Food That Will Make Your Skin Glow as Well as Supplements Do

Make your Skin Glow
Reading Time: 3 minutes

Did you know that there are plenty of foods in your local market that can make your skin really glow? If you add these foods to your diet, they will work to boost that all-important luminous complexion from the inside out.

Easy to Digest
Most extracts, minerals, and compounds found in ingestible pills are readily available in food, which is a much more enjoyable, safer, cheaper and more realistic approach to achieving healthy skin in a sustainable lifestyle.

That Gut Feeling
Recent research showing a strong link between a healthy gut and healthy skin. Eating mostly plants can improve your gut and skin health. Whole foods, soluble and insoluble fibre, omega-3 fats and leafy vegetables all can have a beneficial influence on gut health, in part by improving gut motility.

Fibre can also bind to and excrete excess hormones, which contribute to poor skin health. Plants helping to keep low our blood sugar under control. The highwater content of fresh fruits and vegetables, the fibre in whole grain, and the healthy fats of legumes, nuts and seeds all promote healthy skin by keeping us hydrated and providing the essential nutrients that our bodies need.

To help you supercharge your healthy eating regimen scroll through to see what should be on your plate!

Vegetables & leafy greens

This anti-inflammatory veggie is chock-full of antioxidants, vitamins A and C, fibre and calcium. In addition, the beta-carotene delivers a youthful glow and neutralises free radicals – not to mention, per calorie, kale has more iron than beef. Chop up kale for a summer salad, or sauté in olive oil to make a tasty side dish.


Coriander is rich in the antioxidants that prevent damage from free radicals and help the body purge the heavy metals often found in non-organic foods. Grow your own easily at home. Add it to rice, salads and dips.


Papaya Fruit
The skin is a reflection of digestive health, and this fruit assists digestion, hydrates and is a good source of vitamins A and C. Vitamin A helps to maintain the integrity of both the dermis and epidermis, both of which are layers of the skin. Vitamins A and C also help to protect the skin from sun damage. Eat: Once per week. 

This superfruit packed with antioxidants, healthy fats, omega-9, minerals, and vitamins, including vitamins C and E and a great source of biotin, which is part of the B complex vitamins. All these nutrients help to boost the production of collagen, soothe inflammation and making your skin glowing.

Rich in vitamin C, this citrus fruit will help your body purge excess water and balance the sodium and potassium levels in your cells. Vitamin C is needed to produce collagen. Add a slice of lemon to a mug of warm water in the morning to encourage digestion or squeeze onto a salad when dining out.

Oils, seeds and nuts

Coconut Oil

Use it as a moisturiser or add a spoonful to your breakfast and glow! Coconut oil is a wonderful antibacterial and antifungal, too, which is beneficial for maintaining clear skin. 


Almonds are rich in selenium and zinc, whereas walnuts are rich in omega-3 and omega-6 fatty acids. Both types of nut help purify the blood and nourish the skin to keep your skin glowing. You can soak nuts before eating them to make them easier to digest. Eat: A small handful every day.


Studies have shown that consuming flaxseeds reduces skin sensitivity and improves skin barrier function. Flaxseeds are high in fibre, protein and minerals. They can be baked, and you can grind them up to maximise absorption. Eat: 1.5 teaspoons per day.

Chia Seeds 

Chia seeds providing a large amount of nutrients, antioxidants  which fight the production of free radicals, those who can damage cell molecules and contribute to aging and diseases like cancer. Chia has a with very few calories and so easy to add into your diet. Add 1,5 teaspoon into your smoothie, porridge or salad.

Oily Fish

Sardines, trout and herring are rich in omega-3 fatty acids that provide anti-inflammatory compounds. Most skin conditions, from acne to psoriasis, are some form of inflammation. Oily fish supply vitamin E and zinc, which are essential for skin health. Eat 3 times per week, more if you suffer from an inflammatory condition.


Read Next :

Do I Need Supplements?

Intuitive Eating


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