11 Foods Good for Skin: What You Need to Start Eating to Get Your Glow Back

Are you glow-less? Tired? Do you look in the mirror and see dull skin staring back at you? It might be time to start eating better. 

Skincare starts from the inside out, and if your diet is lacking, your skin will show it. That’s why eating certain foods can help improve your skin's complexion and glow.

Foods good for skin are becoming more popular among celebs and idols than ever before, and for good reason - they work! But don't worry, I've got a list of foods that are delicious and will help get your beautiful skin back. 

Spoiler alert: these foods are not for you to put directly on your face *we’re looking at you, people that squeeze lemons on their skin*

So, if you're looking to take your skincare to the next level, start eating these foods!

Bon appetit! 

How food affects your skin?

According to a study published in the Journal of Dermatological Science, individuals who consume a diet rich in antioxidants and healthy fats experience significantly fewer skin issues than those who do not. The food you consume can significantly impact your skin health.

As the largest organ in the body, the skin provides a barrier against harmful environmental elements like sunlight, pollution, and bacteria. Thus, what you eat can influence the appearance and quality of your skin in numerous ways.

For instance, diets high in inflammatory substances can increase redness and swelling. Foods high in sugar and simple carbohydrates can trigger a release of insulin and inflammation-promoting hormones. Meanwhile, certain foods may contain toxins that damage skin cells, promoting wrinkles. A poor diet, therefore, can lead to compromised skin health.

Conversely, incorporating a variety of fruits and vegetables into your diet can enhance your skin's complexion. Foods rich in vitamins A, C, and E, such as leafy greens and citrus fruits, support skin repair and collagen production. Staying hydrated by drinking plenty of water and consuming water-rich fruits is essential for maintaining plump, healthy skin.

If your goal is to put your best face forward, reevaluating your diet can be a game changer!

Taste good, but don’t do any good: What foods are bad for your skin?

Some foods can cause breakouts, dryness, and premature aging. To keep your skin looking its best, avoid these offenders:

1. Sugar

Let's face it: we all love sugar. It's sweet, delicious, and provides a quick energy boost. However, sugar is one of the worst things for healthy skin.

A diet high in refined sugars can lead to premature aging, inflammation, and breakouts due to insulin spikes that trigger inflammation throughout the body. This makes the skin particularly vulnerable to the damaging effects of sugar.

Another issue with refined sugar is it can lead to glycation, where sugars bind to proteins, causing stiffening that affects collagen. Damaged collagen leads to wrinkles, sagging skin, and a loss of radiance.

2. Dairy

Anyone who's ever had a pimple knows that dairy products and skin don’t always mix well.

Dairy contains hormones that can trigger acne breakouts, and it's often high in saturated fats, which can clog pores and lead to blemishes. The lactose in dairy can be difficult for some to digest, potentially causing inflammation that shows on the skin as redness and breakouts.

Research has also indicated a connection between gut health and skin health; a healthy gut microbiome, supported by probiotics from fermented foods, can reduce skin inflammation and improve conditions like acne.

3. Greasy foods

There's nothing quite like a greasy hamburger or slice of pizza to harm a perfect complexion.

Processed foods can cause excess sebum production, which clogs pores and results in breakouts. The fats in these foods also contribute to a dull complexion.

4. High glycemic foods

High glycemic foods can cause an increase in insulin levels, promoting inflammation and sebum production that blocks pores and leads to breakouts. They can also trigger inflammatory chemicals that damage healthy skin cells, leading to premature aging.

Read related article on how to avoid premature aging.

5. Alcohol

Put that margarita down—it could be causing dry skin.

Alcohol is a diuretic, leading to fluid loss and dehydration that makes skin more prone to wrinkles. It also increases inflammation, causing redness, swelling, and puffiness. Chronic alcohol consumption can lead to rosacea, characterized by enlarged blood vessels in the face.

Remember, the road to radiant skin is paved with nourishing choices. Consider integrating a holistic approach that combines healthy eating, stress management, quality sleep, and sun protection for optimal skin health.

11 Foods for glowing skin: Delicious goodies to eat ASAP

Eating healthy is not only good for your waistline, but also for your skin. By including certain foods in your diet, you can help to achieve a healthy, radiant complexion. Here are a few of the best foods for healthy skin:

1. Fatty fish

Everyone knows that fish is good for your health, but did you know that fatty fish in particular can have some pretty amazing benefits for your skin? That's right - by eating just a few ounces of salmon or tuna each week, you can help to reduce inflammation, fight wrinkles, and even clear up acne. 

This all comes down to omega-3 fatty acids and amino acids. These nutrients help to keep skin cells plump and hydrated, and they also have anti-inflammatory properties that can help to calm redness and swelling. 

In addition, oily fish can help to fight acne by reducing the production of sebum, an oily substance that can clog pores.

You can include this in your diet by eating fatty fish or adding fish oil supplements!

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2. Avocado

Yes, that avo toast is good for your skin! 

Avocados are one of the best fruits for skin because they’re rich in antioxidants and essential fats. These goodies are especially beneficial for dry skin, as they help to lock in moisture and keep the skin hydrated.

Plus, they also contain vitamin C, vitamin A, and vitamin E, which are known for their ability to protect the skin from sun damage, which, in turn, can help to lead to fewer wrinkles. And, if that wasn’t enough, this high vitamin contains can aid to prevent skin cancer and improve barrier function!

