8 Best Superfoods For Glowing Skin

There is truth in the saying, “You are what you eat,” especially when it comes to your skin.

What you consume each day has a direct impact on your overall skin health. So if you want to improve your complexion, your diet is a good place to start.

Luckily, there are plenty of foods that are both delicious and brimming with skin health benefits.

This article covers the best superfoods for preventing acne and achieving clear, healthy skin.

Superfoods For Skin: What Should I Look For?

Vitamins and minerals are what make certain superfoods good for the skin. To maximize these skin-boosting benefits, you should look for superfoods that contain vitamins C, E, K, zinc, and beta carotene as they are the best nutrients for healing and strengthening the skin.

But what makes these nutrients so good for our skin?

Vitamin K may support wound healing, brighten dark eye circles, and reduce the appearance of wrinkles, while zinc may reduce inflammation and treat acne. Vitamin E has also been shown to reduce inflammation after UV exposure. (Source)(Source)(Source)

Vitamin C plays a role in collagen production, a protein responsible for keeping the skin hydrated and healthy. Studies show that increasing vitamin C intake may lead to reduced wrinkles and facial dryness. (Source)(Source)  

Lastly, beta-carotene is a nutrient and antioxidant found in plants that convert to vitamin A when consumed. It helps protect the skin from UV exposure which can reduce skin damage and sun-related skin ageing. (Source)

Increasing your intake of foods containing these essential nutrients can help you nix specific skin problems at their source and achieve a glowing complexion.

Luckily, we have a list of 8  nutrient-loaded superfoods to help get you started.

Stay Hydrated: 8 Best Superfoods For Moisturized, Glowing Skin

Are you wondering what the best superfoods for clear skin are or what superfoods do for your skin? We answer those questions here.

1. Leafy Greens

Leafy greens are rich sources of vitamin K and zinc, making them some of the best superfoods for acne.

Vitamin K brightens dark spots while zinc soothes the skin, which can help the appearance of acne.

Combined, these nutrients work together to heal the skin and even your overall complexion.

2. Avocados

Avocados have a lot going for them. Besides having high vitamin C levels, avocados are rich sources of healthy fats and vitamin E.

Combined, these properties work together to protect the skin barrier and improve skin texture. Research shows that avocados may fight against wrinkles and other sun-related skin damage. (Source) 

3. Sweet Potatoes

Sweet potatoes are a great source of beta-carotene, with one serving to provide over six times your recommended daily value of vitamin A.

Adding sweet potatoes to your diet can protect your skin from harmful UV rays that cause skin damage and premature ageing. (Source) 

4. Ginger

Ginger has anti-inflammatory and antioxidant properties that have been shown to soothe the skin. (Source)

Moreover, this spice is versatile; you can add it into recipes or apply it topically for a purifying facial!

5. Bell Peppers

Similarly to sweet potatoes, bell peppers are an abundant source of beta-carotene, with just one serving to provide your recommended daily intake of vitamin A. (Source)

Bell peppers are also great sources of vitamin C! All you need is one serving to exceed your daily value. (Source)

Overall, bell peppers are great for protecting your skin from damage and reducing the appearance of fine lines and wrinkles.

6. Tomatoes

Like bell peppers, tomatoes are great sources of vitamin C and carotenoids including beta carotene.

Carotenoids like beta carotene, lycopene, and lutein can protect the skin against sun damage, while vitamin C encourages collagen production to keep the skin hydrated. (Source)

Together, both these nutrients work to reduce signs of aging including wrinkles, dark spots, and dry skin.

To increase these skin-boosting benefits, try pairing tomatoes with a healthy fat. Research shows that fats can help the body absorb carotenoids, which helps your skin get the maximum benefit. (Source)

7. Walnuts

If you want to get rid of acne, superfoods like walnuts are your secret weapon. Walnuts are rich sources of essential fatty acids, particularly omega-3 fats.

Research shows that omega-3 fats can reduce skin inflammation which in turn can reduce the appearance of acne. (Source)

Walnuts are also a good source of zinc, which helps your body heal wounds and fight against inflammation. (Source)

Together, the fatty acids and zinc in walnuts can help reduce the appearance of acne and accelerate its healing process.

8. Broccoli

Broccoli is one of the skin superfoods that checks multiple boxes off our list. It is a great source of vitamins A and C, carotenoids, and zinc, which can all hydrate and protect the skin. (Source)

Broccoli also contains sulforaphane, a compound that fights against various forms of sun-related damage and potentially maintains collagen levels in the skin. (Source)

Research shows that it may possess anti-cancer properties which can combat skin cancers. (Source)

How To Incorporate Superfoods Into A Healthy Diet For Better Skin

The best way to get the benefits of these skin superfoods is by adding them to your diet. You can eat these superfoods on their own or incorporate them into recipes for a well-rounded diet.

If you are struggling to increase your superfood intake, a greens powder can be a great alternative.

Greens superfood powders offer a wide range of fruits, veggies, greens, probiotics, and digestive enzymes in one drink to help you meet your nutritional needs.

Our Supergreen Tonik contains all the essential skin-boosting nutrients you need for glowing skin, including leafy greens, vitamins A, C, E, and K, and zinc. If you want a convenient way to improve your diet while getting skin-boosting benefits, try Supergreen Tonik.

Kelly McGeehan, MSc

Kelly McGeehan is a freelance health and wellness writer based in Oahu, Hawaii. She’s a proud former Owl, graduating with her Master’s degree in English from Temple University. She is also a competitive runner with 15 years of mileage under her spikes. Kelly combines her background in healthcare, wellness, and fitness with her writing background to create content for various health-related businesses.

She brings a passion for holistic health to the keyboard and writes to inspire others to live happier, healthier lives. In her free time, you’ll find her reading on the beach or training for her next half marathon.