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8 Foods for Glowing Skin at Home

We all want healthy, glowing skin. While there are a many products and treatments that can have dramatic results, true skin health starts from within. In this post we’ll cover 8 foods for glowing skin – and they are all available at your local grocery store.

“You Are What You Eat” – this popular saying is very true in terms of the skin. The food that we consume affects our skin. Have you noticed sudden acne a few days after consuming too much junk food? That acne is the unwanted result of your body trying to get rid of the toxins you’ve ingested.

To achieve beautiful skin that glows from within, make friends with the foods that are rich in essential nutrients and supplements. So what should be on your plate?

Here are the top 8 best foods to include in your diet if you want your skin to glow!

bowl of powdered turmeric with stethoscope

Turmeric has a host of skin health benefits due to its powerful antioxidant properties.

Turmeric – One of the Best Foods for Glowing skin

Turmeric is a widely famous medicinal ingredient around the world especially in south-east Asia and that’s for a good reason. It is a powerhouse of antioxidants which is very effective for skin inflammation. Turmeric is a staple spice for most Asian cooking not only due to its taste but also because of its numerous health benefits. The popularity of turmeric is profound in skincare including using it as an essential ingredient in facial treatments and skincare products.

Turmeric protects the skin, lightens complexion, fades dark pigmentation, and acts as a shield against sun exposure. Face packs made of turmeric add glow to the skin while treating the skin at the same time. Moreover, it aids in preventing the common signs of aging on the face such as wrinkles and fine lines by improving the skin’s natural elasticity.

Fun fact: Turmeric is native to Southeast Asia, which is why we here in North America are often unaware of its benefits. Many wedding ceremonies held in southeast Asia have a segment of the marriage dedicated to applying raw turmeric paste to the skin? Interestingly, turmeric adds a natural glow to the bride’s face, hence the ritual.


Rabbits love carrots and so should you! Carrots are one of those easy vegetables to chew on when you are bored but did you know that carrots are beneficial for your skin? Carrots contain vitamin A, vitamin C, and beta-carotene which helps to reduce skin inflammation. It acts as a catalyst that speeds up the recovery and healing of wounds on your skin.

If your skin is prone to acne, include more carrots in your diet as it is one of the most effective foods for glowing skin. But what’s the science behind acne and carrots? Carrots contain beta-carotene, an antioxidant that reduces the overproduction of skin cells on your face. The excessive dead skin cells that accumulate on your skin can easily clog up your pores and lead to an unwanted breakout. Plus, carrots regulate oil (sebum) production of the skin that keeps pimples and acne at bay.

Avocado and avocado pieces on a wooden floor and has a background of nature

Love avocadoes and guacamole? It loves you too! Avocadoes have a host of health and skin benefits and are one of the healthiest foods you can eat.


A fruit that’s delicious, nutritious, and good for your skin? That’s avocado. This healthy fruit is a delight to your taste buds and works wonders for your skin. Vitamin E is an excellent nutrient to keep your skin glowing and beautiful. Avocado can help to reduce wrinkling, skin damage, and loss of moisture because it is full of Vitamin E, A, and K as well as lots of potassium. The healthy mono-saturated fats present in avocado will also help to keep your skin plump and moisturized from the inside-out.

When applied topically, the antioxidant and anti-inflammatory properties of avocado effectively heal the skin. You just got more reasons to eat avocado! And, if you like guacamole, you’ll find it’s very easy to make yourself. The store-bought stuff has additives that aren’t good for you. Homemade is healthier and (in our opinion) tastes better. Remember to put the pit in with your guac when you store it in the fridge. It will keep it from turning brown.


Tomatoes don’t only add a fresh flavor to salads: they do so much more. This red vegetable is really good for your skin as it contains antioxidants that act as a shield from sun damage and remove skin-aging free radicals.

Tomatoes contain vitamin C, vitamin K, and potassium which also contribute to overall health. The levels of lycopene found in tomato increase when it is cooked which is why cooked tomatoes are a better source of nutrients for your skin. It also doesn’t matter which type of tomato you prefer. They all have the same health benefits.

Tomatoes may fade skin imperfections to some extent but stubborn age and sunspots are hard to get rid of. For such cases, try our laser treatment for sun and age spots that effectively reduces the appearance of these spots.


Papaya is filled with beneficial enzymes that act as an anti-inflammation source. Introduce papaya into your skincare routine to exfoliate dead skin cells that are clogging up your pores, especially if you suffer from acne. The enzyme papain found in Papaya reduces the formation of tiny bumps on the skin and the build-up of keratin.

The exfoliating properties of papaya have made it a popular ingredient in face masks and scrubs. Papaya also helps to remove blemishes due to the healing qualities of papain. With a rich amount of Vitamin C in it, papaya is a also nutritious fruit that will make your skin glow from within.

