As a food, walnuts are a great source of vitamins C and E, omega-3s, polyphenols, carotenoids, and other antioxidants that may protect the skin from free radicals*.

The main polyphenols in walnuts are pedunculagin and ellagitannin, both of which may have powerful anti-inflammatory properties that may influence the skin on many different levels*.

This extremely versatile vegetable may have a whole bunch of skin benefits!

• Rich source of nutrients, including vitamins A, C, and E (all have potential antioxidative and anti-inflammatory properties), zinc, selenium, and iron*
• Zinc is suggested to improves skin regeneration and enhances the survival of skin cells*
• The carotenoid lutein help promote skin brightning and neutralizes free radicals*
• A compound known as glucoraphanin, which is transformed in the body into sulforaphane, is believed to help fight skin damage*

Enjoy broccoli steamed, boiled, in smoothies and pies—everything works!

Fresh tomatoes are rich in vitamin C and A, as well as other carotenoids, polyphenols, flavonoids, and tannins. All of these compounds may have particular benefits for the skin*!

For example, lycopene is suggested in research studies to be a natural sunscreen—and taking it as a supplement (or getting it from tomatoes) has been shown to boost lycopene concentration in the skin of the face. Basically, it’s like a sunscreen that protects your skin from the inside out!

(But using regular sunscreen is still important, of course!*)

Probably one of the most delicious foods on this list, dark chocolate is a fabulous source of potentially anti-inflammatory and antioxidative compounds that may help protect the skin and support skin aging*.

Opt for extra-dark chocolate with as little sugar as possible to maximize the benefits!

Red grapes are one of the best natural sources of resveratrol, which may be one of the most promising natural anti-aging compounds that science has researched so far. Besides being a potentially powerful antioxidative and anti-inflammatory compound, resveratrol may literally slow down aging on a cellular level*.

Papaya is one of those amazing foods that are awesome for the skin both when you eat them—and when you apply them topically.

As a food, papaya is rich in a wide range of vitamins and minerals including vitamins A, C, E, the whole B complex, zinc, magnesium, and potassium.

When applied topically, papaya extracts, creams, and masks may support skin regeneration and healing of wounds*. Because of this effect the fruit has been used traditionally to prepare wound dressings in some tropical countries*.

According to some research studies, beetroot is among the top plants with the highest antioxidant activity*. This alone already makes beets seem like an amazing food to protect the skin from UV rays and other potential damaging factors*.

As if that wasn’t enough, beetroot is also rich in healthy nitrates that the body converts into nitric oxide (NO)*. Nitric oxide is a vasodilator, meaning it relaxes and widens the blood vessels. This may help enhance the blood flow throughout the whole body including the skin*!

Salmon, herring, mackerel, and other types of fatty fish are amazing sources of healthy fats—omega-3 fatty acids in particular. Why is that important for skin health?

Studies reported that omega-3 fatty acids may help soothe skin inflammation, enhance regeneration, reduce the severity of skin allergies and even protect the skin against UV rays*.


The best way to reap these benefits would be to just eat fatty fish more often, but taking fish oil seems like a good alternative if fish isn’t your thing.

Like most other red, yellow, and orange vegetables, bell peppers are rich in carotenoids. They’re also one of the best common sources of vitamin C—which is basically one of the top nutrients for glowing skin*.

Besides being a powerful antioxidant, vitamin C is also essential for the skin to produce collagen, the protein that may help keep the skin firm and prevent sagginess. Studies reported that women who have higher levels of vitamin C in their diet deal with fewer skin wrinkles and less age-related dryness*!

Besides a good diet, there are several other factors that may have a big impact on the health and beauty of your skin:

• Avoiding harmful habits, products, substances*
• Getting enough sleep and rest every day*
• Exercising regularly*
• Keeping a consistent daily skincare routine*
• Maintaining a healthy hormonal balance*

The last point deserves a bit of special attention.