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3. Leafy greens

Have you ever wondered why Popeye always ate so many leafy greens? Well, it turns out that there's a very good reason for it.

Aside from their health benefits, leafy greens are packed full of nutrients that are essential for healthy skin. They contain protective antioxidants, like vitamin A, C, and E, which help to protect the skin from damage and keep it looking young and radiant. In this sense, vitamin A helps to stimulate cell turnover and increase blood flow, while vitamin C protects against damage from free radicals. Finally, vitamin E helps to keep the skin hydrated and plump.

They also contain antioxidants, which help to fight off free radicals that can cause premature aging. In addition, leafy greens are a great source of fiber, which helps to keep the skin clean and clear. 

4. Olive oil

Olive oil is packed with healthy fats and antioxidants, and it's been shown to help improve heart health and blood sugar control. But did you know that olive oil is also good for your skin? That's right - the same properties that make olive oil so beneficial for our bodies also make it an excellent choice for keeping our skin healthy and hydrated. 

One of the main reasons why olive oil is so good for the skin is because it contains oleic acid and monounsaturated fatty acids. These help to keep skin soft and supple, and it also has anti-inflammatory properties that can help to calm irritated skin. In addition, olive oil is rich in antioxidants, which protect skin from damage caused by free radicals. Finally, olive oil is a natural source of vitamin E, a nutrient that is essential to keeping skin health. 

Extra tip: if you don’t like olive oil, you can also include other healthy oils in your diet!

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5. Green tea 

Green tea is often touted as a healthy beverage, and for good reason. It's loaded with antioxidants that can help to protect the body from disease, and it has been shown to boost metabolism and promote weight loss. 

Drinking green tea can help to improve the appearance of your skin and keep it looking young and radiant. One of the most important antioxidants found in green tea is epigallocatechin-3-gallate (EGCG). This compound has been shown to scavenge harmful free radicals and protect skin cells from damage. 

Plus, green tea has an anti-inflammatory effect and treats redness, and it has even been shown to decrease the risk of skin cancer. 

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6. Nuts

The skin benefits of eating nuts are literally NUTS! 

Nuts are rich in essential fatty acids, which help to keep your skin hydrated and supple. They also contain high levels of vitamin E, an important nutrient for keeping the skin plump. In addition, nuts contain selenium, a mineral that helps to protect your skin from damage caused by the sun and environmental pollutants.

So, start including some nuts in your diet like cashews, sunflower seeds, walnuts, and peanuts!

7. Citrus fruits - The best fruits for skin

No, we’re not talking about the DIY lemon masks for skin! 

Citrus fruits are loaded with Vitamin C, which is essential for skin health. Vitamin C helps to boost collagen production, increasing skin elasticity. In addition, Vitamin C is a powerful antioxidant, helping to shield skin from damage caused by free radicals and improve skin texture. 

These goodies are also a good source of flavonoids, which are plant-based compounds that have anti-inflammatory and anti-bacterial properties. These nutrients work together to keep skin clear and treat acne, being excellent foods for clear skin.

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8. Sweet potatoes - One of the best foods for skin repair

Why is eating sweet potatoes so good for skin? Because they contain a compound called beta-carotene. This compound is converted into Vitamin A in the body, which is essential for increasing skin repair and decreasing the skin’s aging process. 

Vitamin A helps to keep skin cells renewing at a healthy rate, and it also helps to protect the skin from damage from UV light. Sweet potatoes are also a good source of Vitamin C, another potent antioxidant 

9. Low-glycemic index foods

Studies have shown that eating low-glycemic index foods can help to improve the appearance of skin. The glycemic index is a measure of how quickly food is broken down and absorbed by the body. 

Foods with a high glycemic index are quickly converted into sugar, which can cause inflammation and lead to breakouts. On the other hand, low-glycemic foods are slowly digested, helping to keep blood sugar levels stable and preventing inflammation. 

So you can start including oatmeal, quinoa, chia seeds, and vegetables into your diet! 

10. Non-dairy milk

Non-dairy milk is packed with vitamins and minerals that are essential for healthy skin, including vitamin E, which helps to protect the skin from damage caused by free radicals. 

In addition, non-dairy milk is a great source of fatty acids, which help to lock in moisture and keep human skin hydrated. 

11. Water-rich fruits

Water-rich fruits like cucumbers and watermelon are what can keep you away from looking like a raising!

See, our skin is made up of cells, and those cells need water to function properly. When we don't get enough water, our skin becomes dry, flaky, and dull. 

Fresh, plump fruits are not only delicious but also packed with hydration benefits for your skin. When you consume fruits high in water content, you're essentially giving your skin a big drink of H2O. This helps to keep your skin supple and hydrated, preventing fine lines, wrinkles, and other skin conditions like acne. 

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Foods for healthy skin: How to include them?

Now that you know 11 foods good for skin and 5 you should stay away from, it’s time to discover how you can include these goodies in your day-to-day!

If you want to improve skin health, having a diet rich in all the foods we’ve mentioned is a great way to start. However, if you want to go even further, adding skincare products that include foods for clear skin is an amazing way to have the glowy skin you’ve dreamed of! 

From face masks to cleansers and serums, there are products packed in citrus fruits, healthy oils, fatty fish, avocados, and more. And if you’re dying to include them, you’ve come to the right place! 

In Asian Beauty Essentials you’ll find the best of natural Korean skincare to improve skin health! So, visit our store and start getting that glow back,