Skin Care

20 Foods to Eat for a Glowing and Healthy Skin – Effective Beauty Hacks!

A skin-healthy diet takes time and patience to practice. A google search may leave you confused. So we have chosen for you the best 20 foods for a glowing and healthy skin.

Written by Mily Jain

On Mar 30, 2023 – 10 minutes read

20 Foods To Eat For A Glowing And Healthy Skin – Effective Beauty Hacks!

Are you looking for foods for a glowing and healthy skin? When it comes to our skin, we splurge on many expensive skincare products to take care of it. But what we forget is that our diet plays a huge role in how our skin looks and feels.

If you use luxurious skincare products religiously every day and night but indulge in an unhealthy diet, it shows on your skin.

Foods To Eat for a Glowing and Healthy Skin

If you are confused about what to include in your diet for healthy skin, here are 20 tried and tested foods that help your skin look youthful and glowing if taken regularly:

20 Foods To Eat For A Glowing And Healthy Skin

20 Effective Foods for a Glowing and Healthy Skin

We all consider eating nutritious for a healthy body. But what about the skin? If you aren’t still aware, let me tell you, food can influence our skin texture quite a lot! We knew that junk food can damage our digestive system. Likewise, it can do harm to the skin as well! So what to eat for healthier skin? Here’s a round-up of the best foods you can include in your skin-healthy diet. 


Rich in vitamin C and enzymes, Papaya is a tropical fruit that reduces skin inflammation and cures blemishes. It contains papain and chymopapain enzymes that are very useful in treating dark spots and uneven skin(1).

These enzymes also clean the pores and improve the overall complexion of the skin. You can apply Papaya topically also through face packs or included in the diet for all its benefits.

Papaya fruit for glowing healthy skin

Foods For a Glowing and Healthy Skin: #2-Cucumber

Our second pick on the list of foods for a glowing and healthy skin is cucumber. Wonder why? The most important nutrient for healthy skin is water. Hydrated skin is happy skin. Cucumbers can be your skin’s best friends as they are rich in water content and antioxidants.

Eating cucumbers regularly have many anti-aging benefits and keep wrinkles and fine lines at bay. They are also rich in vitamin K and have a cooling effect on the skin. You can use them to remove tan and dark spots from the skin.

cucumber for healthy skin


Considered as one of the superfoods to eat for glowing and healthy skin. Avocado is full of healthy fats and protects the skin from signs of premature aging and dullness. The fruit is rich in vitamin A, vitamin C, and folate. It also prevents sun damage and keeps the skin moisturized with its high-fat content. You can mash an avocado and add it to your smoothies or can directly apply it to your skin for a natural face mask.

avocado for skin

Foods For a Glowing and Healthy Skin: #4-Spinach

Didn’t expect to find this leaf on foods for a glowing and healthy skin list? The king of green leafy vegetables is a favorite among skincare enthusiasts too. Eating a cup of spinach every day can protect the skin from free radical damage and repair the skin cells. High in beta-carotene(2), spinach also reduces the chances of skin cancer and aids blood circulation in the skin. Add a handful of spinach leaves to your morning omelet or whip up a spinach and apple smoothie to get your daily quota of this green wonder.

spinach skin benefits


Rich in omega-3 fatty acid ALA, walnuts not only provide a moisture barrier to the skin but also prevent skin inflammation. These essential fatty acids are very beneficial for the skin as they cannot be produced by the body(3). Walnuts also contain zinc which is needed for the healing of any skin wounds. They are a bit high in calories. So consume them in moderation but definitely include them in one among these 20 foods in your diet for healthy and glowing skin.

Walnuts for healthy skin

Foods For a Glowing and Healthy Skin: #6-Watermelon

Watermelons are rich in vitamin C, vitamin A, vitamin B6, and lycopene apart from water and dietary fiber. Eating this wonder fruit regularly helps to detoxify the skin and reduce blemishes. The fact that watermelon contains no fat and cholesterol is an added advantage. It is also very beneficial for oily skin as it reduces acne breakouts and excess oil production if consumed regularly.

fresh watermelon


Your humble tomato salad is packed with vitamin C and lycopene which prevent sun damage and fight signs of aging efficiently. You can have tomatoes in raw or cooked form. They improve the overall texture of the skin in any form. Lycopene also boosts the production of collagen in the skin and makes it look youthful and radiant. A unique fact about tomatoes is that the more they are cooked, the more their lycopene content is.

