25 Foods & Supplements For Glowing Skin

Have you ever wondered whether people with beautiful skin get more out of life?

Although there might not be any scientific study to support (or deny) whether people with perfect skin are treated better, suffice is say there is anecdotal evidence that a person with a beautiful complexion gets treated differently than the rest. It’s a perception, similar to how tall men are associated with more authority (although this one has been studied and proven so).

Perhaps it’s time that YOU take advantage of the hidden benefits of younger looking, supple, healthy skin has to offer?!

Below you’ll learn how to get your glow back NATURALLY, from the inside out! These foods can and should also be part of your weight loss program or diet.

Science Says You Can Transform Your Skin

You don’t have to feel overwhelmed with all the choices out there. We have streamlined information that is strongly backed by science to help you make an informed decision on which foods and supplements work best to achieve healthy youthful skin!

Vitamins

Pump up your system with natural sources of Vitamins A, C and E for beautiful skin.

Sources of Vitamin A

Why do you need Vitamin A to achieve beautiful skin? Our body needs this super vitamin because it is a potent antioxidant and has superb photoprotective properties. By this we mean that the skin defies aging and becomes more resistant to damage caused by external factors such as pollution and UV light. They reduce fine wrinkles, too. Sources of Vitamin A are called carotenoids.

There are different types of carotenoids and the ones most abundant in the skin are beta-carotene, astaxanthin, lycopene and retinol. Vegetables or fruits that are yellow in color are rich in beta-carotene. Those that are red in color (like tomatoes) have more lycopene content. As a golden rule, the deeper the color, the richer the vitamin content. Check these foods out.

#1 Carrots

Carrots are one of the best sources of vitamin A. The deep orange-yellow color of this root vegetable is the indication of the richness of its beta-carotene content. The antioxidants in carrots help protect the skin from wrinkling and inflammations, and even cancers. If you plan on going to the beach in the summer, protect your skin from sunburn by packing on the nutrients from carrots!

Did you know that you can get the most vitamin content from carrots by pureeing or cooking it than by munching it chopped and raw? And you cannot skip fat intake all together because without fats, Vitamin A cannot be absorbed by the body (this is true for all sources of Vitamin A).

TIP (a): Roughly grate 1 medium-sized carrot and boil for about 3 minutes in ¾ cup water over medium heat. Remove from heat, drain water (you can drink this to make the most out of its benefits) add 1-2 tablespoons of lemon juice, 1 teaspoon of flaxseed or olive oil, salt and pepper to taste. This makes a healthy and zesty side dish or a snack!

TIP (b): Puree it and dab on your face neck and arms. This is feeding your skin Vitamin A from the outside. Just awesome, isn’t it?

#2 Pumpkin

Pumpkins, apparently, are not just for Halloween jack-o-lanterns. They serve a greater purpose if consumed for health reasons.

Eating this raw may not be delectable to most because of its tangy and hard-to-chew flesh. But when cooked, you can do wonders with it. 100g of the edible part when cooked yields about 8500 IU of Vitamin A. Research says the carotenoids in pumpkins help soften and soothe the skin.

TIP (a): Peel it and boil cubed flesh for at least 15 minutes. Make a puree out of it and use it as a soup thickener! Or make a pumpkin porridge.

TIP (b) Making meatballs? Grate 100g of its flesh and incorporate it in your ingredients. Kids won’t even know they are eating pumpkin!

#3 Sweet Potato

Sweet potatoes come in different varieties and colors. There are purple, red, pink, orange, yellow skinned varieties. Those high in beta-carotene have yellow and orange insides. Sweet potatoes are root crops grown in warm temperate regions of the world. The sweetest variety is the red purplish skin variety with yellow or yellow-orange insides.

A hundred grams of cooked tuber gives you 19,200 IU of Vitamin A! Who would ever know that sweet potatoes are your skin’s best friend? They keep those wrinkles away and give you that glow you want so much! So next time you go grocery shopping, grab a bag of these highly nutritious and inexpensive skin food!

