Ever heard the saying, “beauty starts from within?” When it comes to your skin, it might actually be true.

When it comes to healthy skin, it’s not always about what you put on it. What you eat matters. The good fats, antioxidants, Vitamin C, collagen, and amino acids can all have a big impact. We’re here to talk about some of the easy, accessible superfoods you can put into your diet right now that can help leave your keep your skin healthy and more radiant. The bonus is that all of the foods on this list aren’t just good for your skin – they’re great for your body, too. They’re heart healthy, high-vitamin, and full of the healthy inflammation response properties you need to establish a good, healthy diet. 

So how can you make your face glow naturally? 

Get your shopping list and a pencil ready because we’re about to find out.

Fatty Fish

A lot of people with occasional skin issues stay away from fatty foods. And while that line of thinking may hold true for some foods, fatty fish, especially sardines and salmon are especially good for your skin because they contain good fats, specifically omega-3 fatty acids. Research suggests that these acids can help combat the effects of sun exposure as well as support healthy inflammation markers, while keeping the skin more resilient to the effects of environmental exposure. 


If you’re a vegan or vegetarian, we’ve got great news for you: walnuts can provide some of the same benefits of fatty fish in a meatless form. That’s because walnuts can boast some of the most potent forms of omega-3 fatty acids in the nut world. Plus, they’re a lot easier to snack on during the day than grilling up some salmon or popping open a can of sardines. This is great news because most researchers agree that around 98% of the population is omega-3 deficient. 

Sunflower Seeds

Walnuts not your thing? Sunflower seeds also come with a good balance of fatty oils. But that’s not all, these tiny-but-powerful little seeds also pack a one-two punch of zinc and vitamin E – two elements that may actually protect your skin cells. 


First, let’s get something out of the way: avocados are delicious. They go on salads, with pretty much any meal, and they even work on toast. So you have no excuse to incorporate them into your diet. And that’s great news because if you’re wondering, “which fruit is good for skin glow?” avocados are your answer. Avocados are rich in essential fats that the human body can’t produce on its own. Avocados are high in omega-3 fatty acids, the good kind of heart healthy fat, potassium and magnesium for heart health. Avocados are also known for maintaining healthy blood pressure already in a normal range. Research also points out that Avocados contain lutein and zeaxanthin – compounds that protect the skin from UV exposure. And did we mention how delicious they are?

Sweet Potatoes 

Sweet potatoes are equal parts delicious and good for your skin, which is a win-win in our book. They’re so good for your skin because they are rich in antioxidants called carotenoids. Carotene and beta carotene have many, many health benefits that you should be incorporating into your life generally, but they also come with healthy skin benefits, including protecting your skin from oxidative stress caused by free radicals because they are packed with antioxidants. 


Ginger is great for your skin – whether you’re applying it topically or adding it to your food. First off, it’s full of the antioxidants your cells need to fight free radicals. But that’s just the start. Ginger can also improve skin elasticity and evens skin tone. Some people have made their own mask of equal parts powdered ginger, honey, and fresh lemon juice to reveal healthy, radiant skin. It’s wonderful. Go buy some. Or grow some. Just get some. 


Cinnamon is the Swiss Army knife of spices because you can find it everywhere. Sweet? Yes. Savory? Absolutely. Healthy? You bet. Because cinnamon promotes healthy blood flow to the surface of your skin, and it can be combined with other natural ingredients, like honey and olive oil, to create a natural moisturizer.  


Ah, spinach – the almost-universally hated food (although we happen to love it). It turns out that spinach is a nutrient-rich food that can help your face glow naturally. It’s an incredible source of iron, folate, chlorophyll, Vitamin E, magnesium, Vitamin A, fiber, plant protein, and Vitamin C. This gives spinach the free-radical fighting power of antioxidants, plus a whole lot more.

Red Bell Peppers 

Whether you prefer to eat your red bell peppers cooked or raw, they come with the same potent skin benefits either way. Hooray! Consider this: just a single red bell pepper can deliver all the Vitamin C you need for an entire day. It also comes with plenty of dietary fiber, B6, and those carotenoids we talked about earlier – making it the perfect low-calorie snack for your skin. 


Like many of the superfoods we’ve talked about here, broccoli comes with several vitamins and minerals that are good for your skin like zinc, Vitamin A, and Vitamin C. Broccoli is also packed with carotenoids and lutein, so that’s good too. But it also comes with a secret-weapon compound called sulforaphane. Sulforaphane is a compound shown to have strong antioxidant properties. It’s also really good at protecting the skin against the effects of overexposure to the sun. All of these benefits make broccoli an incredible superfood to help your skin become healthier and more radiant. 


Tomatoes are rich in carotenoids, Vitamin C, lutein, and also lycopene, which can help support the skin’s natural healing properties. To really dial up the skin benefits of tomatoes, however, consider pairing it with something like olive oil that’s rich in healthy fat. 

So what should you eat for healthy hair and glowing skin? The answer isn’t complicated – superfoods, and a lot of them. The best part about all of these foods is they don’t require a special diet, tons of prep time, or an expensive grocery bill. They’re all easy to find, inexpensive to buy, and simple enough to incorporate into your meals or as a snack. So do your skin a favor and put some more superfoods into your life. 

* The views expressed in this article are those of the authors and do not necessarily reflect the official policy or position of LifeVantage or any other agency, organization, employer or company

** LifeVantage’s Marketing team may from time to time publish blog articles reporting information and research from third-party sources. The views and opinions expressed by these third-party sources as reported in LifeVantage blog articles are those of the authors and experts quoted therein and do not necessarily reflect the official policy or position of LifeVantage.