Glowing and healthy skin is what everyone wishes for irrespective of age, gender and background. We spend a lot of time and effort building our skincare routine and consistently following it everyday. But what we rarely pay attention to is the nutrients we consume.The saying "you are what you eat" holds true, especially when it comes to achieving a luminous complexion .In this article we will have a look on 12 beneficial food products that majorly impact the glow and youthfulness of our skin at any age.

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids. These essential fats contribute to skin health by maintaining its elasticity, reducing inflammation, and promoting a natural glow. Omega-3s also play a role in managing conditions like acne and eczema, providing a holistic approach to skincare. They regulate oil production and minimise the signs of ageing.

Every fruit has its own significance and effect on our skin but one of them stands out the most. Rich in healthy monounsaturated fats and vitamins A, D and E, avocados are a powerhouse of nutrients. These fats help keep the skin moisturised and supple, while vitamin E acts as a potent antioxidant, protecting the skin from oxidative damage caused by free radicals. Including avocados in your diet can contribute to a smoother complexion and a youthful glow. It also contains compounds that can help to protect skin from sun damage and inflammation.

Sweet potatoes are loaded with beta-carotene, a precursor to vitamin A. Vitamin A is crucial for skin health, promoting cell turnover and preventing the development of dry, flaky skin which often lacks hydration. Beta-carotene also imparts a warm tone to the skin, contributing to a healthy and radiant complexion.

Berries, such as blueberries, strawberries, and raspberries, are rich in antioxidants. These compounds help protect the skin from damage caused by free radicals, which can accelerate the ageing process. Berries also contain vitamins and minerals that support collagen production, contributing to firm and youthful skin. Berries keep your skin smooth and provide a natural glow to it.

Nuts and seeds, such as almonds, walnuts and sunflower seeds, provide essential nutrients like zinc and vitamin E. Zinc has anti- inflammatory properties making it beneficial for conditions like acne. Vitamin E contributes to skin health by neutralising free radicals and supporting overall skin function. Remember to consume nuts and seeds in limitation and prevent its consumption in case of any sensitive outcomes as some people are allergic to them.

Leafy greens like spinach, kale, lettuce and Swiss chard are packed with vitamins A, C, and K, as well as minerals like iron and folate. These nutrients contribute to collagen production, skin repair, and protection against UV damage. Including a variety of leafy greens in your diet can result in a clearer complexion and improved skin tone. Green leafy vegetables are rich in beta-carotene, a powerful antioxidant known for its ability to renew and repair the skin.


Tomatoes are rich in lycopene, a powerful antioxidant that provides protection against sun damage. Lycopene also contributes to improved skin texture and reduces the appearance of fine lines. Cooking tomatoes enhances the absorption of lycopene, so consider incorporating cooked tomatoes or tomato-based sauces into your meals. Tomatoes can brighten up your complexion and provide an even tone.


Green tea is renowned for its high content of polyphenols, particularly catechins. It helps to fight redness, inflammation and ageing. Drinking green tea regularly can contribute to a more even skin tone and a youthful glow. It can help to regulate dark circles around the eyes.


Dark chocolate with a high cocoa content is rich in flavanols, which have been shown to improve skin hydration, thickness, and protect against sun damage. Indulging in moderation can be a delightful way to support your skin's health.

Papaya is a tropical fruit loaded with vitamin C, a key nutrient for collagen synthesis. Collagen is essential for maintaining skin elasticity and preventing sagging. Vitamin C also has antioxidant properties, protecting the skin from oxidative stress and promoting a brighter complexion. It promotes a good belly health which reflects on your skin by making it clear and dewy.


The active compound in turmeric, curcumin, has potent anti-inflammatory and antioxidant properties. Consuming turmeric can help manage inflammatory skin conditions like acne and psoriasis. Additionally, its antioxidant effects contribute to a healthy and radiant skin tone. Many skin care products have turmeric as their main component.


Water is the most essential thing you need to consume in adequate amounts to rejuvenate your skin and glow naturally. Water helps flush toxins from the body, preventing skin issues and breakouts and promoting a plump, hydrated complexion. Aim for at least eight glasses of water a day and consider incorporating hydrating foods like watermelon and cucumber into your diet.