Despite having a consistent skin care routine, maintaining healthy and glowing skin actually begins from within. There are specific, antioxidant-rich foods that are especially good for skin health and provide your skin with protection as well as the nutrients that support a natural glow. Below, I have provided a list of my favorite foods that will optimize your overall nutrition, keep your skin radiant, and allow you to have a diverse and balanced diet.


Avocados are high in healthy fats, as well as vitamins E and C, all of which play an essential role in the vitality of your skin.
Vitamin C helps fight inflammation in the skin, perfect for preventing acne and vitamin E assists in tissue repair plus combats fine lines and smaller wrinkles.
Eating avos on a regular basis will keep your skin hydrated by increasing the water content of your skin. Hydration is extremely important for a healthy, vibrant complexion!

Green Tea

Consuming green tea on a daily basis can be an effective treatment for acne and oily skin. This tea is full of antioxidant and antimicrobial properties that makes it useful in treating acne and unclogging pores. Also, the polyphenol antioxidants found in green tea can protect your skin cells from UV-induced damage, which lessens the effects of sun exposure.

Sweet Potatoes

The fiber in sweet potatoes are beneficial to gut health, which is linked closely to your skin’s complexion. Sweet potatoes are rich in vitamin C, and can help boost collagen to tighten skin. This root vegetable is also a strong source of anthocyanin, that helps prevent dark spots and smoothes uneven skin tone.


Fatty types of fish like salmon contain omega-3 fatty acids that are linked to reducing inflammation, and helps with keeping skin moisturized. Your skin has a natural oil barrier that sits as an outer layer to protect it from the outside world and help your skin retain moisture. Having a high level of good fat in your body feeds the skin and allows it to naturally produce the right amounts of this healthy oil.


Tomatoes are full of nutrients that assist in healing and clearing up the skin. Due to their slightly astringent properties, this fruit reduces excess sebum on the skin’s surface and prevents oil build up. Also, tomatoes contain high contents of potassium and vitamin C, which restores dead cells to improve any dull skin.  

Dark Chocolate

The key to including dark chocolate in your diet is to make sure the chocolate you buy has more cacao and limited sugar. Cacao contains antioxidants that can improve blood flow, which gives you a smoother skin texture. Also, the flavonoids in dark chocolate help reflect harmful UV rays from your skin, preventing sunburn and skin discoloration.

Red Bell Peppers

Bell peppers contain plenty of beta-carotene, an important antioxidant for the skin. They also contain a significant amount of dietary fiber and carotenoids that can help prevent wrinkles, fight acne, and increase blood circulation, helping your skin look and feel more radiant.

Chia Seeds

This superfood is full of antioxidants and omega-3 fatty acids that fight aging, soothe inflammation, and help reduce acne scars or blemishes. Eating chia seeds every day can protect the outer layer of skin from bacteria, and keep your skin hydrated and glowing!


Kale is packed with vitamins A, B, C, and K, as well as phytonutrients. This green helps reduce pores and dark circles, as well as detoxifies the skin. Kale contains lutein which speeds up collagen production and gives your skin a fuller, healthier appearance.

Sunflower Seeds

Sunflower seeds are loaded with essential fatty acids like oleic and palmitic acid, which help in the formation of collagen and elastin for smoother skin. The seeds also have beneficial, anti-bacterial properties that can prevent breakouts, infections, and other skin issues.

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