The Best Foods to Eat for Healthy, Glowing Skin

As the saying goes, "you are what you eat", and this couldn't be more true for our largest organ - our skin. The foods we consume serve as the building blocks for our cells and tissues. A diet rich in nutritious, whole foods provides the essential foundation for the development of healthy skin, which can be observed visibly through a healthy, glowing complexion. Of course, nutrition is only one - albeit very important - aspect of skin health. However, together with hydration, sun protection, stress management, sleep and movement, we have a very solid foundation to help us look and feel our best as we age.

Here are 10 foods that have proven benefits for skin health and appearance that you can incorporate into your diets regularly:

1. Avocado

Avocados are a powerhouse of skin-loving nutrients, including beneficial monounsaturated fats, fibre, antioxidant vitamins C and E, and phytochemicals like lutein and zeaxanthin.

The monounsaturated fats in avocados—especially oleic acid—play a vital role in maintaining the structure of the skin barrier. This helps to prevent moisture loss, keeping the skin hydrated and supple. In fact, a pilot study involving 39 healthy overweight women assessed the impact of consuming one avocado daily for 8 weeks on skin ageing. The results showed improvements in skin elasticity and firmness, particularly in the forehead and under-eye areas, with no adverse effects such as weight gain or increased facial oiliness.

In addition to healthy fats, the vitamins C and E, along with phytochemicals in avocados, offer powerful antioxidant and anti-inflammatory benefits. Oxidation and inflammation are both key contributors to the cellular ageing process and can exacerbate skin conditions like eczema and psoriasis. The antioxidants found in avocados help protect the skin from damage caused by external factors like UV radiation. Vitamin C is also crucial for collagen production, helping to maintain skin firmness and elasticity.

We do a deep dive into the benefits of avocado on the skin here. You can also explore our Guacamole and Toast 9 Ways recipes for some examples to add avocados to your diet.

2. Berries

Berries such as blueberries, raspberries, strawberries, blackberries, and mulberries are mini superfoods packed with vitamins and phytochemicals that support skin health.

These vibrant fruits are particularly rich in vitamin C, which plays a key role in collagen production. Collagen is essential for maintaining skin structure, hydration, and elasticity. Vitamin C is also a powerful antioxidant, helping to neutralise free radicals caused by stressors like UV radiation, which can accelerate skin ageing and aggravate conditions like eczema and acne.

Berries are also abundant in antioxidant phytochemicals like anthocyanins; the pigments responsible for their red, blue, and purple hues. Anthocyanins have been shown to reduce inflammation and oxidative stress, both of which are major contributors to skin ageing and chronic disease.

In one lab study, human skin fibroblast cells were exposed to UV radiation after being pre-treated with a strawberry extract. The cells treated with higher concentrations of the extract (0.25 and 0.5 mg/mL) showed a significant reduction in UV-induced damage, with the greatest survival rates in cells treated with the highest extract concentration (0.5 mg/mL). Similar findings were observed in studies using a blueberry extract, where a decrease in collagen breakdown and inflammation was noted following UV exposure in blueberry-treated cells.

Read more about berries and their benefits to our skin here!

3. Oily Fish

Oily fish, such as salmon, trout, sardines and mackerel, are incredibly beneficial for the health and appearance of our skin, owing largely to their high omega-3 fatty acid content.

Omega-3 fatty acids are a type of essential polyunsaturated fatty acid that the body cannot produce on its own, meaning they must be obtained through diet. Oily fish are one of the most bioavailable sources of omega-3s. They play an important role throughout the body and play a crucial role in maintaining skin health. These healthy fats help to moisturise and soften the skin, while also reducing irritation and inflammation.

A 2023 study suggested that omega-3 fatty acids may actually reduce the risk of developing atopic dermatitis (eczema), recommending an increase in omega-3 intake through diet or supplements.

Another study focused on acne patients undergoing treatment with Isotretinoin (Roaccutane), a common acne medication known for its side effects, including dry skin, lips, and eyes. The study found that the participants who took oral omega-3 supplements experienced a significant reduction in these side effects, highlighting omega-3 supplements and food as a potential complementary treatment for those on acne medications.

We explore oily fish and skin health in much more detail here.

4. Dark Leafy Greens

Dark leafy greens refers to vegetables like kale, spinach, silverbeet, rainbow chard, cavolo nero, dandelion greens, mustard greens, collard greens and bok choy. They are loaded with a number of vitamins, minerals and plant chemicals that are highly beneficial for our skin health.

