40 Best Foods for a Glowing and Healthy Skin

Healthy Skin
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Your skin says a lot of things about your health, it gives the first impression about you and it makes you more attractive and beautiful if well taken care of. In this post, I will be teaching you on natural foods that improve the health and appearance of your skin when taken regularly.

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These foods I will be showing you are far safer, less expensive and more effective than most of these chemical-based skin care products that comes with adverse side effects.

One of the best ways to take care of your skin is healthy nutrition. One can tell the kinds of foods you eat by looking at your skin, an unhealthy and unnatural diet damages your skin and even causes rapid aging or skin cancer.

These foods mentioned below will not only improve the health and glow of your skin but they will also help you look younger.


This superfood is high in healthy fats that benefit your skin, your vital organs, and overall health. These fats keep your skin healthy, moisturized, supple, elastic, and flexible.

Avocados contain phytochemicals that protect your skin from damages caused by high sunlight, it protects against UV damage that cause wrinkles and aging.

They are very rich in vitamin E, this antioxidant protects your skin from oxidative damage, and it aids the production of collagen, the main protein used in making your skin strong, healthy, and beautiful.

Bell Peppers

Bell Peppers
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Green , yellow and red bell pepper background

Bell peppers are rich in beta-carotene, vitamin A, and vitamin C. These nutrients promote a healthy and glowing skin.

They boost the production of collagen, thereby keeping your skin strong and healthy. Bell peppers come in a variety of colors like red, green, and yellow and they all help fight rapid aging and dry skin.

Dark Chocolate

Dark Chocolate
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Dark chocolate have positive effects on your skin, this is because cocoa powder is high in powerful antioxidants which make your skin more healthy, hydrated, and thicker.

It makes your skin less scaly and rough, it protects your skin from the negative effects of UV light and it reduces sensitivity to sunburn.

It helps brings more nutrients to your skin by increasing the flow of blood to your skin. Regular consumption of dark chocolate enables your skin to withstand high levels of UV radiation, it helps wrinkles disappear and help fight premature aging.


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Papayas also known as pawpaw are rich in many important nutrients which your skin loves, this includes vitamins (A, B, C), enzymes, magnesium, potassium, and copper. All these nutrients benefit your skin in many ways.

The enzymes contained in papaya like chymopapain and papain prevent damages caused by free radicals on your skin and they also have powerful antibacterial and antiviral properties, thus guarding against skin infections.

Regular consumption of papaya will improve your skin health, complexion, and appearance, it also benefits your digestive system by preventing constipation and surprisingly, constipation is one of the major causes of poor skin health.

Papaya help treat skin problems like eczema, warts, cutaneous tubercles, and corns. It also hastens wound healing including chronic skin ulcers. It brightens your complexion and fades scars. It slows aging and retains youthfulness.

Fatty Fish

Fatty Fish
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Fatty or oily fish like mackerel, herring, and salmon promote healthy skins because they are dense in omega-3 fatty acids, an important nutrient that maintain and improve the appearance and overall health of your skin. Omega-3 fatty acid protects your skin and makes it thick, soft, moisturized, and healthy.

A deficiency in this nutrient causes dry and flaky skin, it increases the risks of inflammation in your skin, leading to acne, redness, and other inflammatory conditions of the skin.

Omega-3 fatty acids reduce your sensitivity to sunlight and it protects your skin from the harmful UV rays of the sun. It prevents and treats inflammatory skin conditions and autoimmune diseases affecting the skin like lupus and psoriasis.

Fatty fish is a very rich source of vitamin E, this is an essential nutrient for optimum skin health and appearance, and it is also a powerful antioxidant that protects your skin from damages caused by inflammation and free radicals. Fatty fish is also dense in high-quality protein, this helps to maintain the strength, elasticity, integrity, and glow of your skin.

Oily fish is rich in zinc, this mineral regulates inflammation, it also promotes the production of new skin cells, and it improves the overall health of your skin. A deficiency in Zinc has been linked to skin problems, delayed healing of wounds, lesions, and skin inflammation.


Broccoli is rich in many important nutrients that your skin depends on, this includes vitamin A, C, and zinc. It also contains a carotenoid called lutein, it works like beta-carotene, and it has the ability to protect your skin from oxidative damage which make your skin age quickly and also mare the appearance of your skin.

