Food for Your Face: What to Eat for Glowing Skin


I’m one of those people who loves skincare products. My husband knows to buy me masks as stocking stuffers, I try samples of products, and I consult my dermatologist for the best products.

But much like you can’t outrun a bad diet, it’s tough to have great skin without a good diet. I love to run, but I have to eat well to both keep my weight in check and to supply fuel for the run. Similarly, I can use the most recommended product for my skin, but it’s not nearly as helpful as using good products and eating well.

I’m currently attempting to eat five fruits and veggies daily before I eat anything junky. This lets me have the sweet I want after supper but pushes me to eat more consciously before I get there. I’ll be honest and admit I don’t love veggies, so I have to work to get these five servings in. But when I do, I feel great! And what I know is not only do I feel great now, my skin is rewarded later.

What to Eat for Glowing Skin

Web MD makes it clear there’s a connection between diet and skin. Healthy Diet, Healthy Skin notes that a healthy diet can will only help alleviate skin conditions, it can help our skin heal quicker. So what are some of the best foods to eat for glowing skin, and what foods should I attempt to get into my diet along with my daily five? Here’s a quick list!


Tomatoes are full of vitamin C and Beta carotene, which has been shown to protect skin against damage from the sun. They may also help prevent wrinkling. Because tomatoes contain a variety of important carotenoids, they’re an excellent food for maintaining healthy skin. Tomatoes also keep pores tight and acne at bay. And yay for us as homegrown tomatoes are soon to be in season, making this an easy vegetable to find locally in just a few weeks!

Sweet Potatoes

I only like sweet potatoes as French fries, which negates some of its amazing properties. With huge amounts of vitamin A, it helps skin recover and also helps skin create a better sunblock from the inside out. An added benefit? According to this article, the sweet potato can also give your skin an added glow due to its high levels of beta carotene. My hope is this property is maintained through the frying stage of my sweet potato.

Berries and Grapes

Also coming in season, berries and grapes have malic acid, antioxidants, and reversitol, helping skin glow and even reversing the signs of aging. Unfortunately, this article reminds readers that red wine is NOT the same as red grapes. Bummer. Enjoy the wine, but know it’s not necessarily helping your skin – although it might be helping other things!

Fatty Fish

I attempt to eat tuna weekly and am adding it into more of my lunches. Full of healthy fat – which skin adores – the anti-inflammatory properties are ideal for helping skin heal and keeping it clear.

Dark Chocolate

I’m slowly acquiring a taste for dark chocolate, and while it won’t replace my love of milk chocolate (paired with peanut butter), I’m enjoying the more bitter taste. Good thing, because dark chocolate helps hydrate skin and improve circulation. The caveat? Limit yourself to one ounce – and there’s no shame in putting a bit of almond butter on there! 

Other options

Nearly all fruits and vegetables are good for your skin, but my search showed bell peppers, broccoli, spinach, carrots, and kale on most lists. (Kale shows up on every list for every single awesome skin thing but many can’t stand it – including me – so I didn’t include it in my top 5!) For those of us who prefer fruit, lemons and apples top many lists. And healthy doses of the fats found in most nuts and avacados are good choices as well.

With that, I’ll be planning a fun, healthy-skin lunch that includes a giant salad (with no kale) with sunflower seeds, with a side of sweet potato fries, and a handful of berries topped off with a square of dark chocolate. I’ll have amazing skin in no time! And I still might have that glass of red wine – sounds like that area might need more research!

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Michelle Adler
Michelle is an Assistant Professor in the School of Education at WSU and loves spending time with students, teachers, books, and little people. Married to Marcus for 25 years, they have five sons ranging in age from 13-23 and look forward to welcoming a girl into the family in June – when her oldest son gets married. Endless practices and games fill her weekends; her boys plays sports at various levels both locally and in college. Running gets her out of bed in the morning, reading helps her fall into it at night, and QT drinks help close the gap!


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