5 Foods to Eat For Glowing Skin

Beautiful skin starts with nourishing it from within! A varied and balanced diet will provide plenty of antioxidant-rich fruit and vegetables, healthy fats from oily fish and nuts, and hydration for skin health.

Here are 5 foods to build into your diet:

Brazil Nuts

Brazil nuts are rich in selenium. Acting as an antioxidant, selenium can help prevent free radical damage, protecting the skin cells from environmental stressors such as UV rays and and helping prevent skin aging. Brazil nuts are an excellent source of selenium and consuming just one or two a day can provide you with enough. Try adding a Brazil nut to your smoothie, to your breakfast cereal or mix it with other nuts and seeds for a snack throughout the day. Other selenium rich foods include seafood, eggs, tofu, nuts, mushrooms and whole grains. 

Oysters 

Rich in zinc, oysters can be great addition to your diet for skin health. Zinc helps to reduce inflammation, support wound healing and regulate hormone production. Like selenium, zinc has antioxidant properties that help protect skin cells. If oysters aren’t your thing, try other zinc rich foods like red meat, chicken, fish, seafood, beans, nuts, pumpkin seeds and whole grain foods. 

Red Capsicum

With more vitamin C than oranges, red capsicums can definitely help contribute to that glow! Working as an antioxidant, it helps to reduce skin discolouration and pigmentation caused by sun-induced photo damage. Vitamin C is also required for collagen production, which helps with skin elasticity, moisture and strength. Collagen production naturally declines as we age, so think about including other fruits and vegetables rich in Vitamin C like kiwifruit, broccoli and tomatoes.

Green Tea

Green tea contains polyphenols. Found in the green tea leaves, polyphenolshave antioxidant and anti-inflammatory properties and may help to reduce skin damage, premature ageing and inflammation. Polyphenols can also reduce sebum production (a fatty substance secreted by the skin) and therefore may improve acne and oily skin. There are over 8,000 types of polyphenols and they are abundant in a wide range of whole foods including spices and herbs, berries, nuts and seeds, cocoa, olives, beans and vegetables.

Eggs

Eggs, specifically egg yolk, contain a high amount of vitamin A. Also known as retinol, Vitamin A helps maintain healthy skin by promoting skin cell renewal and boosting collagen synthesis helping to reduce signs of ageing while giving the skin a firm, smooth and radiant appearance. Try stirring an egg through your cooked porridge to make ‘custard oats’ and boost your Vitamin A intake. Other vitamin A containing foods include liver, dairy products, carrots and spinach.

Incorporating these nutrient-rich foods into your diet is a great way to support your skin’s health and enhance your natural glow. Each of these foods brings unique benefits, from reducing inflammation to boosting collagen production, ensuring your skin stays radiant and youthful. For even more skin-nourishing goodness, be sure to check out our delicious recipes featuring these ingredients—perfect for boosting your diet and giving your skin the love it deserves.

Delicious skin-nourishing recipes you need to try:

Baked Pesto Crumbed Salmon with Roasted Capsicum & Zesty Yoghurt Recipe