The Best Foods for Gorgeous Glowing Skin
When you’re plotting your skincare regimen to finally get that ultimate glow, your brainstorming session might not initially include terms like essential fatty acids, selenium, and vitamins A, C, and E. But it’s these secret soldiers that provide the behind-the-scenes action necessary for clear complexion, anti-aging defense, and radiant glow. Your skin is in constant battle with intruders such as free radicals, UV rays, and inflammation; and these essential nutrients are the guys that run around, picking up the pieces. Now we don’t expect you to know the vitamin and fatty acid content in everything you eat (because that would be time-consuming and a bit crazy); so, since we're all in this skincare quest together, we wanted to make an easy list of the best foods to help get that glowing skin we dream of.
Dermstore, our dearest all-knowing dermatologist-backed skincare retailer, recently featured some of the best (and worst) foods for your skin using keen insight from dermatologist, Dr. Janet H. Prytowsky. So we rounded up the best foods for getting glowing skin, including her recommendations and a few of our own. In our opinion, if there’s a way we can get better skin by strategic snacking, we’re up for it! Here are some expert picks for foods that’ll take your skin to radiant heights.
Better start making your salads with this leafy green because it’s just rich in vitamins that are imperative for clear, radiant skin. Vitamins E and C work together to as an all-star duo for healthy skin, and spinach happens to be abundant in both.
The high concentration of selenium and zinc (and more omega-3 fatty acids!) in Brazil nuts give your body vitamins that you’re less likely to consume regularly. These vitamins support a healthy complexion and skin elasticity, making it a go-to glow food. As with most nuts, these are higher in calories; so we suggest snacking on them during the day or using them to make a pesto, which also contains skin-healthy olive oil.
Salmon, Tuna, and Mackerel
Omega-3 fatty acids are going to work wonders for supple, glowing skin; and you can get your fair share by eating these three seafood picks especially. It’s suggested to try to eat omega-3 rich proteins at least three times a week. Omega-3 fatty acids also help reduce inflammation, while helping defend skin from UV radiation (which leads to skin cancer).
Oranges, Lemons, and Grapefruits
These citrus fruits do more than add a zing to any dish or drink. The abundance of vitamin C in these fruits helps reduce inflammation and keeps skin bright and youthful. Vitamin C works by repairing and regenerating tissues, like your skin, after damage. It'll speed along the process of correcting dark spots and uneven skin tone. (And Vitamin C serums are trending all over the skincare world for that exact reason!)
Tea and Coffee
While both of these lovely caffeine-laden beverages give different benefits for your skin, coffee and tea both contain antioxidants (catechins in tea; phenolic acids in coffee), which repair and protect your skin cells for naturally healthier, more radiant skin. Green tea, in particular, is great for your skin; and it’s become a huge anti-aging ingredient in many topical products. Coffee extract, on the other hand, can increase blood flow and decrease inflammation, which gives skin a brighter complexion.
We love to throw alfalfa sprouts on a sandwich, wrap, or salad; but you can garnish just about any warm dinner with a healthy dose of it. Alfalfa sprouts are rich in vitamin A, which your body uses is many ways. As far as skin health, vitamin A helps fight infection by strengthening your skin barrier, combating dullness and dryness with its cell growth stimulation, and slowing signs of aging with its antioxidants. You can be find similar beta-carotene dosage in carrots, if you’re adverse to these earthy sprouts!
Olive oil is an easy way to incorporate the benefits of oleocanthal and more antioxidants into your diet, whether if you want to use it for making homemade salad dressing or cooking a protein-packed dinner. It will help your body fight the loss of collagen and elastin, which leads to dull, aging skin. As an added bonus, these benefits help fend off factors that lead to cancer and Alzheimer’s. That’s also why the olive oil-packed Mediterranean diet is known for its healthy lifestyle support.
These versatile little guys can be thrown on a salad, in a snack mix, or on top of yogurt and berries; and they happen to be super rich in vitamin E, which acts as an antioxidant helping to protect cells from damage caused by free radicals.