Many seeds are also loaded with additional minerals that are excellent for our complexion. Flax seeds, for example, contain plenty of selenium, while pumpkin seeds are loaded with zinc. 

Many nuts are also packed with glow-boosting vitamins and minerals. Walnuts, for example, are loaded with omega-3 fatty acids, copper, and vitamin E, while brazil nuts are an amazing source of selenium and omega-3s. 

Fatty Fish

Fatty fish are packed with skin-strengthening protein, as well as omega-3 fatty acids that support moisturization and provide anti-inflammatory benefits. They are also great sources of vitamin D and the mineral selenium. Support your skin’s glow by adding fatty fish like salmon, tuna, sardines, anchovies, and mackerel to your diet. 

Whole Grains

Add nutrient-dense whole grains to your regular diet to further promote healthy and radiant skin. Oats are especially beneficial, as they are not only a great source of protein, but also contain skin-enhancing antioxidants and minerals like copper and zinc. Quinoa is another excellent choice – it is a good source of protein, zinc, copper, vitamin E, and other antioxidants. 

Tips for Incorporating These Foods into Your Diet

To ensure you are working all of these foods into your regular diet, create a meal plan at the start of the week. Without a plan in place, you are far more likely to reach for whatever is convenient and easy, rather than what is best for your skin (and your overall health!). With a well thought out food plan, you’ll have your nutrient-dense, glow-boosting meals and snacks readily available throughout the week. 

The foods we eat can truly make a difference in our complexion. Alongside a solid skincare routine featuring high-quality, effective skincare products, a nutritious and varied diet featuring plenty of fruits, veggies, nuts, seeds, fatty fish, and whole grains is the key to achieving and maintaining a glowing and healthy complexion.