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Daily Wellness

Top 30 Most Beneficial Foods for Glowing Skin

Published on Mar 30, 2023


By Dr. Surya Bhagwati
Chief In- House Doctor
BAMS, DHA, DHHCM, DHBTC | 30+ Years of Experience

Top 30 Most Beneficial Foods for Glowing Skin

If you've spent hours in a salon getting different skin treatments and using creams and serums to keep your skin healthy and soft, we're here to tell you that you might not need to. Most of us want our skin to shine, but did you know that making a small change to your daily diet could give you healthy skin and that shine you've always wanted? After all, what we eat affects our minds and bodies naturally. Even though there are a lot of foods for glowing skin you can eat to keep your skin healthy. Here are 20 foods and 10 fruits that can help you do the same, including carrots, sweet potatoes, strawberries, and dark chocolate.

Foods for Glowing Skin

When looking for healthy skin, keep the following nutrients in mind:

  • Vitamin C
  • Vitamin A
  • Vitamin D
  • Vitamin E 
  • Collagen 
  • Omega-3 fatty acids

20 Best Foods for Glowing Skin

1. Tomatoes

They are one of the best vegetables for glowing skin that include lycopene, which stimulates the creation of collagen and combats free radicals. In addition to protecting against sun damage and preventing wrinkles, antioxidants make skin beautiful.

2. Carrots

They contain an abundance of beta-carotene and vitamin A. Vitamin A in carrots reduces the risk of skin cancer and improves eyesight. It provides sun protection and restores collagen damage. In addition, antioxidants are added to prevent the overproduction of cells in the epidermis. Along with sebum, these extra cells can plug pores. Consequently, it minimizes the likelihood of developing acne. Hence, carrots have always been considered the best vegetables for glowing skin.

3. Oil of Safflower

It contains vitamin E, which decreases collagen damage and prevents and repairs UV-induced damage. The oil contains Omega 3, which hydrates the skin and prevents itchy, flaky, and dry skin. It is also beneficial for skin diseases like eczema.

4. Fatty Fish

Fatty fish is also thought to be the best food for glowing skin. Omega-3 fatty acids abound in salmon, tuna, and mackerel-derived fish oil. According to studies, it decreases inflammation and promotes healthy, radiant skin. Salmon also contains DMAE (dimethylaminoethanol), which protects cell integrity and strengthens cell membranes to prevent premature aging. Moreover, it decreases skin irritation and firms the skin.

5. Yellow Bell Pepper

Vitamin C stimulates collagen formation and protects the skin from free radical damage. Moreover, it is a significant source of vitamin E. It aids individuals with skin discoloration issues and diminishes wrinkles. It has traditionally been regarded as the best food for skin whitening. If you eat 4 mg of yellow pepper every day for three years, you are 11% less likely to get wrinkles.

6. Broccoli

Broccoli also inhibits skin damage caused by free radicals, protects against sunburn, and reduces the risk of skin cancer. It has traditionally been the finest diet for glowing skin. Even the remaining cruciferous veggies are beneficial for the skin.

7. Kale

It is filled with vitamins A, C, E, and K, all of which are needed. It is the most potent source of vitamin K, which aids in blood clotting and speeds up the healing process. It has an anti-aging effect on the skin by reducing oxidative stress. This is why kale has traditionally been touted as the ultimate food for glowing skin.

8. Oysters

They are rich in minerals such as Zinc and have traditionally been regarded as the ideal food for healthy skin which aids cellular repair and function. It enables the operation of numerous enzymes and the production of a protein that heals damaged tissues and regenerates cells. It protects cells from free radical damage and promotes collagen production to support skin structure. It also eliminates microorganisms that may contribute to acne outbreaks.

9. Eggs

Biotin, which is recognized as a beauty vitamin, is present and because of the same they are promoted as one of the best foods for glowing skin. It promotes hair growth and prevents acne, rashes, dryness, and pimples on the skin. Lysine and proline are the amino acids that create collagen. The egg yolk is a rich source of vital nutrients and vitamins that support cellular health. Eggs also include vitamin D, which helps with skin irritation, and vitamin K, which assists with stretch marks, dark spots, and scars.

