We have researched the top Foods To Increase Beauty. This is why we are sharing this post on foods that lighten skin quickly and foods that make skin glow. Suppose you want foods that make you look beautiful, then reading this post will help.
When it comes to your skin, there’s one thing we know for sure: What you eat can have a direct impact on how you look. If you’re not specifically chowing down on superfoods for glowing skin and instead are constantly noshing on processed foods or those high in sugar and fat and devoid of fiber, it can show up in the form of dull skin, perhaps along with other issues like acne, dryness, oiliness, or dark under-eye circles. (We’ve been preaching to you for years about this.)
Now, let’s get started on that grocery list. Below, we’ve highlighted the superfoods for glowing skin that belong in your kitchen, stat. Not only will they fuel a healthy body and mind, but they’ll also help solve your biggest skin concerns and lead you to your most glowing look yet.
foods that make skin glow
Foods To Increase Beauty
No matter what your skin is like…
Ginger: Ginger is best known for its antioxidant and anti-inflammatory properties that are found in the root of the spice, says Simpson. Not to mention studies show ginger can have a soothing effect on skin, so don’t be surprised when you see it on facial menus, too.
Chia seeds: A top-notch smoothie ingredient, sprinkling these little guys into your morning meal means you’re netting one of the richest sources of omega-3 fatty acids. “Omega-3 fatty acids help provide building blocks for healthy skin cell function and new collagen production to keep the skin foundation strong and wrinkle free, Joshua Zeichner, director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City tells Allure.ADVERTISEMENT
Tomatoes: The salad fave is one of the best sources of lycopene, an anti-aging antioxidant that may also help prevent heart disease. But some research suggests that lycopene is more easily absorbed by your body when it’s cooked, so go nuts on those comforting stews and soups this season.
If you have…acne.
Oatmeal: Swap sugary cereal (sorry, Lucky Charms) for a bowl of plain oats in the a.m. and your skin will thank you. This food is low on the glycemic index, a scale that rates foods containing carbohydrates according to how much each food increases blood sugar (high-glycemic foods cause a fast, drastic spike and subsequent crash, whereas low-glycemic options provide a slow, steady increase and decline). “Foods with a low glycemic index [are better] because starchy foods [that are high-glycemic] increase blood sugar, promote inflammation, and have been shown to be associated with acne breakouts,” says Zeichner.
Miso: We could be boring and tell you to have yogurt because it has a lot of probiotics, and probiotics are great for your skin, digestive system, and bloat control. But you’ve heard that a billion times before, and it’s not exactly helpful if you’re lactose intolerant. Instead, try miso, which Simpson says has all of the same gut-friendly bugs. Did someone say sushi with miso soup for lunch? Count us in.
Artichokes: It’s time to quit passing by this oft-misunderstood green in the veggie section. Artichokes contain the flavonoid silymarin, a an antioxidant that can protect the liver and help clear blemish-prone skin, says Simpson. And since it’s often paired with spinach, another acne-fighting food (see below), we say it’s okay to enjoy that famous football dip every once in a while.
If you have…oily skin.
Sweet potatoes: There’s no reason to go carb-free just because you’re after perfect skin. Zeichner says sweet potatoes are a great option because of their high levels of vitamin A. “Vitamin A derivatives have been shown to help reduce oil production in the skin, and are used to treat acne,” he says. Carrots are another solid vitamin A option, but he warns against taking a supplement. “Overdosing on them can have side effects that are harmful to your health,” he says. Some research has shown those side effects could include blurry vision, bone pain, and dizziness.ADVERTISEMENT
Cinnamon: Perhaps your skin always looks great in the fall and winter seasons isn’t the soft glow of your Christmas lights, but instead it’s all the cinnamon in the season’s goodies. The basic spice is great for stimulating circulation and blood flow, which Simpson says brings oxygen and nutrients directly to the skin. Plus, some studies have shown that cinnamon could help to stabilize and balance blood sugar levels, which is important, she says, when a diet heavy in sugar and refined carbs (ahem, holiday cookies) can stimulate oil production. She suggests adding a dash of the spice to your coffee or tea to start your day off right, or blending some into a morning smoothie.
If you have…dry skin.
Avocados: Bring on the guac! “High levels of healthy oils and vitamin E, both of which are found in avocados, provide the building blocks for healthy skin cell function,” says Zeichner. “They may also help improve barrier function and hydration.”
