23 Super Foods for Healthy Glowing Skin

foods for healthy glowing skin

Glowing healthy skin is something what every women dreams of. Sure, the lifestyle routines and genetics somehow influence skin to darned conditions. Not just teenagers, women into their 20s and 30s are also facing problems like acne and blemishes. Most of the skin issues like acne, dull skin, skin irritations etc can be caused due to anything from hormone fluctuations to bad eating habits, stress and more.

Though, you can take treatments and antibiotics to control such skin issues but it is always better to go natural rather than using chemicals on skin. Here, we are going to introduce 32 super foods full of skin clearing properties. Try to sum up these foods with plenty of exercise in your daily skin care regime to make your skin glowing. Natural face mask for glowing skin can also be used but make sure it is homemade with all natural ingredients.

Healthy Skin Food



Umbrellas, big hats and sunscreens are used to avoid the direct sun UV rays that cause many skin problems. But, ever think of Walnuts?? Walnuts are great source of polyunsaturated fatty acids that can be able to reduce the skin cancer risks. Everyday consumption of walnuts is good for skin health.



Vitamin E is considered as one of the key source of scarred cells repair. Almonds are vitamin E rich food that fights against sun damage and repair scarred cells. Every day about 20 almonds consumption is good for skin. Vitamin E also works as an antioxidant so almonds will keep your body free of hazardous radicals.



Coconut is a super food. There is nothing that can be wasted when it comes to using coconut for skin care. When you crack a coconut, its natural water is full of electrolytes and muscle relaxing potassium that hydrates skin, makes it soft and younger looking.

The coconut’s inside part is eatable and can be consumed. The coconut oil can also be used to heal your gut. The coconut oil has caprylic acid and potent antimicrobial that fights against bad bacteria and candida of stomach. Candida is a fungus that breaks down intestinal walls and reduces stomach acid. It further causes inflammation and poor digestion. Poor digestion causes several other problems in body, skin issues are one of them. So, add coconut water or oil into your diet to get beautiful skin.

Brown Rice

brown rice

Skin health and steady blood sugar levels are associated with each other. So it is recommended to replace white carbohydrates from brown, wholegrain foods. Brown rice is one such rich source of vitamin B, protein, magnesium, selenium and antioxidants. It also helps to regulate sugar levels.



Garlic is full of natural occurring chemical called allicin that kills many harmful bacteria that causes many problems, acne and skin infections are one of them.  To get most benefits out of garlic, eat raw garlic, chopped into salad or stirred into meal.



Salmon is the protein rich food that helps boosting up the natural healing process of skin.



Broccoli is surely a super food as it is full of antioxidants like vitamins A, B complex, C, E, and K that help to renew damaged tissues and add radiance to skin, while Omega 3 fatty acids, calcium and folate support skin’s natural healing process. You may have it raw in salad or lightly steamed to get most benefits out of it.



Beetroot can make your hands dirty, but its skin clearing properties are worthy to make these efforts.  These purple roots are rich in vitamin A, E, potassium, sodium, calcium and magnesium. It is good for epidermal health, body cleaner, lowers down cholesterol and eliminates toxins from body.

Red Grapes


Red grapes and their seeds have powerful natural antioxidants that help to treat inflammatory skin like psoriasis and eczema. It also controls the side effects of any allergic reactions. You can have it as a part of your everyday’s snacks between meals.



Tomatoes are consist of Lycopene, the phytochemical that help in boosting collagen power, gives skin youthful structure and fights off the UV rays by removing skin aging free radicals. Tomatoes thrice a day keeps your skin glowing.



Carrots are great source of beta-carotene and vitamin A. Carrots are good for eyes and skin. It avoids overproduction of cells in the outer layer of skin. It controls the dead cells; block pores and reduces the development of skin cancer-causing cells.



This amazing fruit is full of health benefits. It consists of chymopapain enzymes that relieve skin inflammation.  It also has papain enzyme that removes blemishes and acne. This enzyme dissolves pore clogging fats and cleanses skin.



Eggs are perfect source of vitamins and protein. The yolk is full of vitamins that help in proper cell function and it also contains a ‘beauty vitamin’ – Biotin. This vitamin is good for hair growth and strengthens fingernails.  It also helps protect skin from dryness, rashes and acne.

Sweet Potatoes


Eating lots of fruits and vegetables gives healthy and radiant glow. Sweet potatoes are one of them. Eating just half a medium potato completes the daily recommended intake.



A Japanese dish prepared by soybeans. Natto is made by boiling and fermenting soybeans with bacteria to increase its nutritional value. Natto is a great dietary source of vitamin K2 which is good for cardiovascular and bone health. It also promotes skin elasticity and delays aging by preventing wrinkles. Natto is full of gut healing probiotics and a healthy gut prevents several skin troubles like acne, eczema.



This Indian spice is a super food that protects against cancer, reduce pain in injuries and protect skin. Turmeric’s anti-oxidants curcumin is effective in anti inflammatory and free radical fighting.



Spinach and other leafy green vegetables are rich in folate and vitamin B. It helps in maintaining and repairing DNA and reduces the possibilities of cancer-cell growth. It also promotes healthy and glowing skin.

Blue Berries


Blueberries are full of antioxidants, help your body repeal cell damaging and delays skin aging. It also boosts collagen fibers strength. This fruit is also rich in probiotics that your abdomen bacteria ferment into anti-inflammatory fatty acid which further heals immune system and fights against inflammation induced skin issues.

Green Tea


Green Tea has catechins, an antioxidant that has anti inflammatory and anticancer properties. Drinking 2 cups of Green Tea in a day helps prevent skin cancer and protects against sun damage.

Dark Chocolates


Dark chocolates are the perfect solution to the dry and sun damaged skin. It contains antioxidants known as flavanols that makes better skin texture and full resistant to UV rays.



Oats are rich in fibers that feed the gut bacteria which reduces inflammation, reduces variations in blood sugar levels, strengthen and firm up body tissues and promote skin health. It has high source of silicon that improves skin elasticity and slow aging.

Yellow Peppers


Vitamin C rich yellow bell peppers promotes growth of skin and muscle tissues, build collagen – A protein which provides structure and potency to skin, bones, tendons and muscles.



Avocado fruit is rich in monounsaturated fatty acids that hydrates and shield skin by reducing the risk of premature aging due to UV radiation. It is a great source of fats that helps in absorbing fat soluble vitamins which protect your skin from damage caused by UV sun rays.

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