Don’t we all know the much familiar pain while looking into a mirror and spotting a red pimple or wrinkles on your face staring back at you ?! Do not worry, for we know the perfect solution for all your skin problems. They say the way to the heart is via the stomach, but we say the path to the skin crosses the stomach too !!

Healthy eating is the one-stop solution that leads to a healthy mind, body, and skin. This article will look at the top 20 foods to help prevent and treat various skin problems like acne and blemishes.

Top 20 Foods For Healthy Skin:

Incorporating these 20 foods in your diet will lend a healthy glow to your skin on regular usage. Know which foods will make you look 10 years younger in the list below.

1. Salmon:

Salmon is an oily fish, rich in omega 3 fatty acids, extremely beneficial for skin health. They reduce inflammation, which causes skin irritation and redness. It also has a protective effect against the sun’s harmful UV rays. Some studies show that it is useful in fighting autoimmune skin conditions such as lupus and psoriasis. The fatty acid content in salmon keeps the skin soft, supple and moisturised. It is rich in vitamin E, essential for skin health. It contains zinc, which is required to maintain the tensile strength of your skin and promote wound healing. (1)

2. Soy:

It is one of the foods to eat for glowing skin. It contains plant compounds known as isoflavones, which interfere with the function of estrogen hormone in the body, i.e., either block or stimulate its function. Isoflavones, on eating regularly, have been shown to improve skin elasticity and prevent premature aging like fine lines and wrinkles. It keeps skin moisturised, soft, and supple. It also protects the skin from UV radiation and indirectly reduces the risk of certain skin cancers in the body (2).

3. Carrots Juice for Glowing Skin:

This crunchy orange vegetable contains high levels of beta carotene, which is nothing but provitamin A. This vitamin A has been shown to reduce the skin’s oil production and thus unclogs the pores, preventing acne formation. It is beneficial for psoriasis. It also prevents dryness of the skin, keeps it hydrated, and maintains the skin’s elasticity. (3)

4. Green Tea:

Green tea is rich in antioxidants called catechins, which help protect the body and face from sun damage and irreversible signs of aging. Studies have proven that drinking 2 cups of green tea every day could reduce irritation and redness caused due to sun exposure by almost 25%. It improves circulation to the skin, making it healthier. It softens the skin’s texture, improves hydration levels, and maintains the skin’s elasticity, leading to a more youthful appearance of the face. (4)

5. Avocado:

Avocados are rich in healthy fats, which help the skin’s lipid barrier retain moisture and keep it hydrated and soft. It is also said to contain photoprotective compounds which protect the skin from UV ray damage. Avocados are rich in vitamin E, which acts as an antioxidant and prevents free radical damage to the skin. It also contains vitamin C, which boosts collagen production, keeps the skin firm and healthy, and brightens the complexion. (5)

6. Olive Oil:

Olive oil contains several essential nutrients like vitamins A, D, E, and K, indispensable for the skin’s structural integrity. It helps slow down the skin’s ageing process and reduces the appearance of fine lines and wrinkles. It is known to hydrate the skin deeply and acts as an excellent natural moisturiser. Olive oil has antibacterial effects and can be used to treat bacterial infections on the skin. It has antioxidants, which prevent oxidative damage to the skin. It is also known to reduce the harmful effects of UV rays on the skin and thereby reduce the incidence of skin cancers. (6)

7. Sweet Potatoes:

Beta carotene is provitamin A, i.e.; it can be converted into vitamin A in our body. Carotenoids like beta carotene act like natural sunscreens for the body. If you consume a lot of beta carotene, the body might have an orangish colour to the skin, lending a healthy glow to the skin. (7)

8. Almonds:

Almonds are a rich source of vitamin E, a potent antioxidant and work wonder for the skin. It prevents signs of aging and the formation of fine lines and wrinkles. Almonds boost collagen production and brighten the complexion. It is shown in certain studies that eating vitamin E orally also improves its levels on the skin surface and keeps the skin soft and moisturised. Almonds may also bolster your body’s defences against skin cancer. (8)

9. Pomegranates:

Pomegranates contain antioxidants called polyphenols, which act as free radical scavengers and protect the skin from oxidative stress and sun-induced photodamage. It increases blood circulation to the skin, giving it a healthy glow. It contains fiber and several essential vitamins and minerals, which provide nutrition to the skin and keep it healthy and glowing. (9)

10. Broccoli:

It contains several essential vitamins and minerals required for skin health. Some are zinc, Vitamin C, and vitamin A, vital for healthy skin. It contains lutein, a carotenoid that protects the skin from oxidative damage, which causes the skin to lose its luster and develop signs of ageing. It contains certain compounds known as sulforaphane, which protect photodamage from the sun. Broccoli decreases free radical damage in the body and also might have specific anti-cancer effects in the body. It also helps maintain the collagen levels in the skin and maintains the skin’s elasticity. (10)

11. Eggs:

Eggs are rich in proteins and fatty acids, which act as building blocks for collagen production in the body. The amino acids present in the egg help regenerate new skin cells and improve elasticity. It tightens the skin pores while hydrating the skin and keeping it soft and supple. (11)

12. Kiwi Fruit:

Kiwi fruit is a superfood that contains several essential nutrients like vitamins K, E, and C, along with folic acid, potassium, and fiber. It is rich in antioxidants that neutralise free radical damage to the skin. It rejuvenates dull and damaged skin with its high vitamin C and E content. Kiwi prevents premature skin ageing, boosts collagen production, and makes the skin firmer and look younger. (12)

