By: Remy Raccuia
Everyone’s answer to everything is it starts from within, but when it comes to glowing skin, the food we eat truly does have an effect on our skin’s appearance. A skincare regimen is obviously necessary, but if you feel like you’re lacking that certain glow even with a stellar skincare lineup, consider incorporating new foods into your daily eating habits. I’ve compiled a list of fifteen superfoods that will get your skin glowing!
That avocado toast on your Instagram story isn’t just helping your aesthetic- avocados contain healthy fats that help to prevent sun damage. Avocados are packed with vitamin E, one of the building blocks in our skincare routines. If you’re looking for an overall glow, also consider incorporating avocado oil into your cooking and your face masks (Lindberg, 2020).
Antioxidants are the key ingredient to obtaining beautiful, glowing skin. Thankfully, blueberries are packed with them! Blueberries might be the most superior superfood of them all. Blueberries prevent wrinkles, increase collagen production, reduce inflammation, increase circulation, and help to calm various skin conditions (Davidson, 2020). Head to your local farmer’s market and stock up on nature’s candy!
Carrots are packed with beta-carotene which our body transforms into vitamin A. Vitamin A keeps our skin glowing and radiant. By incorporating carrots into your daily diet, you easily achieve the recommended daily vitamin A intake (Annmarie, 2020).
Coconut oil is one of the most popular natural moisturizers. Coconut oil contains fatty acids and antioxidants which hydrate the skin (Dresden, 2020). It also is great for your hair, creating strong and shiny locks. Coconut oil canreplace other cooking oils, such as olive oil, and is great to use when baking.
As if we need any more reasons to eat dark chocolate, here’s another incentive. Dark chocolate is packed with antioxidants and smooths skins overall texture (Rathod, 2018). Don’t forget to pick up your favorite dark chocolate at the grocery store – dessert & self care all packed into one delicious bite!
Ginger is filled with antioxidants and is known to be anti-inflammatory while helping to soothe the skin (Bode & Dong 2011). Many facial treatments are starting to incorporate ginger, in order to create calm, glowing skin. Get those ginger shots in!
If you don’t already – it’s time to start your day with a cup of green tea or matcha. Not only is green tea delicious and also a more natural form of caffeine, it is also filled with antioxidants and contains anti-inflammatory properties which helps to calm the skin (Shunatona, 2020). Green tea has been proven to reduce the effects of sun damage, such as hyperpigmentation, and creates an even, glowing skin tone.
Lemons are packed with vitamin C, and also are extremely alkalizing. A cup of lemon water a day can help to balance your body’s pH, which helps to keep skin balanced and in check! Vitamin C creates a brighter complexion, creating an island glow at home.
I love a good oyster happy hour – there is truly nothing better! Oysters contain high levels of zinc. Low intakes of zinc can cause acne and aging, but by eating just two oysters, you reach the daily recommendation and improve skin elasticity (Feiereisen, 2020).
Papayas are rich in antioxidants, specifically lycopene, that fight against aging. Antioxidants are the key to keeping your skin youthful and glowy (Frothingham, 2019). Papaya is also known to promote hair growth – so you can kill two birds with one stone!
Salmon is packed with omega-3 fatty acids that help keep our heart healthy, but also our skin. Omega-3 is also a collagen producer and keeps skin glowing. The American Heart Association suggests 7 ounces per week (Fish, 2017). Plan a sushi date with your friends and see glowing results.
Get your greens in! Spinach is packed with vitamin K, C, and A which “work together to help your skin enhance its radiance” (Zel, 2020). By incorporating spinach into your smoothies, salads, or snacks, you will start to see healthier, radiant skin.
Sweet potatoes aren’t just a Thanksgiving staple, they are also filled with vitamins and minerals that make you glow from the inside out! Sweet potatoes are carotenoid-rich and help to brighten skin’s complexion (Women’s, 2016). I love making baked sweet potatoes and adding a little bit of cinnamon and vegan butter to make it a sweet treat.
Tomatoes are packed with vitamin C and help to boost collagen production, which keeps skin looking youthful & glowy. Like papayas, tomatoes also contain lycopene, a rich antioxidant, that protects the skin against damage. Skin damage can cause dehydration and rough skin texture (Lycopene, 2016). Lycopene is also most easily digested when cooked, so keep that in mind when planning meals!
Turmeric is extremely anti-inflammatory and stimulates the skin for reproduction. It fights against free radicals that tend to dull our overall skin tone (Summers & Hanson, 2020). Turmeric is ~trendy~ these days: influencers are masking with it, fitness gurus are taking wellness shots with it – it’s time to get on board.
2016. “Lycopene”. L’Orèal. Retrieved from https://www.lorealparisusa.com/ingredient-library/lycopene.aspx
2017. “Fish and Omega-3 Fatty Acids”. The American Heart Association. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids
Annmarie Skin Care. (2020). “3 Ways Carrots Are a Super Beauty Food”. Annmarie. Retrieved from https://www.annmariegianni.com/carrots-for-skin/
Bode, AM. & Dong, Z. (2011). “The Amazing and Mighty Ginger”. Herbal Medicine: Biomolecular and Clinical Aspects, 2nd edition. Boca Raton. CRC Press / Taylor& Francis.
Davidson, K. (2020). “8 Suprising Blueberry Benefits for Your Skin”. Healthline. Retrieved from https://www.healthline.com/nutrition/blueberry-benefits-for-skin
Dresden, D. (2020). “Is coconut oil good for your skin? Types and uses”. Healthline. Retrieved from https://www.medicalnewstoday.com/articles/coconut-oil-good-for-skin#benefits
Feiereisen, S. (2020). “19 Foods To Eat Every Day to Keep You Looking Young”. Eat This, Not That. Retrieved from https://www.eatthis.com/foods-with-beauty-benefits/
Frothingham, S. (2019). “Benefits of Papaya for Your Skin and Hair”. Healthline. Retrieved from https://www.healthline.com/health/papaya-benefits-for-skin
Lindberg, S. (2020). “Can Avocados Improve the Health of Your Skin?”. Healthline. Retrieved from https://www.healthline.com/health/avocado-benefits-for-skin
Rathod, K. (2018). “Dark chocolate benefits for skin, hair, and health”. Femina. Retrieved from https://www.femina.in/wellness/health/dark-chocolate-benefits-for-health-106835.html
Shunatona, B. (2020). “Green Tea Is the Superhero Ingredient for Everything From Acne to Anti-Aging”. Byrdie. Retrieved from https://www.byrdie.com/green-tea-for-skin-4843092
Summers, G. and Hanson, C. (2020). “Everything You Ever Wanted to Know About Turmeric for Skin”. Byrdie. Retrieved from https://www.byrdie.com/the-surprising-skincare-benefits-of-turmeric-2442900
Women’s Health Magazine UK Authors. (2016). “The Link Between Sweet Potato And Glowing Skin”. Women’s Health. Retrieved from https://www.womenshealthmag.com/uk/beauty/skin/a705395/the-link-between-sweet-potato-and-glowing-skin/
Zel, M. (2020). “What Are the Benefits of Spinach for Skin?”. Youth To The People. Retrieved fromhttps://www.youthtothepeople.com/blogs/to-the-people/what-are-the-benefits-of-spinach-for-skin-1#:~:text=Spinach%20contains%20vitamins%E2%80%94namely%20vitamins,and%20fortify%20its%20natural%20barrier.