Now, how do you get the best benefit out of your skin food? Boil it? Fry it? Bake it? Science says boiling preserves the carotenoid contents of sweet potatoes to 85-95% (next to oven drying, a process not for human consumption!)

TIP (a): Lightly brush them in running water but preserve the skin, put in a casserole and bring to a boil for at least 30 minutes. Drain the water and let the tubers cool down. Eat it with the skin for that extra fiber benefit!

TIP (b) Put some fun and creativity into eating sweet potatoes. Make a bonfire out of chopped woods or charcoal and toss these goodies (after light scrubbing and thorough washing) into the open fire or bury them under the ashes (just like how our cavemen ancestors did it! Yes, it’s paleo alright!). If you want a cleaner finish, wrap each in an aluminum foil. Keep turning those using long handled tongs until cooked (takes about 30-40 minutes).

#4 Mango

Mangoes are not called ‘Food of the Gods’ for nothing. There are many varieties of mangoes in the market. But the zestiest ones are found in the tropics, smelling heavenly when picked from the tree two days before it is ripe just right!

This super fruit is packed with Vitamins A and C. The deeper the yellow color, the richer it is in carotenoids. Eating the flesh of the ripe fruit without the skin can provide about 3600 IU of vitamin A. Mangoes helps keep your skin light and free of blemishes.

TIP: Cut a ripe mango in three keeping the pit in the middle part. Now you have what seems like 2 halves of the fruit. Run your fork from top to bottom of the flesh to make fine strips. Save the dripping juice. Then spoon out the flesh in thin strips and stir in 1 tall glass of water. Make ice cubes out of it and have a refreshing mango-infused drink any time of day!

#5 Papaya

Papaya is also a tropical fruit. Its flesh can range from pale yellow to reddish-orange. With papaya, you can nourish your skin from the inside and out. It is rich in beta-carotene, lycopene and enzymes that can treat the skin from the outside.

A cup of fresh papaya goodness can provide the body with 2200 IU of Vitamin A compared to a cup of canned diced fruit in heavy syrup (only 326 IU), so it important to eat it raw to maximize its beneficial effects in making skin younger looking and more resistant to sun damage.

The papaya enzyme Papain has a keratin protein digesting ability that aids in exfoliation. This is why the unripe fruit’s enzymes are used as a topical agent to make skin fairer and less pigmented.

TIP (a): Cut the flesh into big chunks, insert Popsicle sticks and freeze overnight and have a refreshing dessert the next day!

TIP (b): Can’t finish the puree? Pour the remaining goodness in your bath and nourish your skin from the outside!

#6 Tomato

Tomatoes are rich in lycopene, a precursor of Vitamin A. Lycopene is a carotenoid having numerous health benefits, among which is skin protection. It is also responsible in keeping the cells healthy. When the skin is exposed to UV light, the lycopene on the outermost layer of the skin are destroyed thereby mitigating oxidative stress of skin cells. It also prevents toxins from affecting the skin.

Luckily for pasta and pizza lovers, there is something promising that you do for your skin when you help yourself with their red sauce. For most foods, processing reduces most of their nutrients. But surprisingly, this is not true for tomatoes. Lycopene is produced by subjecting the tomatoes to high heat.

TIP: Do your own tomato paste at home. Home-made tomato paste is a lot tastier. Buy a big pack of red tomatoes, wash, add about half a liter of water and bring to a boil until you can peel the skin off one. Remove from water, and let the entire batch cool. Cut each in half to remove the seeds. Then cut or mash all the halves into smaller pieces, or use a food processor. And put it in the same pan and stir continuously over medium to high heat until thick. Now here’s the trick to double the lycopene content and increase absorption: Refrigerate your tomato paste overnight. The next day, put the paste in a pan and pour 1 cup of water, 3 tablespoons of olive or corn oil and bring to a boil stirring continuously over high heat for 40 more minutes. Keep adding water as needed until you reach a paste consistency. Now this is loving your skin twice!

