6 Essential Foods for Glowing Skin 6 Essential Foods for Glowing Skin
The impact of your diet is much more powerful than those skin cream. The foods you eat actually builds the individual cells in your... 6 Essential Foods for Glowing Skin

The impact of your diet is much more powerful than those skin cream. The foods you eat actually builds the individual cells in your body. The condition of our skin and how it ages are influenced by a number of factors, with diet and lifestyle playing a major part. Eat a nutritious diet and you are building vibrant, healthy cells. Eat a depleting diet and you’ll build misshapen cells.

Below are essentials foods to eat for glowing skin;


Omega 3 – The omega-3 fatty acids from fish feed the cells of your skin. Healthy oils help the skin retain moisture and maintain elasticity. Choose wild fish if possible to reduce toxic mercury exposure (anything toxic is aging). You can also try flax seeds, walnuts, or hemp seeds for omega-3 fatty acids as well.

Oily fish like salmon, mackerel, sardines and trout contain beneficial fats, which promote skin hydration, resulting in plumper looking skin. Healthy oils make the ultimate internal moisturiser as they help keep cell walls supple.


Packed with healthy fats, nuts like walnuts, hazelnuts and almonds, as well as seeds like chia and flaxseed help keep us well-oiled. They’re great sources of vitamin E, an active sun blocker, which protects skin cells from UV damage, while also keeping it soft and supple. Nuts and seeds are packed with minerals including zinc, which helps heal blemishes and reduces inflammation and redness – especially useful for those with rosacea or acne.


Vitamin C – This vitamin is good for more than just beating a cold. It helps ease inflammation and aids in the production of healthy skin collagen. Eat many fruits and vegetables like kiwi, broccoli, papaya, bell pepper, citrus fruit, berries, dark leafy greens, and tomatoes.

Vitamin E – This vitamin is a fat-soluble powerful antioxidant that can directly help repair skin. It is also anti-inflammatory and can help heal damage from sun exposure. Many foods that are high in vitamin C are also high in vitamin E. This includes dark leafy greens, kiwi, and broccoli. Other good sources of vitamin E are avocado, sweet potato, olive oil, and nuts.

Vitamin A – This vitamin is important for the maintenance and repair of tissue. When vitamin A levels are low, you’ll likely find yourself with dry, flaky skin. And while many beauty products contain vitamin A in the form of retinoids, you need to get enough of this vitamin in the diet. Luckily, you have many fruits and vegetables to choose from. Some excellent sources are carrots, sweet potatoes, leafy greens, and red peppers.


Selenium – This trace mineral is missing in many modern diets due to modern farming practices that deplete soil of essential minerals. Selenium is instrumental in the formation of glutathione, a vital antioxidant that protects against cellular damage and inflammation. Selenium is also believed to be protective against skin cancer and acne. Eat a couple of Brazil nuts a day as an easy way to include enough selenium in the diet. Other good options are crimini mushrooms, sunflower seeds, and tuna.

The bottom line is fruit, vegetables, fish, and healthy fats are powerhouse foods for the skin. They are also pretty good for the rest of the body. You don’t have to spend much on bottle to achieve a glowing skin.



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