Read: Kiwi Fruit Benefits

13. Orange:

Oranges can work wonders for the skin due to their high content of vitamin C, which is a powerful antioxidant and protects the skin from oxidative damage due to free radicals. It contains citric acid, which helps in skin exfoliation, cleanses the pores, acts as an astringent, and reduces oil production in the skin. Orange helps in skin lightening and keeps acne at bay. It also helps remove blackheads and maintains the natural pH of the skin. (13)

14. Dark Chocolate:

Chocolate is made of varying degrees of cocoa powder, rich in antioxidants. Chocolate hydrates the skin, keeps it moist, and prevents dryness and scaling of the skin, as proven by individual studies. The antioxidants prevent signs of aging like fine lines and wrinkles and prevent sunburn. It improves blood flow, texture, hydration of the skin, and imparts a glow to the face on regular usage. Just select premium dark chocolate with cocoa levels above 70% with zero sugar for maximum benefits to the skin. (14)

15. Walnuts:

Walnuts are the best foods for skin glow. It is a good source of essential fatty acids, which the human body cannot synthesise. Walnuts have higher concentrations of omega 3 fatty acids and omega 6 fatty acids when compared to other nuts and dry fruits. These fatty acids reduce inflammation and ensure that the skin stays healthy and nourished. It also contains zinc, which is vital for wound healing and the skin’s structural integrity. It is also rich in selenium, vitamin E, and proteins, which contribute to good skin health. (15)

16. Red Wine:

Red wine is made from grapes, the skin of which is known to contain resveratrol, which possesses a wide range of health benefits. It slows down aging considerably and fights the signs of free radical damage and oxidative stress to the skin. It prevents the signs of aging like fine lines and wrinkles from appearing on the skin and maintains its elasticity. However, the direct consumption of red grapes is recommended as red wine is an alcoholic beverage. (16)

17. Yoghurt:

Yogurt contains a compound called lactic acid, which helps diminish the wrinkles and dark spots on your face and aids in brightening the complexion. Yogurt contains zinc, which is essential for the integrity of the skin and promotes wound healing. It also contains calcium and vitamins B2, B5, and B12, ensuring adequate skin regeneration capacity and health. It moisturises and nourishes the skin deeply and helps in giving you a blemish-free, flawless complexion. (17)

Read: Yogurt Health Benefits

18. Tomatoes:

Tomatoes contain carotenoids, such as lycopene, which have been shown to protect the skin against sun damage. The carotenoids may also help prevent premature signs of aging like wrinkles and fine lines. It also helps in skin lightening and diminishes the appearance of dark spots and blemishes. (18)

19. Watermelon:

Watermelon contains about 93% water and the antioxidant lycopene, and though it might sound odd, it reduces water retention in the body and acts as a diuretic. It reduces puffy eyes and edema of the skin. Watermelon is low in sugar and thus has minimal effects on the glycation of collagen, which leads to fine lines and wrinkles. It helps in moisturising the skin and keeps it radiant and glowing. (19)

20. Peppers:

Bell peppers are an excellent source of beta-carotene and phenolic compounds, like sweet potatoes. It also contains vitamin C, which boosts collagen production in the body. It also reduces premature ageing like fine lines and wrinkles and keeps the skin firm and healthy. So do not hesitate to spice things up with these yellow, green, and red-coloured bell peppers. (20)

Tips To Consider To Maintain Healthy Skin:

  • Your skin is what you eat. Eat healthy, skin-friendly foods to keep the skin healthy and glowing.
  • Follow the CTM routine every day. Cleanse with a gentle cleanser, tone your skin with a natural toner and moisturise regularly.
  • Have a proper sleep. It is called getting your 8 hours’ worth of beauty sleep. Adequate sleep ensures healthy glowing skin as the skin gets time to repair and rejuvenate during sleep.
  • Exfoliate regularly. Use a natural scrub and remove the dead skin cell layer to reveal fresh, youthful skin. It also prevents acne by preventing clogging of pores.
  • Exercise regularly. It does wonders for your mind, body, and skin too. It increases blood circulation to your skin, provides oxygen and nutrients, and lends a healthy glow to the face.
  • Minimise heavy makeup, as it clogs the pores, which leads to skin irritation and dryness. It also leads to breakouts and has devastating effects on the skin.
  • Limit smoking and alcohol intake, as they have adverse effects on skin health.
  • Stress has an adverse impact on the mind and the skin as well. Keep your stress levels in check for healthy skin.
  • Wear sunscreen whenever you go out in the sun to limit UV ray damage to the skin.
  • Drink lots of water every day, which helps to keep your skin hydrated and moist.
  • Do not forget to pamper yourself once in a while; be it a spa day, massage, or facial. It helps reduce stress levels and keeps the skin healthy and radiant.


Radiant skin is not an overnight miracle. You need to eat healthily and follow certain healthy habits for glowing skin. The above superfoods are fantastic for the skin and turn skin goals into reality if consumed regularly. Share your experience with us after trying these excellent foods for glowing skin.


About Suvarna

Suvarna is a freelance content writer with over 8 years of professional writing experience. She specialized in developing research-based content on Beauty, Skin, and Hair Care. Suvarna believes that beauty is one of the key factors for every personality. She always strives to bring more authenticity and credibility to her articles.