Sardines: Don’t rule out the fish in a can just yet. “Sardines are an excellent source of vitamin B12 and selenium,” says Simpson. Why’s that matter? B12 plays a major role in skin cell reproduction, she says, and when you’re lacking the vitamin, it often causes dry, patchy skin. Selenium is necessary if you want your body to produce an antioxidant called glutathione, which Simpson says helps the skin’s barrier function. Lastly, sardines are packed with phosphorus, protein, vitamin D, and omega-3 fatty acids, all of which play important roles in keeping your skin hydrated and glowing, according to Simpson. So, anyone ready to crack open a can?
foods that make you look beautiful
If you have…wrinkles and fine lines.
Salmon: Nutritionists (and Victoria Beckham) love salmon for its myriad of health benefits—lower risk of heart disease and lower blood pressure, to name a couple—but when it comes to your skin, dermatologist Joshua Zeichner says it’s the omega-3 fatty acids that are key. Sure, it’s good for heart health, but those fatty acids also contribute to the production of collagen, a protein that “helps keep the skin foundation strong and wrinkle-free,” he explains. The American Heart Association recommends eating 3.5 ounces at least two times per week, so use that as your benchmark.ADVERTISEMENT
Egg whites: Another reason not to skip breakfast: “In addition to giving your body a dose of healthy protein that it needs, egg whites are high in both the lysine and proline (amino acids), as well as collagen itself. So adding egg whites to your diet could help support your body’s natural production of collagen to help fight fine lines” says Simpson. Vegans and vegetarians can also try nuts—peanuts, in particular—since serve up a hefty dose of lysine.
Quinoa: This protein-packed grain is well-known in the kitchen, but its high levels of riboflavin make it a superstar for your skin. Riboflavin lends a hand to your skin’s elasticity and the production of connective tissue, which helps even things out and makes fine lines and wrinkles look less prominent.
If you have…dark under-eye circles.
Spinach: Leafy greens like spinach, kale, and collard greens, along with broccoli and Brussels sprouts, are rich in vitamin K, a powerhouse nutrient when it comes to improving blood circulation and coagulation. Spinach is also loaded with zinc, “which has been shown to help reduce inflammation and help prevent acne breakouts,” says Zeichner. Simpson adds that spinach (as well as collard greens and kale) contains zeaxanthin, “a naturally-occurring antioxidant that protects skin and helps even out skin tone.”
If you have…dark spots.
Citrus fruits: “Dark spots are caused by extra pigment production due to UV light exposure,” says Zeichner. “Topical antioxidants like vitamin C have been shown to help calm inflammation, brighten dark spots, and even your skin complexion.” Eating citrus may also help, he notes, so foods like oranges, tangerines, and grapefruits should be your top snacks.
Bell peppers: Another food high in vitamin C, these veggies can help smooth out your skin and lighten the appearance of any dark spots caused by the overproduction of pigmentation. Not a big fan of peppers? Broccoli, cauliflower, and berries are also high on the vitamin C list and make for a less-spicy snack.
If you have…a dull complexion.
Paprika: If your skin is looking a little drab in those Insta-pics, it’s time to spice things up in the kitchen—literally. “Paprika provides a great source of antioxidants, including vitamin C and E, and beneficial carotenoids like zeaxanthin,” says Simpson. Try sprinkling it onto sweet potatoes with olive oil before roasting, or use it as a rub on chicken breast with garlic powder and cayenne.
Turmeric: All the top chefs are cooking with this trendy spice (and beauty gurus are DIY masking with it), and for good reason. It contains curcumin, an antioxidant that combats free radicals that are seriously dulling your skin, says Simpson. It also promotes collagen synthesis, and when used topically it can help renew the skin by acting as a stimulator for skin elasticity and firmness, in turn fighting any wrinkles and fine lines. Enjoy it sprinkled in an egg scramble or frittata, or blend it straight into a smoothie—we promise you won’t even notice it!
