The best foods to eat for glowing, healthy skin

Taryn Davies
Published: September 21, 2016

The foods we eat have a direct effect on our skin; you are what you eat after all, so it’s important to each nutrient-rich food for a healthy diet and healthy skin too.

The foods you eat impacts inflammation in both a good and bad way, plays with your hormones and can even cause acne, so it's vital we pay attention to what we consume.

foods that you can eat that will benefit your skin quality and we list some of our favourites.

Add these to your diet this week and see if they make a difference to your complexion.

Liz Earle has just launched a brand new book too, Liz Earle Skin: Delicious Recipes & The Ultimate Plan For Radiant Skin In 6 Weeks. SKIN features a 6-week programme to nourish your skin from the inside out. Each week focuses on a different aspect of skincare, from detox and exfoliation, cleansing and healing, to nourishing, balance and, finally, radiance and maintenance.

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pomegranate Pomegranates

Pomegranates are packed with polyphenol antioxidants, which fight the free radicals that attack our skin on a daily basis. As well as regulating the skin’s blood flow – which gives the skin its rosiness.

Not only is it advisable that we eat it, but experts suggest that we apply it to the skin too. Using it as an age-fighting scrub as it will help to smooth lines and moisturise the skin too, giving it a plump effect.

Nuts and seeds

Nuts are one of the best food sources of vitamin E, which can help nourish the skin and protect it from the sun’s damaging UV rays. Almonds are perfect for this as they’re filled with plenty of this vitamin. Walnuts are another nut to include in your diet; they contain omega-3 essential fatty acids which can improve skin’s elasticity. Plus, they’re loaded nuts and seedswith copper, a mineral that boosts collagen production.

Deficiencies in minerals like zinc and selenium have been linked to acne in some sufferers, which is why nuts, particularly pumpkin seeds and Brazil nuts, are a good, healthy snack to get used to including in your diet. Selenium helps to actively increase the number of infection-fighting white blood cells in the body and strengthens their fighting power.

Most nuts are quite calorie dense, however, so while you can enjoy them for healthy, glowing skin, it’s advisable that you eat them in moderation.

For those who aren’t fans of nuts, or have allergies, try pumpkin seeds, each kernel is high in vitamin E, zinc and omega 3 & 6 fatting acids, making them a good skin-clearing substitute.


Nutritionist and weight loss expert Lily Soutter explains that ginger is great for making the skin glow because it stimulates circulation, which boosts the skin because it gets more nutrients.

If you're looking for a way to get more ginger in your diet you could infuse it with lemon in hot water for a natural tea. Try adding it to recipes likes curries, soups and stir-fries too, it won't overpower the taste if you don't want it to, but your skin will reap the benefits.


Blueberries have been hailed for their antioxidant levels, they’re said to contain more than any other fruits and berries, and this has a significant impact on your skin. Free radicals caused by pollution and UV radiation attack the skin cells and can cause DNA damage. Snacking on this fruit, or adding it to yoghurts or salads, can be part of a powerful fight against premature ageing.

salmonOily fish

Oily fish is rich in omega 3 essential fats, and they're essential because the body won't produce it on its own, you need to consume them with the food you eat.

They're important for skin health because they help to protect against sun damage, and can reduce the risk of some skin cancers.

It’s easy to see why we need to be eating more of this isn’t it?

These healthy fats allow water and nutrients into the skin while keeping toxins out, and may also fight inflammation of the skin.

The protein in these fishes also helps to speed up the skin’s natural healing process.


Orange foods

Want youthful skin? Eat carrots, squash, pumpkin and sweet potatoes because they're packed with beta-carotene and other carotenoids. When you consume beta-carotene, the body will convert it to vitamin A, which helps to keep the skin firm, helps it to heal and resist damage too.


Lastly, water – one of the most important components for healthy, glowing skin, it’s vital we all sip water throughout the day.

It’s one of the cheapest and most effective ways to help flush your body of toxins, it delivers nutrients to your cells and keeps your organs functioning too. It also helps to keep your cells plump and full, which makes your skin look firmer and clearer; not only that but upping your fluid levels helps to keep your brain fully functional and therefore better able to cope with stress.

If plain water doesn’t appeal to you try adding some fresh fruit to give a hint of taste or sip green tea as well. Water-rich foods like celery and cucumber also count too.