12 Superfoods That Promote Glowing Skin

Melissa Bolona

When considering the relationship between food and skin, the famous saying “you are what you eat” could not be any more true. Research has shown that certain foods can cause a direct effect on our bodies, especially our skin. Some foods can help promote glowing, beautiful skin (aka superfoods!), while other foods can cause puffiness, redness, acne and wrinkles. To help you understand the effect food has on the skin, we put together a list of our favorite superfoods that belong in your kitchen ASAP! 

These superfoods may help solve your skin concerns, promote radiant skin and give you a nice glowing look.


Blueberries are rich in antioxidants that help manage the look and feel of the skin. When ingested, blueberries can help to fight against free radicals, which are known to damage skin cells and collagen production. Berries are also rich in Vitamin A, which help stabilize oil levels in the skin. Blueberries can even help promote collagen production in the body, giving your skin the structure and glow you are looking for. 

Chia seeds

Chia seeds are an excellent source of omega-3 fatty acids, which are known to help provide a healthy skin foundation and promote collagen production. These seeds also contain omega-6 fatty acids, which may help restore the skin’s moisture barrier to promote a dewy look. Regular consumption of chia seeds can even help boost skin’s elasticity. Add chia seeds to your morning smoothie, favorite salad recipe, or even dessert to ensure you are eating well for your skin! 


Tomatoes are considered a salad staple and for good reason. Tomatoes are rich in antioxidants that help prevent aging in the skin. They can also help stimulate collagen production to improve the skin's elasticity. Tomatoes are an excellent source of Vitamin C, which helps boost your immune system. 


Leafy greens like spinach are a total powerhouse! Spinach is full of nutrients that promote good health and well-being. Spinach is full of zinc, which is known to help reduce inflammation and help prevent acne flareups. It also contains antioxidants that protect the skin from the sun, even out skin tones and promote a glowing look. All of the vitamins in spinach can help to enhance the skin’s radiance, heal scars and/or sun damage and protect its natural barrier. Start adding spinach to your meals stat!  


Oily fish like salmon are rich in omega-3 fatty acids, which promote beauty wonders for the skin. Salmon is rich in healthy fats which can help protect the skin against intense skin exposure, promoting a soft, glowing look. The nutrients found in salmon also help to repair damaged skin and protect skin cells, keeping them hydrated and healthy. The omega 3’s help promote the production of collagen, which keeps the skin foundation strong and reduce inflammation, keeping the skin moisturized. Salmon also helps lower the risk of heart disease and blood pressure, promoting overall health and wellness. 

Bone Broth

Bone broth is our most recommended superfood! Bone broth is considered a superfood that helps promote glowing skin. When the bones are simmered down, it cooks into a gelatin, full of collagen, calcium, magnesium and amino acids. Once ingested, bone broth helps keep the skin firm, smooth and elastic. The collagen also helps to promote beautiful hair, strong nails and improved recovery. Bone broth even helps to soothe an irritated digestive tract, reduce inflammation and heal the gut, among other beautiful benefits. We highly suggest drinking a cup of bone broth a day to heal the body (and skin) to glow! 


Turmeric may help to revive the skin by enhancing its natural glow. This spice is full of anti-inflammatory properties that fight off inflammation to keep skin looking youthful. These properties work wonders for the skin, as when the body is inflamed, it can lead to signs of aging in the skin (think lines and wrinkles) and cause puffiness. Whether you eat or drink turmeric, you are doing your skin and body a huge favor!  

Sweet potatoes

Sweet potatoes can offer some sweet benefits to the skin. Sweet potatoes are rich in Vitamins C and E, which helps to keep the skin healthy, glowing and supple. Vitamin C may help boost collagen levels in the skin to further promote elasticity. Sweet potatoes also contain Vitamin A, which is known to help reduce oil production in the skin and is used to help treat acne. They are also rich in fiber, antioxidants and nutrients that help improve overall health and wellness. 


Avocados are rich in healthy fats that help keep the skin looking young, firm and smooth. The nutrients found in avocados help repair damaged skin, reduce redness and irritation, while keeping skin moisturized and hydrated. Avocados are rich in important antioxidants that help to fight against free radicals and help skin maintain elasticity. The nutrients in avocados help to boost the production of collagen, soothe inflammation and clear skin cells. So next time you order a side of avocado, the extra charge is definitely worth it! ;)


Carrots are rich in Vitamin A and beta-carotene, which help to protect the skin from harm and repair skin tissues. They also reduce inflammation and help reduce acne. Carrots can even help protect your skin from the sun’s dangerous rays. They are packed with essential nutrients that add a nice glow to the skin. 


Oranges are rich in essential vitamins and minerals that bring about a number of health and wellness benefits. When it comes to the skin, the Vitamin C helps boost collagen production in the body, which is essential for the skin's look and feel. Oranges also contain a high amount of beta-carotene, which aids in skin cell growth and development, further affecting the skin. Oranges also contain anti-inflammatory properties that help to heal puffiness, swelling and redness from acne. 


Broccoli is another leafy green that helps promote glowing skin. Broccoli is an excellent veggie, rich in vitamins and minerals that help to improve health. It is rich in zinc and copper, two nutrients that help maintain healthy skin. The antioxidants found in broccoli help keep the skin natural and glowing. 

Next time you sit down for a meal, be sure to fill your plate with a few superfoods to start creating beauty from the inside and out! 


Related articles: 

How To Heal The Gut To Promote Glowing Skin With Dr. Nigma Talib

What Is Collagen?

The Beauty Benefits Of Bone Broth 


What Are Superfoods and Why Should You Eat Them? 

15 Superfoods and the Scientific Reason To Eat Them

Beauty & the Broth

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