In particular, they are packed with vitamins A, C, E and K, as well as minerals like copper, iron and calcium. These nutrients help to combat inflammation, improve skin structure and texture, and protect against oxidative damage. Vitamin K in particular has been associated with a reduction in dark circles and under-eye puffiness.

In addition to their vitamin and mineral content, dark leafy greens are an excellent source of powerful phytochemicals, including flavonoids, carotenoids, polyphenols, glucosinolates, and phytosterols. These compounds have been shown to possess anti-ageing, anti-inflammatory, anti-cancer, anti-diabetic, and anti-obesity properties, making them beneficial not only for skin but for overall health.

Research has also shown that higher vegetable consumption, especially dark leafy greens, can help protect against skin wrinkling caused by sun exposure. Another study found that a diet rich in vegetables, particularly cruciferous and dark leafy greens, may reduce the risk of melanoma, further highlighting their protective role in skin health.

We explore dark leafy greens and skin health in much more detail here and recommend our Green Minestrone Soup and Tuna Stew with Mashed Potato recipes as a few examples to incorporate more dark leafy greens into your diet.

5. Walnuts

Although all nuts and seeds are beneficial for healthy skin, walnuts in particular are great for skin health as they contain more essential fatty acids than most other nuts.

They have a healthy balance of omega-6 and omega-3 fatty acids. As discussed above, omega-3 fatty acids help to reduce inflammation in the skin and aid in keeping the skin soft and moisturised.

Together with these essential fatty acids, walnuts also contain other vitamins and minerals that work to keep our skin healthy and glowing. They contain the mineral, zinc which is important in healthy skin formation, wound healing and skin repair. Walnuts also provide small amounts of vitamin E, which has a powerful antioxidant effect, helping to minimise damage to our skin cells caused by oxidative stress.

One study found that vitamin E concentration was lower in photoaged and naturally aged skin, suggesting that it may have a protective role against premature ageing caused by sun exposure.

Walnut oil has also been used topically on skin and hair to help treat fine lines and wrinkles, increase skin hydration and soothe irritated and inflamed skin.

We discuss the benefits of walnuts in more detail here and recommend trialling our Spelt Flour Banana Bread recipe, which contains walnuts.

6. Tomatoes

Tomatoes are a fantastic source of vitamin C and are the richest source of lycopene, a carotenoid responsible for their vibrant red colour that helps protect the skin from UV damage.

Vitamin C plays a crucial role in skin health, aiding in collagen production, which provides structure to the skin and supports wound healing and repair. Additionally, as a potent antioxidant, vitamin C helps combat oxidative damage caused by exposure to radiation, sunlight, and environmental pollutants.

Lycopene, another powerful antioxidant, also offers protection against UV damage. Interestingly, the absorption of lycopene increases when tomatoes are cooked and paired with healthy fats like extra virgin olive oil. This combination not only enhances flavour but also boosts the skin-protective benefits.

Research has shown that tomatoes and lycopene supplementation can improve skin appearance and pigmentation, reducing signs of photoaging. The carotenoids in tomatoes have also been shown to protect against sunburn. In one study involving 149 participants, those who received a carotenoid supplement derived from tomatoes experienced reduced sunburn and lower inflammatory markers after sun exposure.

Although tomatoes are great for skin health in general, it is important to note that for some people with rosacea, tomatoes can trigger a flare up and might need to be limited.

We do a deep dive into the benefits of tomatoes on the skin here and recommend trialling our Artichoke and Broad Bean Stew recipe for a rich saucy tomato-based recipe.

7. Green Tea

Green tea has long been recognised for its wide-ranging health benefits, from aiding digestion and weight management to enhancing mental alertness and skin vitality. A significant portion of its skin benefits can be attributed to its rich polyphenol content, particularly catechins like epigallocatechin gallate (EGCG). These catechins are powerful antioxidants that help protect the skin from oxidative damage caused by harmful free radicals.

In one study, 32 participants were randomly assigned to drink either green tea or water for two weeks. The results showed a 29% increase in the skin's ability to scavenge free radicals in the green tea group. This highlights green tea’s potential to prevent premature ageing caused by environmental stressors like UV radiation.

Similar to tomatoes, green tea has also been shown to reduce sunburn following UV exposure. In a 12-week study involving 60 women, those who were required to consume green tea experienced a 25% reduction in sunburn and improved overall skin quality following UV exposure, compared with the control group.

