9 Foods to Eat for Glowing Skin

Taking care of your skin consistently using premium skincare products is very important when it comes to having beautiful, glowing skin. Eating the right foods also plays an important role when it comes to the quality of your skin.

When I was going to college at the University of Florida for my Dietetics degree, my professors always placed importance on the fact that consistent, proper care of your skin using products with the right ingredients (Vitamin C, retinol, antioxidants, peptides, etc.) and formulations in them AND proper nutrition go hand-in-hand. Good nutrition is a fundamental building block of healthy skin. The ingredients in certain foods help do everything to speed the pace of exfoliation and protect skin from UV damage that causes brown spots and wrinkles. It’s important to follow a well-rounded diet of healthy fats, sufficient protein and lots of fruits and veggies.

For healthier, younger-looking, glowing skin, take care of it by consistently following a skincare routine using premium products and make sure to include these 9 foods regularly in your diet.

Fish and Seafood

There have been studies showing that people who eat diets high in fish and seafood have less skin wrinkling. The reason is that omega-3 fatty acids found in fish and seafood slow down the wrinkling process and help reduce the production of inflammatory chemicals in the body. Omega-3s can also help combat acne, psoriasis and rosacea.

Seafood such as salmon, oysters, rainbow trout, mackerel, tuna, halibut, sardines and anchovies contain high amounts of dimethylaminoethanol (DMAE). DMAE protects skin by strengthening cell membranes and guarding against the deterioration that causes premature aging. It also increases levels of acetylcholine, a neutrotransmitter that makes your muscles contract and tighten under the skin, keeping your face looking toned and firm. DMAE can also decrease production of arachidonic acid, which leads to wrinkle formation and sagging of the skin. Try to consume two 3-ounce servings of fish a week. Two servings of fatty fish twice a week can supply a healthy dose of omega-3s for your body and skin.

Green Leafy Vegetables

Green leafy vegetables like kale, broccoli, spinach, collard greens, swiss chard and Brussels sprouts are rich in alpha lipoic acid (ALA). ALA is one of the most powerful anti-aging agents because of its high concentration of antioxidants that fight free radicals that cause aging. It also acts as an anti-inflammatory, decreasing under eye circles, puffiness, redness, blotchiness and wrinkles.

Dark green, leafy vegetables are one the most concentrated sources of nutrition, rich in minerals (iron, calcium, potassium and magnesium) and vitamins (K, C, E and some B vitamins) and they provide a variety of phytonutrients including beta-carotene and lutein. They also contain high levels of vitamin A, which fights acne and repairs damaged skin. Try to consume about 3-5 cups of green leafy vegetables per week.

Berries

I know many people that think fruit is damaging for our waistlines and skin, just like brownies and diet soda. But fruit is second only to green vegetables as the most nutrient-rich beauty superfood. Yes, fruit contains a lot of sugar in the form of fructose, but the key difference between the sugar in fruit and regular granulated sugar is fiber. Fiber is what helps your body process all of the food you eat and expel all of the waste you don't need. Fiber lessens the negative impact of sugar on your body, filling you up, keeping your energy level stable and aiding in digestion.

Deep colored berries such as blueberries and cherries are loaded with antioxidants, which help your body fight off blemishes. Strawberries and raspberries are very nutritious to eat as well. Studies show the more severe your acne, the lower your levels of blood antioxidants. The US Department of Agriculture identifies blueberries as containing the most antioxidants per serving of any fruit. These antioxidants help keep your skin looking young and smooth as well as protect against memory loss, cardiovascular disease and cancer. Try eating 3 or more servings of a half a cup of berries each week.

Walnuts

Just like fish and seafood, walnuts are full of omega-3 fatty acids. They also contain antioxidants and phytosterols. Omega-3s work to protect your skin cell membranes. When skin membranes are strong, harmful agents stay out, nutrients are allowed to enter in and waste products are eliminated from the cell. In addition, strong cell membranes retain more water, leading to more hydrated, smoother skin. It’s healthy to eat an ounce or 28 grams of walnuts per day. That’s about as much as what fits in the palm of your hand. Other great nuts to eat as well are almonds, pistachios, pecans and hazelnuts.

Tomatoes

Eating any tomato-based foods such as sauce and tomato juice may help clear up acne. Lycopene in tomatoes has been found to help lower acne-promoting hormones and may also help defend your skin from harmful UV rays. Though there’s no set recommendation for how much lycopene you should eat to combat acne and stubborn blemishes, it is recommended that you eat tomatoes and tomato-based foods 3-5 times a week. The body can process lycopene best after tomatoes are cooked or processed, so concentrate on regularly including tomato-based sauces and soups in your diet.

Eggs

Eggs contain two key nutrients that are vital to skin health: choline and lutein. Choline builds up fatty portions of cell membranes that are responsible for healthy, smooth skin. Choline also regulates B vitamin levels in our bodies which are needed to produce collagen and elastin in our skin. Lutein is an antioxidant that protects the elasticity of the skin and prevents skin damage. Eating an egg (or two) per day is acceptable in a healthy and well-balanced diet.

Probiotics and Fermented Foods

Do you regularly eat fermented foods such as sourdough bread, sauerkraut, miso, chutney, kefir and yogurt? Well, these foods are actually very good for your skin. Healthy, thriving bacteria that lives on our skin and in our intestines are part of what keeps us healthy. Your gut flora supports the healthy functioning of everything from your digestive tract, immune system, heart, brain and skin. Studies have shown that people with clear skin have 20 percent more bacteria production than those with acne. We can nourish our guts by regularly adding probiotics and fermented foods to our diets for clearer, healthier-looking skin.

Spices

Spices are great for the skin. Cinnamon, turmeric, garlic powder, paprika, cumin...just to name a few. They are packed with vitamins and minerals and help increase blood flow, circulation and fight inflammation. Spices also help improve your body's ability to fight free radicals, create a stronger UV shield in your skin, promote the production of collagen and make your skin less sensitive from the inside out. Just like spices make foods taste better, they also stimulate your cells to function better, helping to make your skin more youthful-looking.

Dark Chocolate

Who knew eating chocolate can be healthy for you? Dark chocolate, to be precise. I admit…I keep some in my house and in my purse at all times. So, it excites me that dark chocolate is actually good for skin! Dark chocolate helps skin stay hydrated and provides sun damage protection. Contrary to popular belief, dark chocolate does not cause acne. The best kind of chocolate has a high flavanol content and should be at least 60% cacao.

Most studies that have measured the health benefits of dark chocolate have used serving sizes of approximately 1.5 to 3 ounces per serving. The best way to add dark chocolate to your diet is as a replacement for other sweets you may be consuming. You'll likely eat fewer calories and consume substantially fewer grams of sugar and sodium that are in more traditional desserts.

Start incorporating these 9 foods regularly in your diet AND consistently take care of your skin using premium products and you’re sure to see the results in your skin’s appearance. Exercising, eating right and taking care of your skin all go hand-in-hand. Have any other skin-healthy foods you would like to share with me? Please feel free to comment below. Get ready to eat right and improve your skin!