Broccoli contains a rich amount of Sulforaphane, an important nutrient that have a strong anti-cancer effect thereby protecting your skin from skin cancer.

This compound also protects your skin from sun damage by switching on the defense systems in your body and neutralizing dangerous free radicals that damage your skin and cause premature aging. It also maintains the levels of collagen in the skin.

Green Tea

Green Tea
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Green tea protects your skin from aging and damages, they are powerful phytochemicals found in green tea, one of these is called Catechins and these compounds all help improve the health and appearance of your skin in many ways.

Green tea helps to protect your skin from sun damage, it reduces the redness, sensitivity, and other problems caused by prolonged exposure to high heat of the sun.

It also help to hydrate your skin by improving the moisture content of your skin, it improves the elasticity and thickness of your skin. Avoid drinking your green tea with milk because milk reduces the impact or effectiveness of green tea.


This sweet citrus fruit is a store house of vitamin C and other important nutrients needed by your skin. Oranges help prevent oxidative damage to your skin, it also prevents DNA damage, photo-damage, and inflammation. It boosts the production of collagen and this, in turn, makes your skin more elastic, soft, and shiny.


Mangoes are excellent when it comes to rejuvenating the skin. They are rich in skin-friendly nutrients like vitamins A, E, C, and K and also flavonoids, beta-carotene, xanthophylls, and polyphenolics.

These nutrients help protect your skin from inflammation and DNA damage, they aid wound healing and improve the general health of your skin. In fact, the cosmetic industry now uses mangoes to make butters for use on the hair and skin.


Walnuts are excellent foods for your skin, they make your skin healthy because they are rich in essential fatty acids. Your body cannot make these acids, so you must get them from the foods you eat.

Walnuts are richer in omega-3 fatty acids than any other nuts and this nutrient help regulate inflammation in your body. It prevents lupus, psoriasis, and other skin inflammatory conditions.

Walnuts also contain other nutrients needed for your skin, like zinc and selenium. Zinc strengthens the structure of your skin and it hastens the healing of wounds while selenium ensures your skin stays healthy.


Tomatoes are very rich in vitamin C and all the major carotenoids that your skin and general body need for optimum health. They are also one of the richest sources of lycopene.

These carotenoids present in tomatoes like lutein, lycopene, and beta-carotene protect your skin from the causes of rapid aging and damages from the sun. Tomatoes are one of the healthiest foods for your skin because they contain all the major carotenoids that your skin needs.

Red Wine

This popular drink is well-known for its rich content of resveratrol, a powerful phytochemical that is gotten from the skin of red grapes.

This compound has a lot of health benefits and one of them is to slow down aging, thereby keeping one young and healthy. Resveratrol also decelerates the production of free radicals which are harmful to your skin and entire body.

They damage your skin cells and cause cancer and rapid aging. You should take red wine in moderation because excess alcohol is not god for your skin and entire body. It dries out your skin and increases the activities of free radicals.


Watermelon is one of the best foods for your skin, most especially oily skin that are prone to acne and other skin problems.

It helps control the production of oil because it is rich in vital nutrients like vitamins, fiber, carotenoids, lycopene, and flavonoids. Lycopene scavenges free radicals from your body thereby preventing rapid aging and damage to your skin.

Watermelon is also made up of 92% water and this helps in flushing out toxins and waste products which can dull your complexion and affect your appearance. Include watermelon in your meals regularly and you will improve the health of your skin by doing this.


Pomegranate protects the skin from the adverse side effects of pollution and sun. This wonderful fruit is dense in vital nutrients that your skin requires for optimum health and shine.

All parts of the fruits, the seeds, peel, and membrane are all loaded with powerful antioxidants that protect your skin and slow down aging. It contains a powerful antioxidant called ellagic acid which protects your skin from damages caused by UV A and UV B and it also protects your skin from pigmentation.

A study even claimed that scientists were able to generate human skin cells (dermis and epidermis) in the laboratory using pomegranates. Do not avoid this fruit if you want a beautiful skin.

Sunflower Seeds

Sunflower seeds contain essential nutrients that boost the health of your skin. Sunflower seeds contain vital nutrients for your skin like vitamin E, zinc, protein, and selenium.


