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Food that helps your skin glow

Antioxidants such as beta-carotene and vitamins C, E, and A can help reduce the damage that is caused by unstable molecules known as free radicals.

Nutrition is considered of high importance for health. A diet that is unhealthy can damage your metabolism, cause weight gain, and even damage organs, such as your heart and liver. Additionally, it can also cause damage to your skin. According to studies your diet and food intake are claimed to significantly affect the health and aging of your skin.

It is recommended to eat plenty of fruits and vegetables. They are rich in antioxidants, which is good for your whole body, including your skin. Antioxidants such as beta-carotene and vitamins C, E, and A can help reduce the damage that is caused by unstable molecules known as free radicals. These molecules are claimed to harm the skin cells and cause signs of aging. One of the best ways to get a fair amount of antioxidants is to eat a wide variety of fruits and vegetables.

In addition to this, the consumption of foods that are high in omega-3 fatty acids, including wild salmon, sardines, fortified eggs, and walnuts are also considered to be good for the skin. Omega-3 fatty acids help to keep the top outer layer of the skin strong and intact so that external toxins and pollutants are kept out, thus reducing any further damage to the skin.

One can also try taking an over-the-counter daily multivitamin with minerals to boost your nutrient intake in case you’re not eating a balanced diet.

Here is a list of some foods that can naturally help and add radiance to your skin-:

Fatty fish

Fatty fish, such as salmon, mackerel, and herring, are considered to be excellent sources for the maintenance of healthy skin. They’re considered to be rich sources of omega-3 fatty acids, which are important for maintaining skin health.  Omega-3 fatty acids are considered important to help keep skin thick, supple, and moisturized. Added to this, an omega-3 fatty acid deficiency can also cause dry skin. The omega-3 fats present in fatty fish can help reduce inflammation, which are the main causes of redness and acne. They can even help make your skin less sensitive to the sun’s harmful ultraviolet rays. According to some studies, fish oil supplements may also help prevent inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus. Fatty fish is also considered to be a source of vitamin E, one of the most important antioxidants needed for your healthy skin. Intake of enough vitamin E is important for helping protect your skin against damage from free radicals and inflammation. Fatty fish is also considered a good source of high-quality protein, which is an important constituent for maintaining the strength and health of your skin. Additionally, fish provides zinc, which is a mineral vital for regulating inflammation, overall skin health, the production of new skin cells, etc to maintain healthy skin. Zinc deficiency can even cause problems like skin inflammation, lesions, and delayed wound healing.


Avocados are considered to be high in healthy fats. These fats help benefit many functions in your body, including the health of your skin. One should intake enough of these fats to help keep skin flexible and moisturized. Fair intake of these fats helps in achieving healthier, springy skin. It is also claimed that avocados contain compounds that may help protect your skin from sun damage. Ultraviolet damage to your skin can cause wrinkles and other signs of aging. Avocados are also considered a good source of vitamin E, which is considered to be an important antioxidant that helps protect your skin from oxidative damage and other signs of aging.  Further, vitamin E is claimed to be more effective when combined with vitamin C. Vitamin C is also considered important for healthy skin. It helps provide collagen, which is the main structural protein that helps keep your skin strong, radiant, and healthy. Vitamin C deficiency can cause dry, rough, and scaly skin that tends to bruise easily. Vitamin C is additionally an antioxidant that helps protect your skin from oxidative damage caused by the sun and the environment, which can further lead to signs of aging.


Walnuts have many features that make them an excellent food for a more radiant and healthy skin. They’re reservoirs of essential fatty acids, which your body cannot make itself. Also, they’re rich sources of both omega-3 and omega-6 fatty acids. Walnuts contain a good ratio of these fatty acids thus can help fight the potential inflammatory response to excessive omega-6. They are also a good source of zinc. Zinc is essential for your skin to function properly as a barrier.

Sunflower seeds

Sunflower seeds are an excellent preventive alternative for skin health maintenance. 28 grams of sunflower seeds has 49% vitamin E, 41 selenium, 14% zinc, and 5.5 grams of protein, which can help protect your skin.

Sweet potatoes

Sweet potatoes contain Beta carotene that functions as provitamin A, which means it can be converted into vitamin A in your body. When consumed, this antioxidant is incorporated into your skin and helps protect your skin cells from sun exposure. This may help prevent sunburn, cell death, and dry, wrinkled skin.

Drishti Lakshita
While writing brings out a dormant side of me out, topics that challenge me, get me to research or are abstract that get my mind rolling are always an added cherry. Writing, i hope will help me in adding buckets full of knowledge into my life, currently surviving on few drops.


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