top 10 skin foods for glowing skin


When it comes to a gorgeous, glowing complexion, what you eat affects your skin just as much (if not more) than the creams and serums you use.

Your skin is no different than any other living organ in your body, so it requires a diet rich in high quality nutrients, vitamins, minerals, essential fatty acids and antioxidants to thrive.

Eating the right foods is key, because it makes up the building blocks of your body and provides the critical nutrients needed for skin cell regeneration.

If your diet doesn't include enough nutrient-dense foods to feed every cell of your body, it'll show on the outside..

When I focused on eating more of these skin foods, I was able to reverse the signs of aging. The fine lines and wrinkles on my face were less noticeable, my skin was more plump and my complexion was clearer and brighter. 

Try incorporating these foods into your meals. They're all delicious, so it shouldn't be too difficult!


One of my favorite healthy fats, avocados are high in fiber, vitamins C, E, and antioxidants like beta-carotene, zeaxanthin and lutein.

They help fight free radicals caused by sun exposure, environmental toxins and processed foods. And they have all the beneficial nutrients to help increase the elasticity of your skin, leaving your skin softer and glowier.


Sweet potatoes have a high content of beta-carotene that helps convert vitamin A in the body—which is critical for skin repair and maintenance.

They also speed up cellular turnover, reduce free radical damage and act as an internal anti-aging retinol within your body.

Since sweet potatoes are rich in vitamin C and E, which help to boost collagen production, they're the perfect skin food.


These tiny, powerful seeds hydrate, moisturize and repair the skin from the inside out. They contain twice as much omega-3 fatty acids than fish oil—keeping your skin radiant, supple and wrinkle-free. 

Flaxseeds are a great source of fiber, magnesium and manganese, as well as omega-3's.

*Tip—since whole flaxseeds can't be broken down and properly digested, they should be eaten ground.


Brazil nuts are high in selenium, a powerful antioxidant trace mineral that's responsible for maintaining skin firmness and elasticity, as well as neutralizing free radicals.

These nuts are a great source of plant protein packed with omega-3 fatty acids, minerals, vitamins and antioxidants, all of which plump up the walls of your skin cells,

Eating 1-2 brazil nuts a day is all you need to get the full benefits.


Fermented foods like kimchi, sauerkraut, kefir, and miso help restore a healthy digestive system by replenishing beneficial bacteria in your gut.

They help prevent inflammation and boost your immune system to give you radiant, wrinkle-free skin.

*Tip—buy refrigerated brands, which contain large amounts of live bacteria.


Crucifers like broccoli are high in vitamins C and E which help reverse damage caused by free radicals and boost collagen production—keeping your skin firm and minimizing the appearance of fine lines and wrinkles.  

Other food sources high in vitamin C include: citrus fruits, cauliflower, brussels sprouts.


Blueberries are a great source of antioxidants, nutrients, minerals and phytochemicals that help neutralize free radicals.

They work to protect your skin from premature aging, leaving your skin softer and more supple.

Blueberries also have great anti-inflammatory properties that keep you skin from wrinkling and sagging, as well as fiber and vitamins A and C.


Pumpkin seeds are high in zinc, an important trace mineral that protects your skin from UV damage, aids in collagen production and promotes skin renewal.

They're also a good source of iron, calcium, magnesium, B vitamins, minerals and protein, all of which promote healthy blood flow to your body and skin.


Turmeric contains curcumin, an anti-inflammatory, antioxidant, antibacterial and antiviral powerhouse.

This superfood has all the superior properties to help counteract the effects of aging, keeping your skin clear, firm, toned and radiant. It also protects the skin by neutralizing free radicals.

Tip—add black pepper to turmeric when cooking to increase its bioavailability and to improve absorption. 


The chemicals found in dark chocolate (70 to 85% cocoa by content) help protect your skin from the damaging effects of sun exposure.

It also boosts your magnesium levels which help calm your nervous system, prevents the creation of excess cortisol (the stress hormone), and balances your blood sugar.

What are some of your favorites from this list? Let me know in the comments below!