Did you know…

Americans spent over 2 billion dollars on skin rejuvenation treatments in 2014. That’s cosmetic procedures alone!

Sources of Vitamin C

Vitamin C or ascorbic acid, on the other hand, prevents wrinkle formation and dryness associated with aging. It is also responsible for collagen formation.

Collagen is the main component of tendons, ligaments and skin and is likened to fibers arranged specifically to make up a thread and then several threads intertwined in an organized manner. Vitamin C works to keep this structure organized and to make the process of rebuilding damaged cells normal. This means that without adequate ascorbic acid, the skin loses elasticity, glow and suppleness.

The body does not make Vitamin C so it is important to include it in your daily diet. And remember, ascorbic acid is water-soluble, so don’t forget your 8 tall glasses of water a day! These are our top choices for Vitamin C sources:

#7 Guavas

Guavas are one of the best sources of vitamin C. A hundred grams of this fruit gives you 228mg of Vitamin C. This is almost 4x the daily recommended intake.

The antioxidants in guava retards aging in the skin by binding to free radicals that cause cell destruction. It also enhances normal cell proliferation.

As the guava ripens or stored, the fruit loses its ascorbic acid content. Also, juicing reduces their vitamin C content 20% and making a jam out of the flesh destroys 60% of the original vitamin content. So the best way to eat guavas for its nutritional value is to eat it raw and unpeeled before it is ripe because processing (even peeling) greatly reduces its vitamin C content.

TIP: wash thoroughly and cut into small wedges. Put the pieces in a food container and sprinkle some salt. Close the container and shake vigorously. The salt makes the fruit more delectable!

Lychees or litchis are red skinned fruits with delicate translucent whitish pulp. They have a sweet aromatic smell. They originally came from China although a lot of tropical countries have cultivated it, too.

Lychees are packed with Vitamin C. One cup of this fruit has twice the recommended daily value of ascorbic acid. The vitamin in lychee helps skin look young by keeping free radicals at bay and by helping replenish new cells.

TIP: Prepare a gelatin mixture and add finely chopped lychee. Heat the mixture until it starts to boil then turn off the heat. Let cool and refrigerate. Now you don’t have to feel guilty over dessert when you know that the treat nourishes your skin!

#9 Acerola Cherry

Acerola is also known as Acerola Cherry, Barbados Cherry, Puerto Rican Cherry or West Indian Cherry. You find the acerola shrubs in Central American and Amazonian forest. Why does this fruit deserve your effort in acquiring them? Because this super fruit is the title holder of highest Vitamin C content. It is also very rich in phenolic antioxidants.

Vitamin C, being known for collagen formation (dead skin replaced quickly by new healthy cells) and phenolic antioxidants that prevent skin damage are two potent substances that defy skin ageing. So, how much Vitamin C in acerola are we talking about here? 100 g the ripe fruit yield 2,000 mg of ascorbic acid and the unripe fruit has as much 4,500 mg of it!

The Vitamin C content of these cherries is equivalent to 90 oranges! Get the wild varieties of this fruit and say hello to a wonderfully young and beautiful skin!

Sources of Vitamin E

Vitamin E is a vitamin compound also known as tocopherol that protects the skin through its antioxidant properties. The body supplies vitamin E to the skin through oil glands that secrete sebum (so in essence, constant removal of oil on the face can be counterproductive).

Vitamin E works hand in hand with ascorbic acid in ensuring that damage caused by ultraviolet rays on the skin is minimized. Vitamin E is recycled by ascorbic acid which in turn prevents skin cell death. This means that the skin becomes supple and is less dry and wrinkled. Vitamin E returns the favor to ascorbic acid by helping the latter produce collagen normally.

Tocopherols also aid in faster wound healing and prevent inflammation caused by sunburn. So where do we get Vitamin E best?

#10 Sunflower Seeds

Sunflower seeds are derived from the center of the flower. The seeds have a mild nutty flavor and are boosting with vitamin E benefits. A hundred grams of the dry roasted kind yields 26mg of Vitamin E. Apart from this, they are also rich in Vitamins A and C, and essential fatty acids.