Bell peppers

Green, red, and yellow, all types of bell peppers are a great source of nutrients. Bell peppers can reduce some of the common signs of aging such as the appearance of wrinkles, fine lines, and crow’s feet, due to the presence of carotenoids. Carotenoids fight acne and increase blood circulation in the skin which slows the aging process. Antioxidants are also abundant in bell peppers. Plus, peppers are packed with vitamin C, vitamin B6, and essential dietary fiber. All of which treat uneven skin tone, blemishes, and skin pigmentation.

If you’re suffering from severe acne that just doesn’t seem to go away, try our laser treatment for acne to reduce the appearance of acne and get clear skin.

Leafy Green Vegetables


Spinach might remind you of the classical animated hero Popeye who instantly grew muscles and fought hundreds of men by just swallowing a can of spinach. You may not grow muscles right away but spinach is a powerhouse of iron and other beneficial nutrients for your body. Along with iron (that is essential for the flow of oxygen around the body), this low-calorie green veggie contains vitamin K, A, C, B2, and magnesium all of which help to protect your skin from scarring, sun damage, uneven pigmentation, and breakouts while adding a natural glow to your skin.

Healthy green kale smoothie in a glass with straws on wood background

Kale smoothies aren’t just good for your health, they’re delicious and especially refreshing on a hot summer day. Just be sure not to add sugar. Try Stevia for sweetness. It’s a natural sweetener without the toxic effects of sugar on your body.


Kale contains a high level of vitamin K, Vitamin C, and calcium that contribute to better skin and overall health. The nutrients in Kale minimizes the appearance of pores, increases collagen production, and the skin cell turnover process. This means more new, healthy cells on the surface, resulting in younger, fresher skin. And if you’re not sure what to do with kale, try this great oven-baked seasoned kale chips recipe. Ultra-low calorie and delicious!


To hold on to the natural glow of your skin include broccoli in your diet. The chemical lutein present in broccoli protects the skin from sun damage. It contains high amounts of vitamin A, K, C, B complex, zinc, copper, and essential minerals. All of these nutrients are great for your health and your skin.

Be it your breakfast smoothie or a new pasta dish, make sure to include these leafy greens in them.


Most of us love oranges and don’t need any extra incentive to eat them. Not only are they a great source of Vitamin C, but they also contain Vitamin B6, folate, calcium, and of course fiber. The citric acid present in oranges is an effective remedy for acne and breakouts as it dries out the acne and exfoliates flaky skin. The beta carotene content in them boosts skin cell growth rates while the antioxidant properties fight the free radicals that can damage the skin. Vitamin C is an essential ingredient that brightens skin complexion. Applying oranges to your skin or consuming them, either way, is good for you. But avoid orange juice. High amounts of fructose are toxic to your liver. Eating one or two oranges a day is great for your health, but a glass of juice can contain the equivalent amount of fructose for up to 8 oranges. This is too much.

Foods that you should avoid

While you should strive to maintain a balanced diet that has all the healthy nutrients for your skin, you should also avoid certain foods.

  1. According to research, there’s a link between the consumption of cow’s milk and sudden acne breakouts on the skin. Some studies even found that skimmed milk may even trigger acne but that does not mean you have to cut dairy from your diet right away. Talk to your doctor first. While the healthy fats in milk are good for kids, as they are essential for nervous system development, after the age of 25 it’s best to avoid drinking milk. There are plenty of other great sources of calcium and vitamin D.
  2. Ready-made food that you can cook within a couple of minutes may contain preservatives and other chemicals that are unhealthy. They are also likely to contain added sugar.
  3. Maintain a balance between too salty and too sweet food.
  4. Deep-fried and greasy food should be avoided as much as possible. The oily content often causes breakouts and pimples on the skin.
  5. Try not to eat excessive junk foods and snacks. Remember that a lot of unhealthy eating isn’t caused by hunger, but rather by boredom. If you find yourself heading to the cupboard because you’re bored, look for new hobbies or interests that will engage you during those times of the day when you are most tempted.
  6. Very spicy food can affect your metabolism.

One of the best strategies for avoiding unhealthy food is not to buy them when you go grocery shopping. If there are no chips, candy or cookies in your cupboard you’re far less likely to find yourself eating them.

In a Few Words

As always, don’t forget to consult with a doctor before trying out a new diet as everyone’s body is unique.

A healthy metabolism, active lifestyle, and a balanced diet will be reflected in your skin. If you have dull tired-looking skin or suffer from excessive acne, try a one-week challenge. For one week, eat only health foods, get outdoors at least once a day and exercise at least 3 times a week. You may be amazed at the difference in how you look and feel.

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About the Author

christy author

Christina Buckley

Christina is passionate about the science of skincare, and about helping her clients look and feel younger. Christy has a Bachelor of Science degree in Biology from Penn State, and a Masters in Biology from the University of Delaware. Through her partnership in the MagnifaSkin MedSpa clinic, she works daily to help her clients find the keys to magnifying their natural beauty.