Superfoods for healthy and glowing skin

The sayings “you are what you eat” and “beauty starts from within” are both accurate because what we eat has a direct effect on the health and appearance of our skin. Eating real foods with healthy fats, antioxidants, vitamin C, Vitamin A, Vitamin E, minerals and amino acids will get rid of a tired, puffy, aging appearance and leave you with a glowing complexion.

Here are 10 skin superfoods that are loaded with nutrients which directly benefit the skin.


Eating foods rich in antioxidants is one of the most important factors to healthy, radiant skin and blueberries are one of the highest sources of antioxidants of any fruit and vegetable. Antioxidants scavenge free radicals, the compounds that cause cell damage, collagen damage, inflammation, dry skin and signs of aging. Blueberries are also a great source of the important skin nutrients vitamins A, C and E which help to keep skin supple and moisturised while also reducing oily skin and clearing up skin problems like acne.

Sweet Potatoes

Sweet potato contains slow-releasing carbohydrates and is packed with the skin-brightening and strengthening nutrients like beta-carotene and vitamin C. These nutrients are antioxidants which combat free-radical damage which leads to signs of aging. Beta-carotene is converted to vitamin A (retinol) in the body, which we need for healthy, bright skin.


Lemon is a fruit that is packed with the antioxidant Vitamin C that helps the body to produce elastin and collegen which bind skin cells together and give us smooth, young looking skin. Lemon is also known to detoxify the body by boosting digestion and liver function and this may prevent toxins from escaping through the skin in the form of pimples.


Almonds are a popular and tasty snack food but they are also a superb superfood for the skin. They are a rich source of amino acids, omega-3 and 6 fatty acids and Vitamin E. Vitamin E is present in the skin where it softens and moisturises the skin and fights free radical damage from the sun, environmental pollution, etc.


Spinach is a popular leafy green vegetable that benefits the skin because it is high in Vitamin A and Vitamin C. These nutrients encourage new skin cell production, assist in collagen synthesis and prevent and treat sun-induced skin damage.


Pineapples are a delicious, tangy fruit that are packed with vitamin C, the enzyme bromelain and antioxidants. These nutrients treat and prevents acne, sun damage, uneven skin tone and signs of aging by reducing inflammation and swelling, softening the skin and assisting in the production of collagen.

Inflammation in the body can have devastating effects on the skin, causing it to age faster, look puffy and be more susceptible to skin disorders like acne, eczema and rosacea. Eating and drinking the powerful herb turmeric can help the skin to look fresher, brighter and younger by fighting inflammation, providing antimicrobial properties and scavenging free radicals.


Avocados are famous for their creaminess which comes from their content of poly and monounsaturated fatty acids that are wonderful for the skin. Omega 3, 6 and 9 fatty acids are important for keeping cell membranes healthy, regenerating skin cells, reducing inflammation, puffiness and redness, and keeping the skin looking firm, hydrated and radiant.  Avocados are a brilliant food to eat if you have dry skin conditions like eczema and psoriasis.


Oily fish like salmon is packed with the essential omega-3 fatty acids, a type of polyunsaturated fat that the body needs to reduce inflammation, protect the skin from sun damage, repair skin cells, keep cell membranes healthy and make the skin soft and supple. Try to eat oily fish 3 times per week to reap their amazing skin benefits.

Bone broth

Bone broth is a tasty and healthy broth made by simmering bones for many hours until all the minerals, amino acids and collagen has been extracted into the liquid. The collagen is then cooked down into gelatine which is an amazing ingredient for skin health. Gelatine soothes the digestive tract, reduces inflammation and fights signs of aging by keeping the skin firm, elastic and soft.