Lycopene, the phytochemical that makes tomatoes red, helps boosts collagen strength—a protein that gives skin its taut, youthful structure—and fights off the oxidizing effect of UV rays by eliminating skin-aging free radicals. A study in the British Journal of Dermatology found that participants who ate five tablespoons of tomato paste daily showed 33% more protection against sunburn than a control group. Why is tomato paste one of our best foods for skin? It’s because cooking tomatoes ups their lycopene levels, so tomato sauce, gazpacho, and even ketchup pack on the protection.2
Think of carrots as your very own wonder wands—good for the eyes and good for clearing up breakouts. No magic here, though, just plenty of beta-carotene and vitamin A, an antioxidant that prevents the overproduction of cells in the skin’s outer layer. That means fewer flaky dead cells that otherwise could combine with sebum to clog your pores. Plus, vitamin A plays an essential role in reducing the development of skin cancer cells.3
A study in the journal Evolution and Human Behaviour showed eating a diet rich in fruits and vegetables gives a healthier, more attractive, and more radiant glow than you would get from sun exposure. But it was those who consumed more portions of red and orange vegetables per day who had the greatest sun-kissed complexion—the result of disease-fighting compounds called carotenoids that give those plants their colors. Few foods are as rich in the beauty stuff as a baked sweet potato. In fact, just half a medium potato provides 200% of your daily recommended intake. You’ll get more carotenoids by cooking—it’s just one of our tips on how to extract the most nutrients from your food!
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You might have heard that dairy and acne are linked, but in some cases, milk can be good for your skin. “The protein found in dairy products can help promote skin elasticity as we age,” Heather Beall, MD, said to Oprah Daily.
As for acne, a study in the Journal of the American Academy of Dermatology found a link between sugar and acne and found that dairy is “weakly associated with acne.” So if your skin is super sensitive, you might want to avoid it—but if you’re not prone to breakouts, you don’t have to skip milk entirely. One thing you don’t want to do, though, is wash your face with milk—there’s no evidence that it works. Instead, use skincare products that contain lactic acid.5
Natto is a Japanese dish made by boiling and fermenting soybeans with bacteria that increases the beans’ nutritional value. These fermented soybeans are unique in that they’re the highest dietary source of vitamin K2—a vitamin that is important for cardiovascular and bone health as well as promoting skin elasticity to help prevent wrinkles. On top of that, natto is a potent source of gut-healing probiotics, deeming this unique snack one of our best foods for skin. A healthy gut can keep inflammation at bay, which researchers say may affect the health of our skin as many troubles like acne, eczema, and psoriasis stem from inflammation. Worried about eating soy? We did the research, and we’re giving fermented soy the A-OK! But if you’re not a fan, you can also get vitamin K2 from grass-fed butter, meat, and egg yolks.6
Turmeric isn’t just a game-changer when it comes to protecting against cancer or reducing pain. This Indian spice can also protect your skin. That’s because turmeric’s active antioxidant, curcumin, has shown to be one of the most effective anti-inflammatory, free-radical fighting options out there (even more effective than ibuprofen!), according to a study in Oncogene. Plus, research shows this spice can also be used to lighten dark pigmentation blotches or scars caused by aging, hormone imbalance, or sun exposure by inhibiting an enzyme in the skin that produces pigment—just combine with honey to create a healing facial mask!https://3f6753c888513ff6853c8ae3b7216673.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.html7
Besides being one of the most potent sources of anti-inflammatory omega-3s, salmon also contains dimethylaminoethanol (DMAE). DMAE promotes healthy skin because it protects the integrity of cell membranes. Strengthening the cell membranes guards against their deterioration that causes premature aging. This nutrient also helps to prevent the production of arachidonic acid (AA), an inflammation precursor that leads to wrinkle formation. And that’s not all. DMAE works in conjunction with B vitamins to increases levels of acetylcholine, a neurotransmitter essential for proper muscle functioning that can keep your face looking toned and firm.8
This tropical fruit contains a plethora of active enzymes which pass on their health benefits. One enzyme, chymopapain, has been used to relieve inflammation—a common source of skin conditions. And another enzyme, papain, can help remove blemishes and even treat acne when applied topically as the enzyme dissolves pore-clogging fats and cleanses the skin. Not to mention, just a single cup of fresh, ripe papaya packs a whopping 144% of your DV of collagen-strengthening vitamin C. That’s also why it’s one of the best foods to eat for muscle definition!9
