Radiant, healthy-looking skin starts on the inside. All of the creams, serums, and moisturizers in the world won’t do much good if you’re not taking care of yourself from within by eating healthy and nutritious foods. But while just improving your diet is a positive step in the right direction for your overall well-being, there are certain foods that you should be incorporating into your daily intake that will really make your skin shine.

Breaking Bad Habits

Before we get into what foods can boost your complexion, we need to address some of the things that may be contributing to your skin woes. Lifestyle habits like smoking, alcohol consumption, prolonged sun exposure, and exposure to environmental toxins can all be detrimental to the health and quality of your skin. Compound that with the Standard American diet that’s full of highly processed foods that are packed with refined sugars and unhealthy fats, and you’ve got a recipe for an epidermal disaster. Over the years, these negative elements can not only rob your exterior of its natural glow, they can lead to the premature appearance of lines, wrinkles, spots, and much worse. That’s why it’s critical to avoid these influences and the harmful impact they pose as much as possible.

Our Favorite Foods for Radiant Skin

Now, on to the good stuff. There are some specific foods that have been shown to improve the health and appearance of your complexion. Here are our favorites for a radiating glow.

  • Berries – Chock full of rejuvenating antioxidants, berries have been proven to relieve some of the oxidative stress that can cause a lot of skin issues. Studies have shown that blueberries, blackberries, and raspberries have the highest content of these beneficial antioxidants. They’re also high in fiber, vitamin A, and vitamin C, and provide crucial hydration for your outer layer.
  • Avocado Avocados are excellent for skin health due to their high amount of beneficial fats like oleic and linoleic acids. They also provide plenty of vitamins A, B, C, and E, which are important for healthy skin. You can even rub this super food directly on your skin to reap some added relief.
  • Fish Specifically fatty fish that are high in omega-3s like salmon. This type of healthy fat acts as an anti-inflammatory, fending off free radicals and other bad actors that can damage the skin, while keeping it moisturized from within. They’re also a good source of high-quality protein, vitamin E, and zinc.
  • Bell Peppers Orange, yellow, and especially red bell peppers are extremely abundant in vitamin C, which helps in the production of new collagen—perhaps the most important element of strong, healthy skin. They’re also high in beta-carotene and other antioxidants that support skin health, as well as vitamins A and E, folate, and potassium.
  • Walnuts Another great source of healthy omega-3 essential fatty acids (noticing a trend here?), walnuts can help boost skin elasticity and collagen production. They are also loaded with the minerals copper, zinc, and selenium, and vitamins C and E—all nutrients your skin needs to stay healthy. So next time you reach for a little snack, grab a handful of these healthy nuts.
  • Tomatoes – This ruby-red fruit is not only beneficial for skin health, it may also protect against sunburns. Full of vitamin A and carotenoids like lycopene, tomatoes can help to protect your skin from sun damage and even help prevent the formation of lines and wrinkles.

Water – Not technically a food of course, but one of the most over-looked aspects of a healthy exterior. Staying hydrated by drinking plenty of water is an essential part of maintaining glowing skin, not to mention supporting your overall health. The proper amounts of water can help your system flush out harmful toxins while keeping your skin supple and bright. It’s recommended that you drink half of your body weight in ounces every day.