Eat these 10 Foods for Radiant Skin

What to Eat for Gorgeous Glowing and Radiant Skin:


In general, try to eat foods high in skin-strengthening Omega-3 fatty acids like sardines, chia seeds, flaxseed and walnuts. Include Collagen-boosting vitamin C like bell peppers, strawberries, citrus fruits, kale, chili peppers, and broccoli. And don’t forget Antioxidant-rich vitamins A and E such as almond butter, swiss chard, wheat germ, pumpkin, sweet potatoes, carrots and cantaloupe.


  • Cooked Tomatoes contain lycopene that helps boosts collagen strength and also fights off the oxidizing effect of UV rays by eliminating skin-aging free radicals.
  • Carrots have beta-carotene, an antioxidant which prevents overproduction of cells in the skin’s outer layer. That means fewer flaky dead cells that otherwise could combine with sebum to clog your pores.
  • Sweet Potatoes contain Omega 3, fatty acids magnesium, phosphorus, potassium, sodium and zinc and vitamins A, B, C, K and E.
  • Salmon contains Omega-3 fatty acids, which have been shown to reduce inflammation and signs of aging in the body.
  • Papaya contains papain that can help remove blemishes and even treat acne when applied topically as the enzyme dissolves pore-clogging fats and cleanses the skin.
  • Bell Peppers are a good source of vitamin A, C and K; however, the red ones are the highest in nutritional value. Red peppers also contain carotenoids such as lycopene and beta-cryptoxanthin. They are rich in phytochemicals and have significant amount of fiber.
  • If you’re going to include eggs in your diet, you may as well eat the whole egg instead of half. The yolk is rich in vitamins that are essential for proper cell function, as well as contain the “beauty vitamin,” biotin. This B vitamin is more commonly known to help hair grow and strengthen fingernails, but research has shown it also helps protect skin from acne, rashes, and even dryness.
  • This delicious fruit is rich in monounsaturated fatty acids, which have been proven to hydrate and shield the skin by lowering the risk of premature aging caused by ultraviolet radiation.
  • Green Tea.Research found that drinking 2 cups a day not only helps prevent skin cancer but might also reverse the effects of sun damage by neutralizing the changes that appear in sun-exposed skin.
  • Oats brighten up skin. Introducing high fiber foods like oats will feed your inflammation-reducing gut bacteria, minimize spikes in blood sugar that can contribute to skin problems, and strengthen and firm up your body tissues.
  • Almonds benefit the complexion as they contain a good amount of vitamin E. Vitamin E is an antioxidant, which helps in preventing cell damage and also helps in preventing the damage caused by the sun’s rays. Those are some of the healthy food that can contribute in making your skin healthy inside and out.

Most of us think of fruits and vegetables as antioxidant sources, but surprisingly, herbs and spices pack the most punch. Turmeric, a spice often found in Indian cuisine, is one of the most effective anti-inflammatory and free-radical fighting options out there. If you find it difficult to work the ingredient into your diet, try ingesting it in a whole-food organic supplement form.

“Your skin is the fingerprint of what is going on inside your body, and all skin conditions, from psoriasis to acne to aging, are the manifestations of your body’s internal needs, including its nutritional needs,” says Georgiana Donadio, PhD, DC, MSc, founder and director of the National Institute of Whole Health in Boston.


Write a comment