Looking for the right skincare ingredient to achieve a healthy-looking skin?

What if we said the key to a radiant complexion is beyond what you apply on your skin?

No doubt skincare products are essential. But, healthy skin is significantly influenced by a nutritious and balanced diet.

You must have heard—you are what you eat.

Regularly eating nutrient-rich foods can potentially slow down the ageing process, help with skin-related issues such as acne, and improve skin elasticity.

In this post, we will explore 10 foods (superfoods!) you should add to your diet for glowing and clear skin.

Tomatoes

Tomatoes have Lycopene—an anti-ageing antioxidant that helps boost collagen production, giving a glow to the skin.

Studies hint that your body absorbs Lycopene better when it is cooked, so indulge in hearty stews and soups. 

Or, include tomatoes in your salad. Either way, regularly eating them is sure to give you healthy skin.

Dark Chocolate

Chocolate? And healthy? Yes, that’s right. 

Dark chocolate, particularly the one with high cocoa content, can be beneficial for your skin.

A 2014 study says that antioxidants in cocoa can help prevent early skin ageing and increase blood flow to the skin.

The flavonoids found in dark chocolate decrease skin roughness and offer protection against the sun.

Additionally, dark chocolate can help reduce stress levels, which can have a positive impact on your skin's overall health.

Almonds

Almonds contain omega-3 fats and polyphenols, which can help lower the risk of sun damage (photoaging) to the skin.

It also has abundant vitamin E that repairs skin cells—providing calcium and healthy fats.

One study in 2021 showed that individuals randomly assigned to eat almonds daily had a significant reduction in their wrinkles after 16 weeks.

Broccoli

Ugh! Those green veggies again. But, this one's worth trying. 

Broccoli is filled with vitamin A, vitamin C, Zinc, and carotenoids—all of which are beneficial for your skin.

A study conducted to examine the nutritional attributes of Broccoli says that it prevents free radicals (the primary cause of premature ageing) and protects skin from sunburn and reduces the risk of skin cancer.

If taste is a concern—try it with smoothies, toasties, stir-fries and pasta dishes.

Fatty Fish

Eat fatty fish like salmon, mackerel, and herring for healthy, glowing skin. They have omega-3 fatty acids that keep your skin thick, elastic, and hydrated.

Moreover, the omega-3 fats in fish reduce inflammation and make your skin less sensitive to the sun’s harmful UV rays. 

A 2018 study says 

“Fatty fish can improve skin barrier function, inhibit UV-induced inflammation and hyperpigmentation, and repair dry skin.”

Cucumber

Cucumbers, packed with water, hydrate the skin—and help reduce puffiness and under-eye dark circles—giving your skin a refreshed look.

Natural anti-inflammatory effects in Cucumber lighten the skin, reduce tanning, and treat wrinkles and fine lines.

Egg Whites 

High in lysine and proline (essential amino acids), egg whites boost collagen production to help fight fine lines.

They have biotin, Vitamin B7, that protects your skin from acne and dryness.

Moreover, egg whites are also enriched with Vitamin D and K, which helps with hyperpigmentation and acne scars.

In case you don’t consume eggs—try peanuts—as they also have the amino acid lysine.

Strawberries

Strawberries are rich in Vitamin C, flavonoids, and anthocyanins. These substances protect skin cells from environmental damage like photoaging. Strawberries also boost collagen production to help promote overall healthy skin. 

And because strawberries have flavonoids (anti-inflammatory properties), they help repair the damaged skin cells. 

Moreover, a recent study says strawberries can protect your skin from UV radiation and inflammation.

Carrots

Carrots have beta-carotene and vitamin A, which promote skin cell turnover and repair of damaged cells. Moreover, Vitamin A provides your skin with an additional sun protection and helps balance collagen production. 

Antioxidants in carrots neutralise the overproduction of cells in the epidermis (the outer layer of your skin). Thus, it prevents clogged pores and reduces the risk of future breakouts. 

A recent study states that oral consumption of Vitamin A is effective for acne vulgaris.

Spinach

For gut health, spinach is an essential food. Packed with fibre and iron, it enhances blood circulation, promoting glowing skin.

Spinach contains vitamins A and C, which protect your skin from sun damage. Moreover, it has antioxidants like beta-carotene and lutein that counteract oxidative stress (the primary cause of premature ageing).

Overall, this green powerhouse is an excellent way to consume iron, which hydrates your skin—giving a radiant complexion.