Do you think a skincare routine starts with a cleanser and moisturizer? Well, a skincare routine actually starts with what we eat, as per various dermatologists and nutritionists. Research has also shown a link between good nutrition and skin health (1). This is one reason essential kitchen ingredients are becoming beauty staples, with a rising interest in skin super foods.
Here, we have listed the top 20Â superfoods for skinÂ thatÂ you can include in your daily routine. Check them out!
In This Article
Top 20 Superfoods For Glowing Skin
1. Chia Seeds
Chia seeds are among the richest sources of omega-3 fatty acids. They promote healthy skin cell function (2).
Among the other benefits of chia seeds for skin include (2):
- They boost skin hydration.
- The omega-3 fatty acids in chia seeds may help soothe inflammation and keep skin radiant and healthy.
Avocados are rich in monounsaturated fatty acids. They are known to hydrate the skin and may help reduce the risk of premature aging caused by ultraviolet radiation (3).
Among the other important benefits of avocado for skin include (3):
- Avocados are a potent source of fats that help protect the skin from sun damage.
- Avocados are also a great source of vitamin E. The nutrient may offer antioxidant benefits to the skin.
Ginger is known for its antioxidant and anti-inflammatory properties (4). It also may help soothe the skin.
Among the other benefits of ginger for skin include (4):
- Ginger is known to help reduce the risk of skin cancers.
- The antioxidants in ginger may help preserve skin collagen, although more research is warranted in this regard.
- Some believe refined ginger (made up of active plant cells) may helpÂ improve skin structure.
- The easiest way to reap the benefits of ginger for the skin is by cooking with fresh ginger. For better and targeted results, rub a small slice of fresh ginger on the skin up to three times a day.
Tomatoes are rich in antioxidants, vitamin C, potassium, vitamin A, vitamin B, and magnesium. They may help reduce the signs of aging and even protect from skin damage (5).
Other benefits of incorporating tomatoes into your skincare routine include:
- Several compounds in tomatoes, such as lutein, lycopene, and vitamin E have anti-inflammatory properties. The beta-carotene in tomatoes may help ease the pain associated with skin issues and even reduce skin irritation or sunburn (6).
- Tomatoes are also rich in vitamin C(5). The nutrient may help boost collagen production.
Oatmeal has antioxidant and anti-inflammatory properties that help relieve atopic dermatitis and some forms of acne (7).
The other benefits of oatmeal for skin include:
- The antioxidant and anti-inflammatory properties in oatmeal may help treat dry skin (7).
- The saponins in the oatmeal act as natural cleansers and remove the dirt and oil clogging the skin pores (8).
- The zinc in oatmeal may reduce inflammation and kills the acne-causing bacteria(9).
Each part of the artichoke plant, including the stem, leaf, and root can be used for skin care. Artichokes contain high levels of vitamins and antioxidants that may promote skin health (10).
The other benefits of artichokes for skin include (10):
- The vitamin C in artichokes may repair damaged skin cells and potentially brighten the skin.
- It reduces wrinkles and other signs of early aging.
- It also may help tighten skin pores.
7. Sweet Potatoes
The vitamin A (or beta-carotene) in sweet potatoes helps treat acne and promote skin health(11).
Other benefits of sweet potatoes for skin include (11):
- The beta carotene in sweet potatoes helps protect you from excessive sun exposure.
- When consumed regularly, the beta carotene in sweet potatoes also helps prevent skin cell death and helps treat rough, dry, and wrinkled skin.
Sardines are rich in EPA and DHA, which are constituents of fish oil. These were found to protect skin from UV radiation. These also have anti-inflammatory properties (12).
Other benefits of sardines for skin include:
- The selenium in sardines may promote skin barrier function. However, more research is warranted in this regard.
- The vitamin D in the fish may improve skin appearance.
9. Egg Whites
The protein in egg whites may help smoothen and rejuvenate the skin. It also may help diminish the excess oils (13).
Other benefits of egg whites for skin include (13):
- Egg white is known to have skin-tightening effects too.
- Using an egg white mask on a regular basis may hydrate skin and prevent excess dryness.
The protein in quinoa may play a role in skincare (14).
Other benefits of quinoa for skin include (14):
- May help improve skin elasticity and enable the production of connective tissue. However, more research is warranted in this regard.
- Some believe quinoa also helps promote collagen production.
Some research suggests that the antioxidants in spinach may help reduce the risk of skin cancer (15).
- Spinach may also reduce inflammation and acne breakouts. However, more research is warranted in this regard.
12. Bell Peppers
Bell peppers are known to have skin photoprotective effects. They also protect the skin from UV-induced skin damage (16).
Other benefits of bell peppers for skin include (16):
- They may help reduce the signs of aging.
- Their antioxidants may protect the skin from free radical damage.
Paprika contains certain compounds (called xanthophylls) known to suppress UV-induced skin damage (17). Its antioxidants may also promote skin health and reduce the risk of premature aging.
Other benefits of paprika for skin include:
- The vitamin C and antioxidants in paprika may protect the skin from damage by free radicals.
- The vitamin C may also promote collagen production and accelerate healing. However, more research is warranted in this regard.
Turmeric contains curcumin, a powerful antioxidant that combats free radicals. Curcumin may also help treat acne, atopic dermatitis, psoriasis, and facial photoaging (18).