Beyond consumption, topical application of green tea has shown promising effects. A study found that after 28 days of using a green tea toner, participants experienced a reduction in skin oiliness, suggesting potential benefits for acne-prone skin, although further research is necessary to fully understand this effect.

For more insights on how green tea benefits the skin, check out our in-depth guide here, and try our refreshing Iced Matcha Latte recipe for a delicious, skin-loving drink.

8. Citrus Fruits

Citrus fruits, such as orange, lemon, grapefruit, mandarin and lime are a fantastic source of vitamin C, one of the most important antioxidants for skin health. In fact, just one orange provides enough vitamin C to meet the Australian Recommended Daily Intake (RDI).

As previously mentioned, vitamin C is essential for the production of collagen, which gives our skin its structure and firmness. It also plays a key role in protecting the skin from oxidative stress and free radicals, which can result from UV radiation, environmental pollutants, and certain cosmetic ingredients.

One study conducted on human skin fibroblasts and mice found that a citrus-based juice significantly reduced free radical-induced cell damage and reactive oxygen species (ROS) production. Additionally, the study noted an increase in antioxidant enzymes like catalase and superoxide dismutase, which help protect cells from oxidative damage. In mice, the citrus juice reduced wrinkle formation and also increased collagen content, underscoring its potential anti-ageing benefits.

Citrus fruits also contain compounds that improve circulation and brighten the skin. In one study, participants who consumed a citrus peel extract experienced a decrease in tyrosinase activity, the enzyme responsible for melanin production, which resulted in inhibited melanin synthesis. This suggests that citrus fruits may help in reducing pigmentation and promoting glowing skin.

Visit here for an in-depth exploration into the benefits of citrus fruits for our skin, and trial our Charred Corn and Beetroot Salad recipe, which uses a fresh lime dressing.

9. Extra Virgin Olive Oil

Similar to avocados, extra virgin olive oil (EVOO) is rich in oleic acid, a monounsaturated fatty acid known for its ability to maintain the integrity of the skin barrier, reduce inflammation, and protect against UV damage arising from sun exposure. Thanks to its fat content, EVOO has been shown to enhance the absorption of beneficial polyphenols when cooking vegetables and herbs, boosting their antioxidant effects.

EVOO also contains squalene, a natural component of our skin’s sebum that helps lock in moisture and protect against oxidative damage, which can accelerate skin ageing. Alongside its fatty acids and squalene, EVOO is packed with fat-soluble vitamins E and K, as well as polyphenols such as oleocanthal, hydroxytyrosol, and oleuropein. These compounds act as potent antioxidants and anti-inflammatory agents, which are essential for preventing premature skin ageing. One study concluded that consumption of a polyphenol-rich olive oil-based breakfast is able to downregulate the expression of several pro-inflammatory genes.

EVOO can also be applied topically, offering additional anti-ageing benefits. In one study, participants who applied a topical serum containing EVOO-derived polyphenols, such as oleocanthal and oleacein, saw a significant reduction in wrinkle count, especially in individuals aged 45-79. These results make EVOO a skin-nourishing powerhouse, both inside and out.

Read more about EVOO here and trial our Hummus 3 Ways and Warm Quinoa Salad with Lentils and Greens for some EVOO-containing recipes.

10. Red Grapes

Grapes are a great addition to our diet, but red grapes, in particular, stand out for their impressive benefits to skin health, thanks to the presence of the polyphenol, resveratrol.

Resveratrol is an antioxidant that has been shown to be protective against many diseases and disorders, including those of the skin. In one laboratory study, resveratrol was able to induce cell death in human melanoma cells, suggesting it could be an effective therapeutic and preventive agent against melanoma.

Beyond its potential cancer-fighting properties, resveratrol has been studied for its anti-ageing effects on the skin. Oxidative stress and free radical formation play a key role in skin ageing and disease development. In one study, researchers treated human fibroblasts (cells responsible for collagen and elastin production) with resveratrol after UV exposure. The skin treated with resveratrol showed higher levels of procollagen and lower activity of enzymes that break down collagen and elastin, suggesting its protective effects against skin ageing.

While resveratrol is also found in red wine, it's important to note that the negative effects of alcohol on the skin, such as dehydration and inflammation, outweigh any potential benefits from resveratrol. Choosing fresh red grapes over red wine is a much healthier option for our skin.

Visit here to explore the benefits of grapes on our skin in much more detail.