Tomatoes benefits for skin

Foods For a Glowing and Healthy Skin: #8-Chia Seeds

Great for both skin and health. Chia seeds are a great source of protein and are rich in omega-3 fatty acids as well. They prevent signs of premature aging and reduce blemishes if taken regularly. These seeds also contain zinc and calcium that are very beneficial for the skin. You can add them to your diet by sprinkling them on your salad or making a chia pudding to enjoy a guilt-free dessert.

Chia seed


Known to aid in the healing of the skin. Bananas are a powerhouse of nutrients and help in fading acne scars and hydrating the skin. Banana also contains potassium, calcium, and vitamins A and C. There are so many ways to include bananas in your diet. You can even apply mashed banana directly on the skin to get rid of blemishes and acne scars. Banana peel is also quite useful if applied directly to the skin. It removes scars and dark spots with regular use.

banana for a glowing and healthy skin

Foods For a Glowing and Healthy Skin: #10-Green Tea

While most people drink green tea to aid in weight loss, it is full of antioxidants called catechins that prevent sun damage and reduce inflammation of the skin. These catechins also help in repairing the damaged DNA(4) and have been proven to prevent skin cancer. Do not overdo on green tea as it also contains caffeine that can dry out the skin and make it look dull. You can add lemon to your green tea to amp up its benefits even further for the skin. You can also use green tea bags to remove puffiness under the eyes.

green tea


Rich in biotin, which is known to be beneficial for hair, nails, and skin, eggs are also a rich source of protein and help in the cell renewal process. They also contain albumin that helps tighten the large pores and control excess oil production. Regular consumption of eggs also helps to firm up the skin and reduce sagginess. There are so many ways to include eggs in your diet but make sure that you eat the whole egg as the yolk is also rich in many nutrients.


Foods For a Glowing and Healthy Skin: #12-Strawberries

The skin benefits of strawberry are less known. A natural source of salicylic acid and vitamin C, strawberries are loved by all and should be included in the diet if you want clear and radiant skin. They are all the more beneficial if you have oily skin that is prone to breakouts.

Salicylic acid is an alpha-hydroxy acid that deep cleans the pores and reduces acne breakouts. These berries also improve the collagen production in the skin that delays signs of aging and reduces dullness. You can also add blueberries to your diet as they are also great for the skin.



An ingredient used in many skin care products designed to soothe the skin, oats are a great source of silicon which improves the elasticity of the skin. They are rich in soothing nutrients that reduce skin inflammation and firm up the skin.

Using oats in face packs or including them in your diet provides relief from symptoms of eczema and rosacea as well. In fact, an oatmeal bath is very commonly used to get rid of any itching on the body.


Foods For a Glowing and Healthy Skin: #14-Salmon

A fatty fish like salmon is another great source of omega-3 fatty acids that are essential for maintaining the health of the skin. Regular intake of fatty fishes reduces dryness and itching of the skin and provides instant relief from inflammation as well.

Salmon is also rich in zinc, vitamin E, and protein. All of these nutrients protect the skin from free radical damage and increase the elasticity of the skin.


#15-Coconut oil

As they say, coconut oil is the new superfood! This oil contains medium-chain fatty acids that reduce skin inflammation and kills harmful bacteria that cause many skin problems. Coconut oil is one of the very few sources of lauric acid that is an antimicrobial fat(5) also found in breast milk.

This acid kills the bacteria and viruses that damage the skin and reduces the chances of yeast infections. Applying coconut oil directly on dry skin or taking in a diet can boost the moisture levels of the skin and reduce itchiness and dark spots.

Coconut oil

Foods For a Glowing and Healthy Skin: #16-Pomegranate

Proven to reverse signs of sun damage and environmental pollutants, pomegranate seeds are rich in antioxidants and vitamins that reduce pigmentation and prevent dullness. These vibrant seeds also contain vitamin C and vitamin K that are essential for improving the overall skin texture.