So are rich in isoflavones, these phytochemicals can either block or mimic the actions of estrogen in your body. They are very beneficial for your skin. Isoflavones reduce wrinkles, prevent premature aging, and they improve the elasticity of your skin.

They also help fight dryness of the skin in post-menopausal women.

These phytochemicals increase the production of collagen, they keep your skin smooth, soft, moisturized, glowing, and strong, and they also protect your skin from skin cancers caused by UV radiation.


Lemons are storehouses of vitamin C, an important nutrient which defends your skin from damages, hyperpigmentation, and photo-damage, eliminates toxins, and boosts the production of collagen.

Lemon helps you get an even complexion, this citrus fruit is a natural bleaching agent which helps one treat uneven pigmentation, acne scars, spots, and it also makes your skin glow.


Cucumbers are superfoods for your skin, the skin of cucumbers has the largest natural store of sulphur, an important needed for optimum skin health and glow.

They are also rich in pure water, this helps in eliminating toxins and wastes from your skin, it also keeps your skin cool and moisturized. It has a cooling effect on your skin and cucumber has a lot of antioxidant properties.

Cucumbers can also be used to whiten the skin because of their dense content of sulphur and other phytochemicals, they also fight wrinkles and clear the signs of aging.

For skin health and complexion, used unpeeled cucumbers, this means you should eat cucumbers along with the skin because the skin contains most if the nutrients.


Bananas are extremely good for your skin, in fact, banana peels are used to eliminate acne scars. Bananas are dense in skin-friendly nutrients and they are also good moisturizers. They have both antimicrobial and antioxidant properties and they make your skin glow.

Sweet Potatoes

Sweet potatoes are storehouses of beta-carotene, this powerful nutrient acts as a sunblock in your body thereby protecting you from the negative impact of harmful UV rays from the sun. They also protect your skin from dryness, wrinkles, sunburn, and even cell death.


Apples are wonderful for your skin and there is a common saying that maybe Eve ate it to cure her skin problems. Apples are rich in important skin nutrients, while they keep the doctor away, they keep aging and skin problems away.

They have powerful antioxidant properties that help scavenge free radicals from the body, the peel of apples should not be discarded except you are not sure if it is organic because the peels are very rich in antioxidants.


Kiwi is dense in vitamin C and nutrients that prevent free radicals from damaging your skin and body. It also stops DNA damage and it promotes the synthesis of collagen.

This, in turn, prevents wrinkles and other signs of aging. Regular consumption of kiwi will improve your overall skin health.


Peach makes the skin glow, it is dense in skin-friendly nutrients and antioxidants which protect your skin from the activities of free radicals. Peaches prevent skin damage, and other skin problems. They also stop rapid aging and slow down the process of aging.


This wonderful fruit does wonders for your skin, it prevents and treats skin problems like psoriasis and other autoimmune skin problems.


Gooseberry also known as amla is very good for the skin because it is loaded with vitamin C and other nutrients that the skin requires for optimum health.

It has powerful antioxidant and anti-inflammatory properties, it hastens wound healing, it soothes your digestive tract thereby fighting constipation which causes poor skin health.

Gooseberry also boosts the production of collagen, one of the most important nutrients needed by your skin. This wonderful berry is one of the most sought after natural ingredient in the cosmetic industry.


Apricots have fierce skin-protecting properties, they protect the body most especially from free radicals and they also prevent cell death. They maintain youthfulness and slow down aging.


Cherries have the ability to repair worn out skin tissues and to also protect your skin from damages. They have powerful anti-inflammatory and antioxidant properties, all these help in keeping your skin healthy, beautiful, soft, and bright.


This sweet fruit is rich in vital skin nutrients and phytochemicals which benefit your skin greatly. It also contains a powerful enzyme called bromelain, this enzyme has powerful wound-healing properties.

It also prevents inflammation and cancer. It helps eliminate dead skin cells from your body and it speeds up the process of healing. It also prevents and fights infections.


This is an excellent food for your skin and one of the best foods for acne-prone skins. Strawberries make your skin beautiful, soft, clear, and spotless. They are rich in alpha-hydroxy acid, (salicylic acid), ellagic acid, and vitamin C.

