Powerful Superfoods for Fantastic Skin and a Healthy Glow

Heather Campbell
 min read

Powerful superfoods for fantastic skin might sound a little overoptimistic but we promise it's true.

Powerful superfoods for fantastic skin and a healthy glow

You've probably heard of anti-cholesterol, anti-diabetes, or anti-hypertension foods, but what about our skin?

Foods give us beautiful skin by nourishing it from the inside and giving it back its radiance. Red fruits, green tea, lean protein, nuts, grapes, seafood, olive oil, vegetables, and even garlic all contribute to beautiful skin. Of course, drinking water remains vital too.

It is essential to know that cosmetic products (even plant-based) are not enough to maintain the skin's beauty.

However, we often forget the importance of a balanced diet to keep our skin young and healthy for longer.

Read on for a list of foods to help you take care of your skin through your diet.

Powerful superfoods for fantastic skin

Handwritten Logo Superfood With Green Leaf Above As Decoration In Context Of Nutrition For Beautiful And Radiant Skin

These superfoods that will help you maintain a healthy glow.

Red fruits

Closeup Photo Of 6 Different Red Fruits Full Of Antioxidants To Combat Skin Aging And As A Stimulant For Skin Cell Generation

Red fruits, especially blueberries, strawberries, and raspberries, are excellent allies for our beauty.

Indeed, these fruits are concentrated in antioxidants known for their anti-aging power. They are astringent, toning, and purifying, stimulating cell regeneration.

Red fruits are good to incorporate into your cereals or desserts.

Green tea

Cup Of Green Tea Helps Protect Against Uv Rays And Tea Bags Or Ice Cubes Of Green Tea Help Decongest Eyelids

Did you know that green tea ice cubes can be an excellent decongestant for your eyes?

Indeed, green tea effectively eliminates the toxins responsible for our dull and tired complexion.

In addition, epigallocatechin gallate, a component of green tea, has a protective action against UV rays.

Tea is also our ally to relax the eyes and smooth out the eye area. Chamomile is preferred for its anti-inflammatory propensities.

Place two chamomile tea bags on the eyelids for ten minutes for an optimal decongestant effect.

Nuts, fish, and skinless chicken

Words Amino Acids Written In Bed Of Quinoa Perfect For Repairing Skin Cells From Damage Caused By Free Radicals

The role of proteins is to help repair cells damaged by free radicals.

Digestion breaks them down into amino acids, the structural elements of cells.

A good supply of amino acids helps accelerate skin cell and collagen repair and regeneration.

It is recommended to consume lean protein at every meal.


We exfoliate the epidermis once a week to remove dead cells and clean the skin deeply.

There is nothing like extracting the seeds from a bunch of grapes to this end. These are rubbed against the skin of the face and neck with circular movements.

Thanks to the virtues of the grapes, the complexion is immediately unified and luminous.


Photo Of Fresh Seafood Fish Octopus Lobster Shrimp Oysters Scampi Shells Full Of Omega 3 Good To Protect Cells From Free Radicals And Against Skin Aging

The omega-3s present in seafood protect our hearts and have a beneficial effect on our skin.

In omega-3, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) have a recognized anti-free radical action.

Indeed, they protect the cell walls from aggression and slow down aging.

In addition, the zinc and selenium contained in seafood contribute to the skin's beauty.

Zinc fights acne and promotes nail and hair growth. Selenium is another trace element with an antioxidant action and slows down skin aging.


Closeup Of Truss Tomatoes On Tomato Plant Tomato Paste Is Ideal As A Face Mask To Combat Redness And Blemishes On The Skin

There's nothing like applying tomato puree to the face to make redness disappear and reduce spots!

Tomatoes help get rid of dead skin and refine the skin texture.


Drawing Of Woman Hydrating Body By Drinking Water From Drinking Canister

Skin cells need a lot of water to keep their membranes supple and receptive to the nutrients that keep them healthy.

To drink your daily amount of water, here's a little tip: get a 67 oz container and fill it up.

Keep in mind that this is the minimum amount of water you should drink in a day to keep your skin supple and well hydrated.

Also, if your activities or the temperature outside makes you sweat profusely, you should drink more!

Olive oil

Glass Bottle Of Olive Oil With Olives Next To It Natural Nutrient That Helps Prevent Dry Skin

Saturated fats in the diet are often criticized for the health risks they pose.

However, depriving yourself of these fatty acids can dry out the skin, making it look like crocodile leather.

The linoleic acid contained in olive oil is a good fat that prevents water evaporation from the skin cells.

It seems that women who include more linoleic acid in their diet have fewer problems with dryness and thinning of the skin.

Vegetables and legumes

Overview Of Bowls Of Various Legumes That Are Full Of Antioxidants And Help To Nourish The Skin And Stay Young

Cook vegetables with fish and olive oil, and you'll be providing your skin with the nourishment it needs to stay young.

Studies have shown that people who ate the most vegetables, legumes, fish, and olive oil had the fewest wrinkles.

This combination of monounsaturated fats, antioxidants, and lean protein would help produce this miracle.

Scatter your legumes in salads or use them as in soup.

Tip: To learn more about how fruits and vegetables positively impact the skin, check out our other article Why are fruits and vegetables good for your skin? Skin rejuvenation insights


Fresh Parsley On Chopping Board Perfect To Make Juice That Can Be Smeared On Skin With Blackheads To Clean After Combined With Lemon Slice

The skin may be darkened in places due to a concentration of blackheads, and parsley is a great way to eliminate them!

Apply some parsley juice to the areas to be treated. After rinsing, pat the areas with a slice of lemon. You'll notice that from then on, the skin is purified and radiant.


Bowl Full Of Kiwis One Of Which Is Cut Open Full Of Vitamin C Ideal For Stimulating Collagen Production And Keeping Skin Supple And Firm With Fewer Wrinkles

This fruit is the champion of all categories of vitamin C (even better than oranges).

Remember that vitamin C helps maintain skin collagen, which is responsible for the skin's elasticity and firmness.

By preserving collagen, we slow down skin slackening and the appearance of wrinkles.

Women who have a higher dietary intake of vitamin C have significantly fewer wrinkles.


Garlic Bulbs In Wicker Basket Right Sliced Garlic Cloves On The Left Nutrient That Is Anti-Inflammatory And Helps Fight Acne

This condiment brings a wealth of polyphenols that are beneficial for the skin from your plate.

In addition, garlic is also an antibacterial and fights acne and skin infections.

It is advisable to put garlic in as many dishes as possible.

Powerful superfoods for fantastic skin: Conclusion

2 Rows Of 6 White Bowls Below And Above Full Of Superfoods With Superfoods Written In The Middle In Capital Letters For Beautiful Skin

Whether it's because of stress at work, pollution, cold, or the sun, your skin needs many allies to keep its complexion bright and healthy.

In fact, everything we ingest can have a beneficial effect on our appearance. For this, we select natural foods that will help us keep our beautiful skin.

Too much junk or fatty foods encourages pimples.

Limit alcohol consumption, which is known to dilate the blood vessels and irreversibly mark the skin.

This knowledge can help you change a few habits in your diet and will help you get a perfect complexion!

Related post: Aloe vera benefits for skin and body: Multiple amazing uses

About Heather Campbell

As a nutritionist, my field of specialization is science-based nutritional advice but more importantly, it is my goal to share capturing and inspiring stories, examples and solutions which can help plus-size individuals overcome their specific difficulties. Read More