Vitamin C is essential to the formation and growth of skin and muscle tissue as well as to building collagen—the protein which provides strength and structure to your skin, bones, muscles, and tendons. But instead of grabbing an orange to get your dose, much on some vitamin C-rich yellow bell peppers instead. In a British Journal of Nutrition study of over 700 Japanese women, researchers found that the more yellow and green vegetables subjects ate, the less apt they were to have wrinkles and crows feet—even once they controlled for smoking and sun exposure. And a study out of the UK concurs. The British study published in the American Journal of Clinical Nutrition found that volunteers who consumed 4 milligrams of C (what you’d get in a single bite of yellow pepper) daily for 3 years decreased the appearance of wrinkles by 11%.10
You’ve probably heard us demonizing vegetable oils for their high levels of inflammation-inducing omega-6s. But these oils aren’t all bad news. In fact, the same omega-6s found in safflower oil can be the ultimate moisturizer for people who suffer from dry, flaky, or itchy skin. They keep cell walls supple, allowing water to better penetrate the epidermis. Scientists have found that this oil may even help people who suffer from severe conditions such as eczema. So ditch the moisturizer and lather on the safflower!11
Here’s another reason you should eat the whole egg. The yolk is rich in vitamins that are essential for proper cell function, as well as contain the “beauty vitamin,” biotin. This B vitamin is more commonly known to help hair grow and strengthen fingernails, but research has shown it also helps protect skin from acne, rashes, and even dryness.12
With all that exercise you’ve been doing outside, your body has started to look more athletic, but your face is starting to look old before its time. Instead of investing in a slew of questionable anti-aging products, head to the store and grab an avocado. The fruit is rich in monounsaturated fatty acids, which have been proven to hydrate and shield the skin by lowering the risk of premature aging caused by ultraviolet radiation. Avocados’ potent source of fats also helps you absorb many of the fat-soluble vitamins that also help protect your skin from sun damage. Hooray for healthy fats!13
Popeye’s favorite veggie triumphs again. In a study published in the International Journal of Cancer, people who ate the most leafy greens had prevented squamous cell carcinoma of the skin. Researcher speculates that the high levels of folate, an essential B vitamin that helps maintain and repair DNA, in these veggies may reduce the likelihood of cancer-cell growth. Just a single cup of spinach contains 65% of your DV of folate.14
Pour yourself a cup of this green elixir and watch your skin glow! Green tea contains catechins, an antioxidant with proven anti-inflammatory and anticancer properties. Research in the Archives of Biochemistry and Biophysics found that drinking 5-6 cups a day not only helps prevent skin cancer by rapidly repairing damaged DNA. Just be careful to not overdo it. Too much caffeine can lead to dehydration, which may have the opposite effects on skin health.15
You may have thought it was just a trend, but kale has proven that it earned its spot as a superfood. This cruciferous veggie is loaded with the skin’s favorite anti-aging vitamins A, C, E, and, uniquely, vitamin K. Leafy greens are one of the most potent sources of vitamin K, a vitamin that helps with blood clotting and faster healing when ingested. And when applied topically, it can minimize the visibility of bruises, scars, stretch marks, and spider veins.16
Blueberries are one of nature’s finest superfoods. Brimming with antioxidants, blueberries help your body quash cell-damaging, skin-aging free radicals. These berries also help boost the strength of collagen fibers thanks to their high concentration of anthocyanins: phytonutrients that give these berries their bright blue hue. Not to mention, this fruit is also a great source of prebiotics—fiber-rich foods that your gut bugs ferment into anti-inflammatory fatty acids—which can help heal your immune system and alleviate inflammation-induced skin conditions.17
Coconut Water & Oil
Nothing goes to waste when you’re using coconut for skincare. When you first crack it open, you can drink the fruit’s natural water—it’s full of muscle-relaxing potassium and electrolytes to replenish and rehydrate your skin, making it softer and younger-looking. And when you move onto the coconut meat and extract its oils, you can utilize it to heal your gut. That’s because coconut oil contains a potent antimicrobial, caprylic acid, which can help improve gut health by destroying bad bacteria and candida. Candida is a fungus that can break down your intestinal walls and decrease stomach acid, which causes inflammation, poor digestion, and breakouts.18
A nutrient-dense whole foods diet won’t just help you lose weight—it’ll also brighten up your skin. That’s because introducing high fiber foods like oats will feed your inflammation-reducing gut bacteria, minimize spikes in blood sugar that can contribute to skin problems, and strengthen and firm up your body tissues. That last benefit is because of oats’ high source of silicon, a trace mineral that also helps skin retain elasticity, slowing the signs of aging.https://3f6753c888513ff6853c8ae3b7216673.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.html19
