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Best food for glowing skin

Best food for glowing skin

Looking for that healthy glow but not sure how to get it? Skin in need of some urgent glow-treatment?

The good news is any food that’s good for your fitness is good for your skin too. 

No need to spend time or money on expensive skin care. All you have to do is choose foods that have especially good effects on skin appearance. Even better, most of these can be found in your kitchen.

Here’s our list of the most skin-licious foods:


Oily fish such as mackerel, salmon and herring are an excellent choice for glow-seekers. The omega-3s help reduce inflammation and keep skin thick, soft and supple.

The most important skin nutrient is vitamin E, and oily fish is a rich source. Fish is also a high-quality protein, which boosts the strength and integrity of your skin. This Salmon and Asparagus Quiche is a great skin-boosting meal.


We already know the amazing nutritional content of the avocado. As well as plenty of vitamin C and E, they also contain healthy monosaturated fats which are essential for keeping your skin flexible and moisturized.

A study of over 700 women found that eating a diet high in these fats helped keep their skin strong and springy.


Sunflower seeds may be tiny but they pack in a lot of nutrients. They are especially high in skin-boosting nutrients.

Just one ounce contains 37% of the RDA for vitamin E, an important skin antioxidant and anti-inflammatory, and 32% of the RDA for selenium, which neutralizes free radicals, reduces inflammation and soothes redness.


Nuts and seeds are both great skin-enhancing foods. Walnuts are particularly good because of their high levels of omega-3 and omega-6 fatty acids. In fact, they’re richer in both these nutrients than almost all other nuts. 

While omega-6s can cause inflammation and are overabundant in the Western diet, omega-3s are fantastic at reducing inflammation in the skin, and walnuts contain a good ratio of both, which may help counterbalance skin inflammation.


Beta-carotene is a powerful nutrient adored by the skin, and sweet potatoes are packed with it. Just one ½ cup serving (100g) of mashed sweet potato contains enough beta-carotene to be converted into nearly 4 times the RDA of vitamin A. Your skin uses this to protect itself from sun exposure, helping to prevent dryness and damage.

Consume enough beta-carotene and you could also get a warm, healthy glow of orange to your skin! A serving of delicious Stuffed Sweet Potatoes with Cranberry Chicken will boost your intake. 


If you wanted any more excuses to eat chocolate, here it is. Antioxidant-rich dark chocolate is one of nature’s best beauty gifts.

One study showed that consuming a diet high in cocoa each day increased skin hydration and thickness, reduced the appearance of wrinkles and boosted nutrient-rich blood flow to the skin. Just 1-2 squares of at least 70% dark chocolate is the best way to reap the benefits.


The most powerful compounds in green tea are called catechins and they are brilliant for your skin health.

According to studies, as well as protecting the skin against sun damage, a daily cup of antioxidant-rich green tea also improves moisture, thickness and elasticity of the skin. Catechins also destroy free radicals which helps to slow down collagen ageing.

Photo by Alex Perez on

the author

Kath Webb

Kath is a contributing writer for Hussle. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.