Are you looking to add the best food for skin glow to your diet? Then, this article is just what you need. Enumerated here are the best food for skin glow that you should include in your meals if you want a glowing and healthy-looking skin.  

When the first rays of sun hit the horizon, those who are lucky enough to have a balcony or a garden can enjoy them. But it is good to keep in mind that even the spring sun can damage our skin.

At home we have many foods and products useful to strengthen the skin and protect it. Just consume them regularly to improve brightness and elasticity.

Best Food For Skin Glow – Eat Your Way To A Healthy & Radiant Looking skin

Here are the foods to eat to have healthy skin and prepare it for the sun.

1. Carrots

Among the most useful vegetables for the skin, carrots are rich in carotenoids, essential antioxidants to prevent premature aging, and vitamin A, equally important for protecting the epidermis from damage by UV rays. They also stimulate the production of melatonin, which allows for a correct tan. The carotenoids also help combat degenerative diseases of cataract, and protect the heart, lungs and intestines. A word of advice: try to eat them raw, to avoid diluting their properties.

2. Potatoes

The potatoes can heal and protect against the damaging effects of solar radiation because they are rich in beta-carotene, a precursor of vitamin A. Potatoes also contain vitamin C which, in addition to helping the immune system, also acts as an antioxidant. To prepare the skin for the next sun, in particular, you can opt for American sweet potatoes, particularly rich in beta-carotene: 100 grams of sweet potatoes, in fact, bring so much beta-carotene that it covers the recommended daily dose of vitamin A.

3. Green tea

The green tea is an excellent food for healthy skin, even when it is exposed to the sun. Rich in antioxidants such as polyphenols, it is useful against ultraviolet radiation and prevents premature aging of the epidermis. The polyphenols contained in green tea, in fact, have a general antioxidant action, protecting the skin even in the event of smog, pollution, smoke, stress and chemicals.

4. Oat flakes

Oats contain avenanthramide, a group of antioxidant phenolic compounds that are very useful for the health of the skin and for improving its elasticity. In addition, in case of sunburn, oats can be used to prepare a soothing mask.

5. Strawberries

Thanks to the anthocyanins, the pigments responsible for their red color, strawberries are considered a real elixir for the health and beauty of the skin. Together with vitamin C, in fact, anthocyanins help maintain the elasticity of the epidermis and improve its luminosity.

6. Cucumbers

The cucumbers contain a lot of water, which helps to moisturize the skin, as well as to purify the body. They are also rich in antioxidants, pain relieving compounds, vitamin C and other nutrients that stimulate collagen production, thereby improving skin elasticity.

7. Tomatoes

Vitamin C, carotenoids and lycopene are a mix of substances that tomatoes are rich in and which significantly improve skin health. In particular, carotenoids and lycopene block free radicals, reducing the damage of UV rays and preparing the skin to receive the sun in complete safety. You can eat them both raw and cooked. The tomato puree, in fact, contains the same level of lycopene as the freshly picked tomatoes.

8. Avocado

Full of Omega 9 fatty acids, which is a part of the foundation of healthy skin, this fruit encourages epidermal regeneration by reducing irritation and redness. Supplementing your diet with an Avocado dish could help you have shinier skin.

9. Coconut oil

Coconut oil is made up of healthy, saturated fats and proteins that not only encourage epidermal regeneration, but help to firm the skin resulting in a radiant-looking complexion and a more uniform skin tone. This set of factors contained in coconut oil helps to make your skin more shiny and glowing.

10. Spinach

The King of green leafy vegetables, Spinach includes a huge range of vitamins; particularly folate, which helps DNA repair itself and can also reduce wrinkles. All green leafy vegetables are extraordinary for improving the skin and therefore increasing the volume of these foods in the diet can have a huge impact on your complexion and the brightness of the skin.

11. Almonds

Full of good fats, almonds are particularly known for their wide range of health benefits, one of which is represented by the high levels of vitamin E that protect the skin from cell damage and encourage regeneration.

12. Broccoli

Broccoli is rich in vitamin C, stimulating collagen production, and in vitamin A which protects the skin from ultraviolet radiation. These plants are also rich in glycophorin, which when consumed turns into sulforaphane, a substance that stimulates the skin repair process and helps it stay healthy.

13. Water

In addition to preventing free radicals, proper nutrition against premature aging of the skin must provide for a good state of hydration. Water is the fundamental constituent of all living beings, necessary to perform numerous biological functions. Furthermore, water allows cells to receive their nourishment and to eliminate metabolic residues and toxins. For healthy skin, it is generally recommended to take at least 2 liters daily of liquids through drinks (water, tea, herbal teas, provided they are unsweetened) which, together with fresh fruit and vegetables, prevent states of dryness & flaking and help diuresis by promoting the elimination of toxins and harmful cell metabolites.

14. Tofu

Tofu can help firm and preserve collagen, a fibrous protein that keeps the skin firm, as it is rich in isoflavones. A study has shown that people who eat isoflavones and are exposed to ultraviolet radiation have fewer wrinkles and smoother skin than those who are exposed to UV rays, but have not taken isoflavones. Experts believe that isoflavones help prevent collagen breakdown.

Lifestyle habits that damage the skin

Is it enough to cleanse the skin well every evening and eat properly? It could be enough if you do not damage it every day with an incorrect lifestyle that does not promote health in general. The most dangerous are:

  • The abuse of alcohol, i.e. the ethanol of wine and spirits, which in addition to causing damage to the body in general produces deep dehydration, accelerates coupe rosé, produces free radicals and quickly ages not only the skin, but the entire body.
  • Smoking, in addition to dulling complexion and reducing brightness, also speeds up the appearance of wrinkles, helps to produce those ugly fine lines that form around the mouth due to the movement that the facial muscles make when smoking. Smoking produces free radicals, vasoconstriction which can cause changes in connective tissue, elastin and collagen.
  • Sedentary lifestyle, the absence of regular physical activity, in particular of the aerobic type, reduces the vascularization and the formation of the capillaries, thus reducing the nourishment of the outermost part, the skin.


A diet focused on high-quality lean proteins, fiber, healthy oils, raw fruits and vegetables, and spices is best for supporting healthy skin. These foods tend to contain high-quality amino acids—the building blocks for firm skin—plus anti-inflammatory and antioxidant-rich ingredients that promote optimal skin metabolism and defend against environmental stressors.

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