Eating the right foods can help you look radiant naturally. Here is a list of 20 foods you can easily find around you that are essential for a glowing and vibrant skin.

Green Tea

Green tea contains polyphenols, making it an antioxidant and an anti-inflammatory, it can be used as a great toner to treat acne. It's great for healing blemishes and scars, flushes out toxins, and also keeps skin supple. The vitamin K in green tea helps lighten dark circles under the eyes, too. So, put used green tea bags in the fridge for a great 15-minute under eye treatment.

 

Olive Oil

About 75 percent of the fat in olive oil is monounsaturated fatty acids, which plays a role in boosting youthful skin. The antioxidant polyphenols in olive oil could also quench damaging free radicals.

 

Almonds

Almonds are rich in vitamin E, a powerful antioxidant that helps prevent signs of aging caused by free radicals and may even bolster your skin's defence against skin cancer. Studies also suggest that vitamin E consumed orally can increase its levels on the skin's surface, which is good news for those with dry skin.

 

Milk

In addition to the calcium our bones need, milk is a great source of vitamin D. This is good for your skin because getting your daily dose of 'D' from milk means you don't have to get unprotected sun exposure, which helps prevent wrinkles and discoloration. That said, dairy can wreak havoc on some people's skin; so if that sounds like you, score your vitamin D from a supplement or other food sources.

 

Greek Yogurt

Greek yogurt is great for banishing the appearance of fine lines and wrinkles. It's rich in B vitamins, which help to detox skin.

 

Dark Chocolate

Dark chocolate is great for skin firming. It also has flavanols, which is a very potent antioxidant. But be sure to avoid any chocolate less than 70 percent cacao because these have less sugar, which can be terrible for your skin.

 

Oranges

Research shows that people who eat foods rich in vitamin C have fewer wrinkles and less age-related dry skin than those who don't. Strawberries, red peppers, and grapefruit are all other great vitamin C sources, just to name a few!

 

Sweet potatoes

There's no reason to go carb-free just because you're after perfect skin. Sweet potatoes are a great option because of their high levels of vitamin A. Vitamin A derivatives have been shown to help reduce oil production in the skin and are used to treat acne. Carrots are another solid vitamin A option.

 

Oatmeal

Oats are low on the glycaemic index. Foods with a low glycaemic index are better for the skin because starchy foods that are high-glycaemic increase blood sugar, promote inflammation, and have been shown to be associated with acne breakouts.

 

Tomatoes

Tomatoes are one of the best sources of lycopene, an anti-aging antioxidant that may also help prevent heart disease. But some research suggests that lycopene is more easily absorbed by your body when it's cooked, so go nuts on those comforting stews and soups this season.

 

Cinnamon

The basic spice is great for stimulating circulation and blood flow, which brings oxygen and nutrients directly to the skin. Plus, some studies have shown that cinnamon could help to stabilize and balance blood sugar levels, which is important, when a diet heavy in sugar and refined carbs can stimulate oil production. Add a dash of the spice to your coffee or tea to start your day off right, or blend some into a morning smoothie.

 

Spinach

Leafy greens like spinach, kale, and collard greens, along with broccoli and Brussels sprouts, are rich in vitamin K, a powerhouse nutrient when it comes to improving blood circulation and coagulation. Spinach is also loaded with zinc, which has been shown to help reduce inflammation and help prevent acne breakouts. Spinach (as well as collard greens and kale) contains zeaxanthin, a naturally occurring antioxidant that protects skin and helps even out skin tone.

 

Turmeric

It contains curcumin, an antioxidant that combats free radicals that are seriously dulling your skin. It also promotes collagen synthesis, and when used topically it can help renew the skin by acting as a stimulator for skin elasticity and firmness, in turn fighting any wrinkles and fine lines.

 

Water

Drinking more water is the simplest and speediest way to boost your glow and keep skin (and your tissues!) functioning at their best. Try adding fresh citrus or berries to liven up plain sparkling or still water. How much you need to drink varies depending on the person. You’ll need more if you exercise vigorously or generally sweat a lot.

 

Watermelon

Two cups of cubed watermelon equal a full cup of water and can help you (and therefore your skin cells) stay hydrated. Plus, the beta-carotene and vitamin C found in watermelon makes it an antioxidant-packed snack.

 

Garlic

Herbs and spices like garlic, oregano, cinnamon, cloves, and ginger can lend a hand, too. Early research has linked them to reducing the production of Advanced Glycation End Products (AGEs). These compounds can cause structural changes in skin when they accumulate, but your favourite flavourings may help slow down the build-up of AGEs.

 

Grapes

Red, green, and black grapes provide a combo of ellagic acid and resveratrol, two compounds that help combat oxidative stress. Another may also aid in maintaining skin cell regeneration.

 

Strawberries

These bright berries are full of good-for-you vitamin C and flavonoids, both of which maintain and promote skin health. The best part? Even though they're seasonal, they retain their nutrients when frozen, so you can enjoy the skin-soothing benefits all year round.

 

Leafy Greens

These powerhouse veggies are packed with the carotene compounds lutein and zeaxanthin, which are integral for protecting and hydrating your skin cells and keeping skin damage at bay. Try eating them in smoothies, salads, sautés and even as snacks, like baked kale chips.

 

Mushrooms

Mushrooms contain selenium, an important mineral that helps protect our skin from sun damage. Try the sautéed or raw versions in a salad.