13 Foods You Should Be Eating for Glowing Skin

We all want a radiant, youthful-looking complexion. What you eat has a huge impact on the way you look and how you feel. This is why we are so passionate about taking an inside out approach to beauty, making sure we eat the right foods for glowing skin.

Here’s our rundown of some of the best foods that help skin. These foods also contain plenty of other essential health-boosting properties and should definitely be a part of your regular diet.


  1. Broccoli

Broccoli is one of the best all-around foods for good skin. It contains a wide variety of the vitamins and minerals which are essential for skin health, including Vitamin A, which repairs damage to the skin’s tissue caused by pollutants in the environment. Its antioxidant and anti-inflammatory properties help to boost the immune system, leading to better overall health, particularly benefitting the eyes and bones.

Broccoli also contains lutein, which prevents dry skin and wrinkles, and sulforaphane, which offers a powerful defence against sun damage for up to 48 hours.


  1. Walnuts

Walnuts are rich in Omega-3 fatty acids, which reduce inflammation in the skin and throughout the rest of the body. They can also help to prevent eczema, a condition that can be triggered by a deficiency in Omega-3 acids.

Walnuts are also a good source of selenium, which helps to support the immune system and protect the skin’s health. It can also prevent damage from the sun’s UV rays and offers a defence against skin cancer.


  1. Oranges & Mandarins

As well as being delicious, oranges and mandarins are some of the top foods for good skin. They’re packed with Vitamin C, which helps to produce collagen. This supports the skin’s structure and prevents it from sagging. We lose our natural levels of collagen as we age, which is why the skin loses its plump, youthful appearance.

Vitamin C can help to preserve the elasticity and firmness of the skin and heal blemishes. It also offers a great overall boost for the immune system, helping to fight off infections.


  1. Pumpkin

Pumpkins, when cooked, are an excellent source of beta-carotene. This is a powerful antioxidant which helps to prevent the damage caused to our skin by environmental pollutants and chemical skincare products, which can dry out the skin.

In addition to eating foods that help skin, it’s important to use the right skincare products to keep your complexion bright and glowing. Here at Edible Beauty Australia, we believe that all the ingredients you put on your skin should be good enough to eat! Natural, organic products are the safest and healthiest choices if you want to fight lines and wrinkles and keep your skin looking softer, smoother and younger.


  1. Almonds

Almonds serve two important purposes as foods that help promote healthier skin. They contain high levels of Vitamin E, which prevents skin cell damage and encourages the growth of healthy new cells.

Also, almond milk acts as an anti-inflammatory, so it’s ideal for soothing rashes, and can even help to prevent breakouts of acne.


  1. Spinach

We all know leafy greens are powerful foods for glowing skin. Spinach is rich in zinc, which keeps the sebaceous glands in the skin functioning properly, regulating oil production. This means it prevents the skin from becoming either too oily or too dry. Zinc can, therefore, be useful in protecting against skin conditions such as eczema and psoriasis.

Zinc performs a number of other important functions in the body, including improving immunity to infections, regulating digestion and helping wounds to heal more quickly.


      7. Sunflower seeds

Sunflower seeds are an excellent source of linoleic acid, which is an essential Omega-6 fatty acid. This hydrates the skin and helps it to remain plump and supple. Sunflower seeds also contain zinc, Vitamin E and selenium, so they’re great all-around foods for good skin. They’re also a highly nutritious snack! 


8. Olive oil

Olive oil has long been associated with a healthy diet. It’s particularly popular in the Mediterranean region of Europe, which has one of the longest life expectancies in the world.

Olive oil is better for the skin than other types of oil as 75 percent of the fat it contains is monounsaturated fat. This hydrates the skin and improves its elasticity, making it appear younger and smoother. Monounsaturated fat is also thought to help lower cholesterol and improve heart health.


 9. Capsicum

Their bright, colourful appearance makes any salad more interesting, but capsicums are also great foods for glowing skin as they’re one of the best sources of beta-carotene and Vitamin C.

Green and yellow varieties, in particular, make the skin less sensitive to the sun, and eating them regularly has been shown to help prevent crow’s feet around the eyes.


 10. Tomatoes

Tomatoes contain the antioxidant lycopene, which acts as a natural sunscreen in the body. Research shows that eating tomatoes or tomato paste every day can improve your protection against sunburn by up to 33 percent.

Interestingly, cooked tomatoes contain higher levels of lycopene than the raw variety, so it’s time to get creative with your recipes!


 11. Kale

Kale is an excellent source of the nutrients lutein and zeaxanthin, which offer protection against the harmful free-radicals in the sun’s UV rays. It’s also packed with Vitamins A and C, which repair skin damage and strengthen the skin’s structure for a firmer, more youthful appearance.


      12. Dark Chocolate

We all need a treat every now and then. Dark chocolate, in moderation, is one of the foods that help skin! It’s rich in cocoa flavanols, which are antioxidants that improve circulation and hydrate the skin, making your complexion appear smoother, plumper and younger.

 13. Acai Berries

Eating acai berries are an incredible beauty food.  This Amazonian superfruit is rich in antioxidants which are known to be an anti-ageing powerhouse. It is also full of vitamins A, B, C, and E  to revive your skin, heal damaged skin cells, and restore moisture.


Want to know more about foods for good skin?

At Edible Beauty, we’re passionate about helping you look and feel your best, inside and out. If you’d like to know more about the best ways to look after your skin using completely natural products, please contact us.

Want expert skin tips and advice sent straight to your inbox?

Anna Mitsios

Adv. Dip. Naturopathy. Adv. Dip. Nutrition. B.Com (Honours)

Anna is a certified naturopath and nutritionist and founder of leading Australian natural skincare and wellness company, Edible Beauty Australia. Anna has been featured in various publications including Mind Body Green, Women’s Health and Allure. She is committed to the natural transformation of her client’s skin using proven botanicals, nutrients and herbal formulations, both on the inside and out.  

Anna’s career began in the corporate sector, where she specialised in corporate finance and private banking for over ten years working in Sydney and New York for a large Australian bank. Anna’s career change was sparked by her own health journey, following a diagnosis of Type 1 diabetes at 18 years of age.  Her diagnosis triggered her intense study of botanicals and nutrition to manage auto-immune condition and assist others in attaining optimal health. Anna’s naturopathy career has included working as a naturopath within a reputable natural fertility clinic in Sydney, within a pharmacy and health food store and running her own naturopathy practice. 

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