I don’t think there’s anybody that doesn’t want healthy glowing skin. And while there are certainly an abundance of products that can be used topically to help improve your complexion (like cold-pressed rosehip oil and organic, unrefined coconut oil,) it’s more important to be focusing on foods that are good for your skin, because beautiful skin comes from within.
It doesn’t matter if you slather your face and body with creams, oils and body butters. The fact is, if you’re consuming a diet low in nutrients and healthy fats, and high in hydrogenated oils, artificial colors and preservatives, your skin (along with your health) will pay the price.
Healthy, radiant, glowing skin starts from the inside out, but fortunately, there are a number of foods that are good for your skin.
While a diet abundant in brightly colored fruits and vegetables will certainly improve the appearance of your skin, there are some foods that stand out as clear winners when it comes to promoting beautiful skin.
Here are 5 foods that are good for your skin and will help you achieve a radiant complexion.
5 Of The Best Foods That Are Good For Your Skin
Avocado
In addition to aiding in weight loss, avocados can also do wonders for achieving a healthy complexion.
Benefits of Avocado for the Skin
- Full of Healthy fats
Avocados are rich in healthy fats, particularly monounsaturated fats, which play an important role in skin health. These healthy fats help to keep the skin soft and supple.
- Good Source of Antioxidants
Avocados are an excellent source of antioxidant carotenoids, which fight against skin damaging free radicals. In addition, the antioxidant carotenoids found in avocados have been shown in clinical studies to improve skin texture, reduce roughness and scaling, and significantly increase skin hydration and skin density.
- Contains Biotin (Vitamin H)
You might seen biotin advertised as an active ingredient in various skincare products. Biotin is essential for cell metabolism, and a biotin deficiency can lead to dry, unhealthy skin, brittle nails, and hair loss.
Avocados are the richest fruit source (yes, avocados are actually a fruit!) of biotin, with one avocado containing 2-6 micrograms of biotin.
Pomegranate
One of the simplest ways to ensure your diet is full of nutrients and vitamins is to make your plate as bright and vibrant as possible. And pomegranates are about as vibrant as you can get! Although pomegranates can be relatively tricky to eat, once you’re able to get through the tough skin, those gorgeous little pearls are chock-full of nutrients.
Benefits of Pomegranate for the Skin
- Rich in Antioxidants
Pomegranates are an amazing source of free-radical fighting antioxidants, including polyphenols. Free-radicals from the sun are one of the major sources of skin damage and sun spots, so including pomegranates in your diet is a great way to combat the signs of aging.
- Excellent Source of Vitamin C
Vitamin C is well known for is anti-aging benefits, due to it’s ability to stimulate the production of collagen. Collagen is the protein that holds the skin together. As you age, your body produces less collagen, which contributes to the appearance of fine lines and wrinkles.
Related: See our review of the top 5 Vegan Collagen Supplements
Pomegranates are abundant in vitamin C – one pomegranate contains 50% of your recommended daily intake.
- Amazing Anti-inflammatory
Pomegranate contains polyphenols, which help to reduce inflammation and can help with reducing skin redness and sunburn-related skin damage.
Coconut Oil
Coconut oil is the darling of those looking for natural alternatives to their chemical filled skincare products, and for good reason. (For me personally, coconut oil is one of only three items I use to moisturize my body.)
Coconut oil is naturally anti-bacterial and anti-fungal, and when applied directly onto the skin, coconut oil is deeply penetrated, making it an excellent moisturizer.
In addition to the benefits of using coconut oil topically, coconut oil can also help your skin glow from the inside out.
Benefits of Coconut Oil for the Skin
- High in Fat
Coconut oil is high in fatty acids, which help to nourish the skin. In addition to this, these fatty acids aid in your body’s ability to absorb vitamin E and vitamin A, both of which are essential for healthy, glowing skin.
- Contains Antioxidants
Like pomegranates and avocados, coconut oil also contains antioxidants which help to prevent and repair skin damage caused by dangerous free radicals.
Related: Can Mandelic Acid Anti Aging Serums Really Improve Your Skin?
Hemp seeds
I’ve been using a hemp hand cream from The Body Shop since I was a teenager, and I love how deeply in penetrates into my skin, keeping my hands looking smooth and feeling soft.
Hemp oil has become quite a trendy product in recent years, and for good reason – it has amazing health benefits, particularly for healthy skin.
Benefits of Hemp Seed Oil for the Skin
- High in Omega-3 and Omega-6
Hemp seeds contain between 75-80% polyunsaturated (healthy) fats, which is the highest out of any plant source. Hemp seed oil contains a perfect balance of the essential fatty acids, Omega-3 and Omega-6, both of which are essential for maintaining healthy skin.
- Contains Gamma-linolenic Acid
A gamma-linolenic acid deficiency can lead to a variety of skin problems (and other health issues) including acne, eczema, keratosis pilaris, and inflammation.
It’s very difficult to find food sources that contain gamma-linolenic acid. Hemp seed oil is a good source of gamma-linolenic acid, however, because hemp seed oil is a polyunsaturated fat, it’s considered unstable and shouldn’t be used for cooking. Try drizzling a small amount of hemp oil on a salad, instead.
Berries
Berries are one of nature’s most amazing sources of antioxidants, and these antioxidants work wonders for protecting your skin against damaging free-radicals.
Berries are high in vitamin C, which is one of the most powerful antioxidants, that also works to hydrate the skin and increase collagen levels (which is what stops you from getting wrinkles!)
That’s why you see vitamin C touted as an ingredient in expensive skin creams – because it truly does amazing things for the skin.
Beyond the amazing benefits that berries provide for your skin, berries provide multiple amazing health benefits.
Berries are one of natures most powerful superfoods, and have been proven to protect the body against inflammation and free radicals.
Some more benefits of berries include:
- Helps to prevent arthritis
- Slows down age-related memory loss
- Helps lower cholesterol and blood pressure
- Protects against cardiovascular disease
- Reduces the risk of cataracts and macular degeneration
- Supports collagen production which promotes healthy skin and hair
- Can be helpful with depression and anxiety
Why wouldn’t you eat berries!
Your skin is your largest organ, so it’s important that you look after it. Nourish your skin from the inside out by eating foods that are good for your skin, and ditch the hydrogenated fats and junk foods.