10. Chia Seeds

Chia seeds are regarded as the ultimate food to eat for clear skin. They are rich in vitamins A, C, iron, and potassium and help improve skin suppleness and radiance from within. The superseed also contains Omega-3, a crucial diet for glowing skin.

11. Sweet Potatoes

Daily consumption of red and orange veggies promotes a healthy skin tone. This is due to carotenoids. Half of a medium-sized sweet potato can offer the recommended daily allowance of carotenoids and make skin glisten. Therefore, they are one of the recommended foods for glowing skin.

12. Spinach

Spinach may also be added to your healthy diet for glowing skin. Vitamins A and C are abundant in green vegetables. According to a study, it prevents skin malignancies. Folate, a vital B vitamin, can maintain and repair DNA, inhibiting the formation of cancer cells. In addition, one cup of spinach provides 65 percent of the daily folate requirement.

13. Almonds

It is rich in vitamin E, which heals skin cells and protects against UV damage. In addition, it contains calcium and healthy lipids and that’s why people consider them as one of the best foods for glowing skin.

14. Walnuts

It contains omega-3 fatty acids that prevent skin cancer, alleviate dermatitis, and treat rashes. The beneficial fats feed, moisturize, and lubricate the skin, making it supple, young, and soft. Hence, walnuts must also be added in your healthy diet for glowing skin.

15. Turmeric

The Indian spice turmeric has always been the best food for skin whitening due to its antioxidant curcumin. Consume it or apply it directly to your face; this superfood is good in every way. It is most effective in repairing free radical damage. Moreover, it can diminish dark pigmentation, scarring, and UV damage.

16. Coconut Water

Coconut water is also one of the best foods for glowing skin that restores dry skin, restoring its smooth, and supple appearance.

17. Flax Seeds

These super seeds eradicate dark spots, diminish fine wrinkles, increase skin hydration, and contribute to the skin's overall health. Flax seeds are widely regarded as the best food to eat for clear skin

18. Dark chocolate

Cocoa antioxidants help prevent premature ageing of the skin. Dark chocolate contains flavonoids that minimize skin roughness and give sun protection.

19. Sunflower Seeds

They are rich in vitamin E and antioxidants. The US Department of Agriculture says that 28 grams of sunflower seeds can give you 49% of your daily vitamin E needs, 5.5 grams of protein, and 14% of your daily selenium needs. Therefore, these seeds are regarded as one of the best foods for glowing skin.

20. Soy

Soy contains isoflavonoids, which mimic oestrogen and are beneficial for the skin. According to studies, it reduces skin dryness and increases collagen production in postmenopausal women. Soy improves skin suppleness and lowers the risk of developing fine lines, wrinkles, and skin cancer.

Fruits for Glowing Skin

Fruits are rich in minerals, vitamins, fibres, and other vital components that promote healthy skin. Here is a list of fruits for glowing skin:

1. Avocados

It is one among the best fruits for glowing skin that performs miracles on the skin. According to research, good fats reduce premature ageing and skin irritation. The fruits' moisture makes the skin softer. They also prevent solar damage to the skin. In addition, they are high in protein and aid in absorbing fat-soluble vitamins.

2. Blueberries

This is also considered one of the ideal fruits for glowing skin as anthocyanins in Blueberries are rich in antioxidants and plant chemicals, protect the skin and combat free radicals that damage skin cells. In addition, they stimulate the formation of collagen fibres, prevent skin ageing, and offer you bright skin.

3. Oranges

This fruit, noted for its high vitamin C content, can promote healing, minimize sunburn, hydrate the skin, and impart a healthy glow.

4. Strawberries

It is rich in vitamin C, antioxidants, and substances that stimulate collagen formation. It increases skin elasticity, protects against sunburn, and improves the general tone and texture of the skin.

5. Kiwi

Rich in vitamin E and vitamin C, the fruit brightens the skin. It also promotes skin repair and the development of new skin-regenerating cells. Moreover, it offers the skin with exceptional moisture and hence, recommended as one of the best fruits for glowing skin.

6. Mango

 They also enhance the texture and flexibility of the skin.

7. Papaya

The fruit contains an abundance of beneficial enzymes that aid in the treatment of numerous skin diseases. The enzyme papain assists in removing blemishes, preventing acne, unclogging pores, and cleansing the skin. 