Prone to pesky dark circles? Experts have found that aging—not just lack of sleep—is the primary source of dark circles other than genetics. Over time, skin loses collagen and thins, which makes the veins beneath the eyes more visible. Luckily, all you have to do is grab a single brazil nut. That’s because one brazil nut has more than 135% of your DV of selenium, a nutrient that can boost the production of collagen. This mineral helps preserve elastin, a protein that keeps your skin smooth and tight and acts as an antioxidant, stopping free radicals created by UV exposure from damaging cells. They’re also full of vitamin E to keep your skin moisturized and copper to support the production of melanin, a compound that also protects your skin from the harmful effects of UV rays.20
Almonds are full of one of the most oft-associated vitamins with skincare: vitamin E. That’s because this vitamin helps repair scarred cells and defends against sun damage. Volunteers who consumed 14 milligrams of the vitamin per day (about 20 almonds) and then were exposed to UV light burned less than those who took none. And because vitamin E also acts as an antioxidant, it also works to keep your body free of dangerous free radicals. Almonds are also one of the best sources of dairy-free calcium!21
Despite what you’ve been told, simply cutting out burgers and fries won’t cure your acne. What will? Swapping white bread for the whole-grain variety. Besides being void of any health-boosting nutrients, the white stuff has a high glycemic load, which means it impacts blood sugar and insulin levels more so than foods that rank lower on the glycemic index (GI), like whole grains. During a 10-week Korean study of subjects with mild to moderate acne, researchers found that those placed on a low-glycemic diet decreased the severity of their acne more so than subjects on a high-glycemic diet. Besides whole-grain bread, fruits, beans, vegetables, fish, and barley are all considered to be low-GI foods.https://3f6753c888513ff6853c8ae3b7216673.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.html22
Sunscreen, beach umbrellas, and big floppy hats are reliable tools in your skin cancer-fighting arsenal. Walnuts? Didn’t come to mind. According to the Skin Cancer Foundation, omega-3 fatty acids can help prevent skin cancer by inhibiting the formation of the chemical COX-2. Walnuts are a prime source of healthy fat.23
These seeds over a beauty double whammy: helping alleviate inflammatory skin issues and improving overall hydration of your skin cells. Flax seeds offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines. A study in the British Journal of Nutrition found participants who downed about half a teaspoon of omega-3s in 6 weeks experienced significantly less irritation and redness (thanks to their anti-inflammatory properties), along with better-hydrated skin. Fit ground flax seeds into your diet in any of these best smoothies for weight loss.24
Forget the sunscreen—pack a bar of chocolate in your beach bag. That’s because the antioxidants in dark chocolate known as flavanols reduce roughness in the skin and provide sun protection. According to a study in Nutrients, cocoa’s antioxidants can protect the skin from oxidative stress, which can lead to premature skin aging. Chocolate is also a great source of pre and probiotics to help heal your gut and reduce inflammation.25
Oysters might not be the first thing that comes to mind when you think about radiant skin—but they might after this! That’s because oysters contain high levels of the trace mineral, zinc. Your body might need a little of it each day, but zinc sure plays a huge impact in cell functioning, as more than 100 different enzymes require it to function. And skin cells, in particular, rely on zinc to make the proteins that repair damaged tissues and regenerate new ones. The mineral also works as an antioxidant by lessening the formation of cell-damaging free radicals and protects the cells that make collagen, your skin’s support structure. Research shows it may also ward off acne flare-ups. Oh, and one more thing: oysters are one of the best anti-inflammatory foods for weight loss.26
Don’t just toss those used coffee grounds in the trash or compost bin. Leftover coffee grounds make a great body scrub, and their antioxidant powers could cause an “increase of blood flow and protection against sun damage,” says Claudia Sidoti, chef and cookbook co-author of Impatient Cookies and a member of Eat This, Not That!‘s Medical Review Board. “I make a scrub from coconut oil, coffee grinds, and sea salt (which restores pH and adds minerals) and slather it all over in the shower after a day at the beach—I swear by it,” Sidoti says.27
Be honest. How many products and concealers have you purchased to cover those pesky, puffy, dark circles under your eyes? They may be a sign of lack of sleep, but they can also indicate another more common issue: dehydration. Salty foods, alcohol, exercise, hot weather, and just plain not drinking enough water can create inflammation, which results in those raccoon eyes. Start replenishing your body with these detox waters: Cut up some citrus fruits (rind included), soak in a pitcher of ice water, and drink up. The vitamin C in the citrus will help balance levels of electrolytes and expel excess water weight while the d-limonene in the rinds acts as a powerful anti-inflammatory compound that helps the liver flush toxins from the body.