The tocopherols found in these seeds help rejuvenate the skin by replenishing the skin with healthy cells. They are the best choice to prevent wrinkles and sagging of the skin. They also help maintain elasticity of the skin. Those with mature, sensitive, dry, damaged or inflamed skin will greatly benefit from sunflower seeds.

TIP: scoop a hefty amount and sprinkle on your cereal, omelet and even salads for that dose of skin lovin’ vitamin!

#11 Almonds

Almonds are a very good source of alpha tocopherol and are loaded with antioxidants. A cup of unblanched almonds gives the body 36mg of Vitamin E that protects the skin against sun damage. The tocopherol in almonds reacts with other substances in the skin and helps new cells to grow. That is like applying sunscreen from the inside!

TIP: Eat almonds with the skin because most of the antioxidant substances are found in the layer of brown skin.

Flavonoids

Flavonoids are phytonutrients which fight skin ageing. Phytonutrients are also called phytochemicals and are substances produced by plants to protect them against damage. Humans benefit from this protection by consuming fruits and vegetables.

Flavonoids are a type of phytonutrients that are known for their antioxidant and anti-inflammatory properties. They prevent premature cell death and makes skin resistant to damage caused by exposure to UV light. What are great sources of flavonoids?

#12 Green Tea

In a study done to determine the effect of green tea on the skin, it was found out that 1,400 mg of green tea catechins (a flavonoid) taken as a beverage in a day for 12 weeks reduced inflammation and significantly improved skin elasticity and structure with obvious reduction in scaling and wrinkling.

Green tea is proven to prevent cancer formation and premature ageing and promotes natural healing of the skin.

TIP (a): Don’t throw your tea bags. Use the contents and rub on the skins of the arms, neck and face for instant rejuvenation!

TIP (b): First degree sunburn can be uncomfortable and unsightly. Make several cups of hot green tea drink and pour the drink and the tea bag contents into your tub bath to soothe and help heal inflamed skin.

#13 Parsley

Parsley is that bouquet of small green leaves in the vegetable that you find in the vegetable aisle of the supermarket. Oftentimes you see a tiny piece garnishing your gourmet meal.

Who would think that they provide much needed nutrients for your skin? Parsley is rich in flavonoids, and Vitamins A and C. 100 grams of this herb yield 24-634mg of flavones that are superb antioxidants that keep the skin young looking.

TIP: Don’t ignore that garnish on your gourmet plate. Do your skin a favor by munching the herb before you get your bill!

Supplements

It’s definitely okay to supplement. Sometimes, it is quite hard to consume all the recommended servings of the foods we listed here. Reasons may be time constraints, item unavailability or simply inconvenience. Acquiring supplements is definitely ok. You just have to choose your brands wisely.

The underside of this is that supplements can be expensive. But pampering your skin is a good reason to shell out some. Here are our top supplement picks for achieving healthy skin:

#14 Resveratrol

Resveratrol is a natural polyphenol found in grape skin and shoots and is said to be effective against skin damage by preventing cell death after exposure to free radicals.

Other than that, it works also to enhance replacement of dead cells by healthy new cells and prevents structural damage to collagen. Resveratrol is a potent anti-aging supplement and just as effective as a skin care product.

#15 Silymarin

Silymarin is a kind of flavonoid that is found in the seeds of milk thistle. Its major bioactive flavonoid is called silibinin. Silymarin, when taken as a supplement can prevent skin inflammations and cancers.

The effects of Silymarin works like a sunscreen that protects the skin from the harmful effects of UV light. In fact, it is taken by people undergoing radiotherapy, a type of treatment for cancer with a potential to cause skin damage. It also prevents acne, psoriasis and eczema.

#16 Geinistein

Genistein is a flavonoid coming from soy. Approximately 40 lbs of soy is needed to make a pound of this supplement! Genistein has an estrogen-like effect that counteracts skin aging.