8. Pomegranate

Pomegranate is also one among the ultimate fruits for glowing skin. Its seeds are rich in the antioxidant anthocyanin, which promotes collagen synthesis. It enhances the complexion and texture of the skin, making it luminous.

9. Grapefruit

It contains vitamin C, a strong antioxidant that prevents cell damage, promotes collagen synthesis, and hydrates the skin.

10. Banana

Banana is also considered one of the best fruits for glowing skin that aids in preventing premature aging indications such as wrinkles, dark spots, blemishes, and fine lines. In addition, it contains fibres that promote optimal gut health, which improves skin health.

Factors Affecting Skin Health

Everyone wants radiant skin and a flawless complexion. Several variables affect skin health, including


A person's genes may cause their skin to be dull and dry.


Fluctuations in hormone levels can impair skin health and lead to acne outbreaks. It is prevalent throughout adolescence, menopause, and pregnancy.

Health and medical conditions: Dermatitis and other medical conditions can influence the texture and complexion of a person's skin. A healthy stomach, regular bowel movements, and overall bodily health significantly impact skin health.


Inadequate dietary nutrient intake might cause skin deterioration. A balanced diet is essential for healthy skin.

Sun, pollution, severe temperatures, and chemicals can produce a tan, making the skin red, sensitive, dark, and damaged.


Lifestyle Factors:

  1. How much water do you drink every day
  2. Both emotional and physiological stress
  3. lifestyle choices, including processed meals, tobacco use, and alcohol consumption
  4. Skincare treatments

If you take care of the things listed and change your diet and way of life, you can have healthy skin.

How to Get Healthy Diet for Glowing Skin at Home? 

There are numerous techniques to make your skin glow at home, including the following:

  • Use a light cleanser to wash your face twice daily to maintain clean skin.
  • Exfoliate your skin once or twice per week to eliminate dead skin cells, which can dull your complexion.
  • Use a daily moisturizer to maintain your skin nourished and firm.
  • Protect your skin from the harmful effects of the sun's ultraviolet radiation by applying sunscreen with a least SPF of 30.
  • Sleep well and eat a diet rich in fruits, vegetables, and whole grains.
  • Hydrate your skin and flush out impurities by consuming copious amounts of water.
  • Use natural ingredients such as honey, lemon, and turmeric to make brightening face masks.
  • Use a face oil or serum with vitamin C or retinol to make your body make more collagen and make fine lines and wrinkles look less noticeable.
  • Try facial exercises like facial yoga or a facial massage to improve circulation and tone your facial muscles.
  • Don't smoke or drink too much alcohol, as both can damage your skin and speed up the ageing process. 
  • Aloe vera moisturizes skin diseases, eczema, wrinkles, and dryness. You can put the gel on your face or drink aloe vera juice. Both benefit skin equally.
  • Green Tea: Antioxidants and plant chemicals in the detox drink reduce dark spots, skin aging, and dark circles. 
  • Coconut oil can be used to soothe, nourish, and keep the skin moist. You can massage your face with coconut oil for a few minutes daily to get rid of scars, make your skin more flexible, and get more blood to your face. It works for everyone.

Summing Up our List of Foods for Glowing Skin

Skin health can be improved by paying attention to what you eat, how much you eat when you eat, and how you eat. Make sure you get all of the vitamins, minerals, and nutrients your skin needs. Try the above-mentioned foods for glowing skin, and you'll see changes in your skin health in a month. Dry, broken, and dull skin can sometimes indicate a bigger health problem. Stress, medical conditions, and hormonal imbalances can make it harder to care for your skin, so talk to your doctor and a dietician for help.

Out of all of these, the food I always eat everyday are walnuts and almonds soaked in water overnight. Not only do they help with skin health, they also boost brain power and immunity.

Dr. Surya Bhagwati
BAMS (Ayurveda), DHA (Hospital Admin), DHHCM (Health Management), DHBTC (Herbal Beauty and Cosmetology)

Dr. Surya Bhagwati is an established, well-known Ayurvedic expert with over 30 years of experience in treating and consulting in the field of Ayurveda. She is known for the timely, efficient, and patient-centred delivery of quality health care. The patients under her care receive a unique holistic treatment comprising not only medicinal treatment but also spiritual empowerment.

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