Other benefits of turmeric for skin may include:
- Turmeric may promote collagen synthesis and enhance skin firmness and elasticity. Mice studies show that it may also prevent wrinkles (19).
- Applying a turmeric face mask may help reduce acne and any other resulting scars.
- Turmeric has several anti-inflammatory properties that may help calm your skin.
15. Dark Chocolate
Cocoa is rich in antioxidants. It can protect the skin from free radical damage and any harm from UV exposure (20).
- It reduces stress hormones and may decrease collagen breakdown. This could keep you looking younger for longer.
- It is rich in various essential vitamins, iron, and calcium that may moisturize the skin. However, more research is warranted in this regard.
The antioxidants in blueberries can protect the skin from damage due to environmental pollution (21).
Other benefits of blueberries for skin include (21):
- The antioxidants in blueberries help fight and neutralize the free radicals, which may otherwise damage the skin cells and collagen and cause premature signs of aging.
- The vitamins in blueberries help normalize the oil levels in your skin and may help reduce acne.
The vitamin E in almonds helps reduce the signs of aging and nourish your skin. Vitamin E also has various antioxidant properties known to block free radicals and help reduce the signs of premature aging (22).
Other benefits of almonds for the skin include (23):
- Almonds may help reduce wrinkles in postmenopausal women.
- Almonds may also help reduce acne; however, more information is needed in this regard.
18. Olive Oil
Olive oil may have anti-inflammatory, antioxidant, and wound-healing effects on the skin (24). It may also have anti-aging benefits.
- Olive oil has great moisturizing properties and is known to hydrate your skin.
- Olive oil may help reduce acne by killing the acne-causing bacteria. However, more research is warranted in this regard.
19. Green Tea
Green tea contains the antioxidant EGCG that helps rejuvenate dying skin cells. EGCG protects the skin from UV damage. It also may combat the premature signs of aging (26).
- It may reduce the risk of skin cancer in humans.
- Green teaâs anti-inflammatory properties may help reduce skin irritation, redness, and sunburn.
Lemons are packed with vitamin C. This nutrient helps neutralize free radicals and stimulates collagen synthesis. It may reduce the signs of premature skin aging (27).
- Lemons may inhibit oxidative stress in skin.
- Lemons may also help treat acne.
The superfoods listed above help promote your skin health. These foods are packed with powerful nutrients that nourish your skin. Including these foods in your regular diet and following a proper skin care regimen can keep you looking younger for longer.
What are you waiting for? Stock up on these skin superfoodsÂ today!
Expertâs Answers For Readers’ Questions
How do citrus fruits help prevent common skin issues?
Citrus fruits like oranges are a good source of vitamin C that may help combat skin infections, pigmentation, and inflammation.
Does broccoli help boost collagen production?
Yes. Broccoli contains a host of essential nutrients, including potassium, calcium, iron, magnesium, and vitamin C that help stimulate collagen production (29).
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- Diet and Dermatology
- Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review
- Hass Avocado Composition and Potential Health Effects
- Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence
- Tomato-A Natural Medicine and Its Health Benefits INTRODUCTION:
- Enhancing the Health-Promoting Effects of Tomato Fruit for Biofortified Food
- Oatmeal in dermatology: a brief reviewÂ
- Colloidal oatmeal: history, chemistry and clinical properties
- The Nutrition Source
- Artichoke Polyphenols Produce Skin Anti-Age Effects by Improving Endothelial Cell Integrity and Functionality
- Discovering the link between nutrition and skin aging
- Cosmetic and Therapeutic Applications of Fish Oilâs Fatty Acids on the Skin
- Effectiveness of Homemade and Commercialised Egg White Mask Amongst Medical Students of Melaka Manipal Medical College â A Parallel Randomized Controlled Study
- Innovations in Health Value and Functional Food Development of Quinoa (Chenopodium quinoa Willd.)
- Nutritional attributes of spinach, silverbeet and eggplant
- Carotenoids of Capsicum Fruits: Pigment Profile and Health-Promoting Functional Attributes
- Effects of Dietary Paprika Xanthophylls on Ultraviolet Light-Induced Skin Damage: A Double-Blind Placebo-Controlled Study
- Effects of Turmeric (Curcuma longa) on Skin Health: A Systematic Review of the Clinical Evidence
- Effects of a turmeric extract (Curcuma longa) on chronic ultraviolet B irradiation-induced skin damage in melanin-possessing hairless mice
- Cocoa and Chocolate in Human Health and Disease
- Blueberry Extracts as a Novel Approach to Prevent Ozone-Induced Cutaneous Inflammasome Activation
- Vitamin E in dermatology
- Prospective randomized controlled pilot study on the effects of almond consumption on skin lipids and wrinkles
- Anti-Inflammatory and Skin Barrier Repair Effects of Topical Application of Some Plant Oils
- A Review of Acne in Ethnic Skin
- Protective Mechanisms of Green Tea Polyphenols in Skin
- The Roles of Vitamin C in Skin Health
- Citrus limon (Lemon) PhenomenonâA Review of the Chemistry, Pharmacological Properties, Applications in the Modern Pharmaceutical, Food, and Cosmetics Industries, and Biotechnological Studies
- Effect of Broccoli Flower Extract (Brassica oleracea L. var.Italica Plenck) on Inhibition of Photoaging Viewed from Matrix Metalloproteinase-1 Expression in Human Skin Fibroblast