In a study of a group of menopausal women who took 100mg of Genistein daily for six months, showed a significant improvement in skin thickness, elasticity, collagen content and vasculature.

This means that there was obvious skin regeneration, suppleness and increased blood supply to the skin! TIP: Taking it with a lactobacillus probiotic may increase its absorption!

#17 Coenzyme Q10

Ubiquinol (Coenzyme Q10) is a vitamin-like substance that is synthesized by the body and is stored in fat tissues. It aids in the intake of oxygen and nutrients by the skin cells and helps remove wastes.

Taken as a supplement, it helps the skin create an effective barrier against external factors that cause skin degradation. They come in soft gel capsule, oral spray, hard shell capsule, and tablet preparation.

TIP: Take Coenzyme Q10 (CoQ10) with a healthy source of fat (like salmon belly) to increase absorption!

Spice

Did you know that your spice rack can be your haven of skin benefits? Spices are packed with beneficial substances that even in miniscule amounts can do wonders for your skin.

#18 Curcumin (Turmeric)

Curcumin is the active substance in turmeric, a type of ginger native to India and orange in color when peeled. Curcumin is highlighted to be one of the most potent antioxidant in the world and is effective against signs of skin aging such as wrinkling, sagging and dryness. It is a widely used spice in the Mediterranean region.

Turmeric is available as a powder, too, and will give zest to any curry dish. TIP: Stir half a teaspoon of turmeric powder on a glass of warm milk and drink before going to bed.

Anti-cancer campaigners call this ‘the golden milk’. As cell regeneration happens when you are asleep, you are making sure the skin has a hefty supply of curcumin for that healthy looking skin the next morning!

#19 Tamarind

The fruit, seed and leaves of the tamarind are packed with skin nourishing substances. The tamarind fruit looks like a green hard-shelled pod that turns brown as it ripens.

The unripe fruit is sour and hard. As the fruit ripens, the insides become mushy and sticky and brownish with a sweet-sour taste. The unripe fruit is used to give a tangy sour flavor to cuisines.

Why is this spice a great contender for the best skin food? Apart from being an ideal source of all essential amino acids, it is also rich in antioxidants, organic acid, pectin, vitamins, minerals, polyphenol and flavonoid contents that are proven to keep skin younger looking and resistant to UV ray damage.

TIP: A must try Asian cuisine: boil pork/beef ribs until tender, add chopped tomatoes, onions, radish, bokchoy, and salt or fish sauce to taste, then put 100g of unripe tamarind. After 3 minutes, scoop out the fruits and mash until a thick paste comes out of the pods. Strain the paste by pouring water over the strainer and add the extract to your stew for that adventurous and delectable way to nurture your skin!

Fats

Fats are essential for healthy skin. Our body needs healthy fats to stay healthy. Likewise, the skin needs fats to maintain its glow and radiance. Essential Fatty Acids (EFA) fats are needed for normal body functioning and are derived from linolenic, linoleic and oleic acids that can only be met through dietary intake.

Did you know that EFAs are also known as Vitamin F? Indeed, they are! EFAs are found abundantly in all layers of the skin and they function to ensure structural integrity and enhance the protective barrier of the skin. It also has potent anti-aging and anti-inflammatory properties. Best sources of EFAs are:

#20 Salmon

Salmon is a much celebrated commodity because of the abundance of nutrients people derive from them. Of the nutrients it has, Omega 3 fatty acids is our particular interest, and its role in preventing skin ageing.

Furthermore, salmon contains astaxanthin, a carotenoid that improves skin elasticity. It is also a good source of protein that will help in skin regeneration and repair.

TIP: Choose wild-caught Alaskan salmon because it has the least amount of contaminants that are harmful to the body.

#21 Flaxseed

Flaxseed come in two basic varieties, the brown and the golden (golden linseeds). With the exception of a type of yellow flax called solin (trade name Linola), most types have similar amounts of EFAs.

Flaxseeds have 53-62% of omega-3 fatty acids. Omega-3 is essential in the formation of cell walls and in improving circulation and oxygenation of the skin.