You can either eat the seeds raw or add them to any fruit-based dish for some added color and texture. In fact, pomegranate peel can also be used in DIY face masks for getting all the benefits. You can dry the peel under the sun for some days before grinding it to a powder and then add it to any DIY skincare recipe you like.



One of the most common ingredients used in kitchens all over the world, lemon not only adds a great flavor to your dishes but can be your skin’s best friend also. They are known for their natural bleaching action and can lighten and brighten the skin in just a few uses. It also works really well on dark circles and lightens pigmentation and acne scars significantly if included in the diet or applied topically. Other citrus fruits can also be taken in place of lemon as they provide similar benefits.

lemon for glowing skin

Foods For a Glowing and Healthy Skin: #18-Dark Chocolate

Who needs a reason to enjoy some decadent dark chocolate but if you knew that this chocolate also helps you get glowing skin, that would make it way sweeter! Dark chocolate is rich in antioxidants and provides great sun protection. The flavanols present in the chocolate also protect the skin from oxidative stress that can cause premature aging and dullness in the skin. This being said, go easy on it as it contains a lot of caffeine and can cause dryness if eaten in excess.

dark chocolate for healthy skin

#19-Red & Yellow Bell Peppers

Loaded with vitamin C and beta-carotene, these colorful veggies not only add a lot of color to your food but are very beneficial for the skin too. They help to improve the blood circulation in the skin and help to keep signs of aging under control. You can sauté these bell peppers and add them to any dish to get your daily dose of vitamin C easily.

bell peppers

Foods For a Glowing and Healthy Skin: #20-Kale

This in-demand superfood is popular for all the right reasons. Particularly good for acne-prone skin, kale is rich in beta-carotene, copper, and vitamin C. Copper helps in reversing sun damage and vitamin C helps in boosting collagen production to make the skin look more taut and youthful. It works really well in salads and smoothies and is a great substitute for other leafy greens.


Now that you know all about the 20 foods to eat for your healthy and glowing skin, it is also very important to avoid certain foods that do not work well for the skin and the body. Please keep in mind that it is very important to determine your skin type and alter your diet accordingly as not all foods are suitable for all skin types. Now if we talk about foods that you should avoid, the usual staples include white bread, processed meats, alcohol, soda, and other carbonated drinks, canned, and foods loaded with sugar.

Risks and precautions

These foods create havoc on the skin if taken in excess and can cause skin inflammation and breakouts. People with sensitive skin should also avoid excess caffeine in their drinks to keep their skin clear. While usage of good skincare products also plays an important role in how your skin looks, your diet is a huge factor and what you eat actually shows on your skin.

Another important tip to keep in mind is to drink a lot of water. Sounds simple and easy right? Apparently, it is not. Most people tend to ignore this simple yet very important step and their skin looks very dry and dull. Drinking at least 8 glasses of water a day can help you keep your skin clean and prevent breakouts easily.

Have you tried these 20 foods for a glowing and healthy skin? Which is your favorite food for keeping your skin clear?

  1. Elsevier B.V. (2020). The treatment of pediatric burns using topical papaya. [Online] Available at
  2. WebMD LLC. (2020). Beta-Carotene. [Online] Available at
  3. Oregon State University. (2020). Essential Fatty Acids and Skin Health. [Online] Available at
  4. Oxford University Press. (2020). Green tea catechins partially protect DNA from · OH radical-induced strand breaks and base damage through the fast chemical repair of DNA radicals. [Online] Available at
  5. The National Agricultural Library. (n.d). Properties of Lauric Acid and Their Significance in Coconut Oil. [Online] Available at

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Milly jain

Mily has been writing articles on beauty, health, and lifestyle for five years. Being a working woman and the mother of a six-month-old baby girl, she also shares her experiences of pregnancy and childcare as a working woman through her articles. An avid makeup lover and skincare fanatic, Mily has a passion for product reviews as well and keeps sharing her views about her favourite products.

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