A fresh, healthy complexion doesn’t just start with the right skin care – nutrition also plays a crucial role. Certain foods provide valuable nutrients that support the skin from the inside out, moisturize it and provide more elasticity. Which superfoods make the skin glow? Here are some of the best beauty boosts to consume.
Avocado – moisture from the inside
Rich in healthy fats and vitamin E, avocado ensures supple skin. The antioxidants it contains help to ward off free radicals and support cell renewal. If you eat avocados regularly, you can give your skin a natural glow (1) .
Berries – small power packs for the skin
Blueberries, raspberries and so on are packed with antioxidants that protect the skin from premature aging (2). They also contain a lot of vitamin C, which boosts collagen production — essential for firm, elastic skin.
Walnuts – nutrient bomb for a healthy complexion
Walnuts are a great source of omega-3 fatty acids, which help reduce inflammation and prevent dry skin (3). In addition, they supply the body with zinc, which promotes wound healing and can counteract skin impurities.
Carrots – natural radiance through beta-carotene
The beta-carotene found in carrots is converted into vitamin A in the body, which protects the skin from UV damage and evens out the skin’s texture (4). In addition, it supports the regeneration of skin cells.
Green tea – protection and moisture from the inside
The polyphenols they contain have an anti-inflammatory effect and help the skin defend itself against harmful environmental influences (5). Green tea also promotes blood circulation, which ensures a rosy, fresh complexion.
A clear advantage: beauty begins on the inside
With the right diet, a lot can be done for skin health. Superfoods such as avocados, berries or walnuts provide valuable nutrients that make the complexion glow. If you regularly integrate these foods into your diet, you support your skin naturally — and you can see that from the outside.
You are interested in this topic and you want to learn more? Here you can find further information and sources:
(1) Henning, S. M., Guzman, J. B., Thames, G., Yang, J., Tseng, C., Heber, D., Kim, J. & Li, Z. (2022). Avocado Consumption Increased Skin Elasticity and Firmness in Women ‐ A Pilot Study. Journal Of Cosmetic Dermatology, 21(9), 4028–4034. https://doi.org/10.1111/jocd.14717
(2) Lau, F. C., Bagchi, M., Zafra-Stone, S. & Bagchi, D. (2009). The Benefits of Antioxidant-Rich Fruits on Skin Health. In Elsevier eBooks (S. 217–232). https://doi.org/10.1016/b978-0-8155-2029-0.50018-1
(3) Mir, G., Owais, N., & Uzma, I. (2016). Scientific Processing of walnuts necessary for amazing health benefits. J. Chem. Chem. Sci, 6, 783-793. https://www.researchgate.net/publication/319182987_Scientific_Processing_of_Walnuts_Necessary_for_Amazing_Health_Benefits
(4) Ikram, A., Rasheed, A., Khan, A. A., Khan, R., Ahmad, M., Bashir, R. & Mohamed, M. H. (2024). Exploring the health benefits and utility of carrots and carrot pomace: a systematic review. International Journal Of Food Properties, 27(1), 180–193. https://doi.org/10.1080/10942912.2023.2301569
(5) Di Sotto, A., Gullì, M., Percaccio, E., Vitalone, A., Mazzanti, G. & Di Giacomo, S. (2022). Efficacy and Safety of Oral Green Tea Preparations in Skin Ailments: A Systematic Review of Clinical Studies. Nutrients, 14(15), 3149. https://doi.org/10.3390/nu14153149