Salicylic acid is used in treating acne, ellagic acid protects your skin from harmful UV rays, it also prevents wrinkles and damage to the collagen in your skin. Vitamin C boosts the production of collagen and protects your skin from infections and cancer.


Red and green grapes are rich in resveratrol, this important nutrient has already been spoken about in number 12. It protects your skin from the harmful effects of UV radiation and cancer.

Grape seeds also rejuvenate your skin, they heal your skin and protect it from factors that cause skin problems and damages. It is one of the surest ways to get a flawless skin.


Prunes, which are actually dried plums are very beneficial for your skin. They contain a lot of skin-friendly nutrients and they are also good for your digestive system. A healthy digestive system is good for your skin because poor digestion and constipation make your skin look dull, sick, and prone to acne.


Carrots are store houses for nutrients and phytochemicals that make your skin glow. They contain a large amount of beta-carotene which makes your skin glow, bright and healthy and it also prevents the degeneration of your skin cells.

Beta-carotene slows down aging and it keeps your skin healthy. It has a large amount of vitamin C, this antioxidant promotes the production of collagen and improves the overall health of your skin.

Green Vegetable

Green leafy vegetables like spinach, kale, parsley, and others are good for your skin. They are rich in antioxidants, phytochemicals, and important nutrients that protect your skin and promote its health.

Regular consumption of green leafy vegetables cuts the risks of skin cancers and autoimmune conditions of the skin like lupus and psoriasis.


Coconut, coconut oil, coconut milk, and coconut water are all good for your skin. They relax your muscles and hydrate your skin, thus fighting dryness and also making your skin young, soft and supple.

Coconut meat heals your gut, fights inflammation all through your body including your skin, and prevents skin breakouts. You can include coconut oil in your skin care products to give you a healthy look and a natural glow.


Pumpkins contain lots of antioxidants, vitamins, and minerals which are all required for optimum skin health. They promote the creation of new skin cells, they regulate the production of oil thus helping to prevent acne in oily skin.

Pumpkins help improve your skin tone and complexion, it shrinks large skin pores and gives a natural glow to your skin. Pumpkin is a natural whitening agent. Include pumpkin in your diet regularly.


Turmeric is well known for its strong fight against pain and cancer but it is also a superfood for the skin. It protects your skin from all that cause harm and it is one of the most powerful free radical-fighting and anti-inflammatory foods.

Turmeric’s active ingredient is called Curcumin, this compound is a powerful antioxidant which help keep premature aging and other skin problems at bay. It lightens scars, dark spots and pigmentations.


This fruit is one of the best sources of antioxidants which are good for your skin. These antioxidants protect your skin from the effects of free radicals.

Blueberries make sure that the collagen produced by your body is strong and this is due to their high levels of anthocyanins. This powerful phytonutrient plays a lot of important roles in the body.

It improves the glow and the health of your skin and increases the levels of probiotics in your gut because they have a high content of fiber. These probiotics improve your digestive system, and this, in turn, will make your skin healthy and shine.


Oats are nutrient-dense whole food that helps improve the glow, complexion, and elasticity of your skin. They have a high amount of fiber that helps control high levels of sugar in the blood, one of the leading causes of skin problems.

Oats also strengthen your tissues and make your body firm. They contain a high level of silicon, this is an important mineral needed by your body because it helps your skin to retain its elasticity and it slows down the process and signs of aging.


Beetroot is loaded with phytochemicals, vitamins, and minerals which benefit your skin health and appearance. It makes your skin glow simultaneously and it has a powerful anti-inflammatory property that keeps the outburst of pimples and acne in check.

It gives you a bright and radiant complexion and it clears spots and blemishes. It also purifies your blood and eliminates toxins from your body, this gives your skin a natural glow that is perfect.


Egg whites
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Whole eggs are great for your skin, the yolk contains vital nutrients like minerals and vitamins that your skin need for great health, and they aid the proper function of your skin cells. The yolk also contains a high amount of biotin, this nutrient is known as the “beauty vitamin”.

It beautifies your skin and protects it from acne, dryness, rashes, and other skin problems. The egg white is made of pure protein which can help in the synthesis of collagen. What do you think? Did we miss anything? let us know in the comment box below.

Healthy Skin
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Faith Ebiojo David
I am a Biochemist and Naturopath, I love writing and educating people on health and wellness matters.
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