TIP (a) Grind the seeds because the EFAs cannot be released for absorption if the seeds are eaten intact.

TIP (b) Store in the refrigerator or freezer to preserve their nutritional benefits. Add them to cereals, salads, baked products and smoothies!

#22 Edamame

Edamame beans are basically immature soybeans that are still in the pods. It is a popular Asian cuisine as a meal starter. The pods are boiled in salt water or steamed and served with salt. You pop the beans from their pods in your mouth and discard the pods.

There are some preparations in the market wherein edamame is hulled. What is special about edemame that makes it a great skin food?

Edamame soybeans are rich in protein, and micronutrients that are excellent for skin nutrition. It is rich in essential fatty acids that keep the youthful structure and suppleness of the skin.

The balance of fatty acids in 100 grams of edamame is 361 mg of omega-3 fatty acids to 1794 mg of omega-6 fatty acids. This is a huge chunk of protein and healthy EFAs!

Other Essentials

There are items not belonging to any of the categories aforementioned but are considered essential to achieve optimum skin health. Check these items out and make sure you include these in your diet:

#23 Prebiotics & Probiotics

Prebiotics and Probiotics are live microorganisms (sometimes called the “good bacteria”) that have beneficial effects on the host when taken as recommended. Pre-biotics on the other hand are substances that favor the growth as well as modulate proliferation of these microorganisms. Both are available as supplements.

Lactobacillus, a probiotic, prevents skin allergies and it is used for skin disorders such as fever blisters, canker sores, eczema (allergic dermatitis) and acne.

There is also evidence that it prevents premature aging of the skin. On the other hand, Oligofructose and other oligosaccharides are prebiotics that favors bifidobacteria growth.

Also, probiotics indirectly nourishes the skin by enabling the small intestines to absorb all the nutrients essential to skin health as described in this article. Basically, without a healthy gut to absorb the nutrients we talked about, all efforts to nurture your skin from the inside would be in vain.

TIP (a): Grab a pack of yogurt on your way out of the grocery store and make it a habit to consume your daily dose of “good bacteria” for an allergy-free skin!

#24 Protein

One cannot underestimate the power of protein when we talk about skin. In fact, there is no skin to talk about without proteins.

Our list would be useless without it in our diet. Proteins are the building blocks of the skin and practically every muscle and tissue in the body. We have talked about collagen in our discussion of Vitamin C rich foods. We have said that they are fibers that make up tissues in the body. Breaking the fibers further down are proteins. They are also the amino acids at the molecular level.

TIP: Great sources of proteins are those that have other essential nutrients as found in our list of skin foods. Our top picks are: salmon (with omega-3 fatty acids, Vitamin A, Coenzyme Q10), snapper (with omega-3 fatty acids and selenium), roasted or smoked turkey (with zinc), almonds and walnut (with tocopherols, omega-3 fatty acids, Vitamins A and C).

#25 Apple Cider Vinegar

Undistilled raw organic apple cider vinegar. Apple cider vinegar (ACV) is made from fresh crushed apples that are fermented in wooden containers.

Unlike the pasteurized and distilled kind, apple cider vinegar is brownish and cloudy with sediments (called the ‘mother’) settling at the bottom of the bottle. In the book Apple Cider Vinegar Miracle Health System, it is said that this type of vinegar has potassium, phosphorus, sodium, magnesium, sulfur, iron copper, natural fluorine, trace minerals, essential amino acids, mallic and tartaric acid that are essential for overall health and of course, the skin.

It can help prevent acne formation and can remove fine wrinkles when consumed as recommended.

TIP (a): Dilute 1 tsp of ACV, and 1 tsp honey in a glass of water and drink it upon arising in the morning. This will prevent flares of acne and will reduce fine lines on the face.

TIP (b): Dilute ACV with 3 parts warm water in a bowl and dip a face towel in it. Squeeze until damp but not dripping. Lie down and cover your face with it, for an instant face spa experience!