Foods for a glowing skin!

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Radiant skin avocado

Nutrition is very important for our health and can affect, positively or negatively, various organs, such as the heart and liver. It can also affect another organ: the skin.

Prolonged exposure to the sun, smoking, sugar, processed foods and various environmental pollutants, over time, adversely affect the skin. It loses its elasticity, becomes thinner and more prone to wrinkles. By including the right foods in our diet we can give the skin the nutrients to enhance its elasticity, protect it from ultraviolet radiation and improve its appearance!

Here are five top foods that can give your skin glow, but not the only ones.

Fatty fish

Fatty fish, such as salmon, mackerel, sardines and herring, are excellent skin foods. The omega-3 fatty acids they contain are necessary to keep the skin thick, supple and hydrated. In contrast, omega-3 fat deficiency can cause dry skin.

Fish omega-3s reduce inflammation, which contributes to redness and acne. They can even make our skin less sensitive to the harmful ultraviolet rays of the sun.

Fish also contains zinc, a vital metal for skin health. Zinc deficiency can lead to delayed healing of skin lesions [3].


Avocados are high in healthy fats that benefit many body functions. These fats keep the skin supple and hydrated. A study of more than 700 women found that the types of fat found in avocados were associated with more elastic skin.

A serving of 100 grams, or about half an avocado, provides 14% of the daily composition for vitamin E and 11% for vitamin C. Our skin needs vitamin C to make collagen, which is its main structural protein. .

Vitamin C deficiency is rare nowadays, but some of the common symptoms include dry, rough and scaly skin that tends to show bruising. Vitamin C is also an antioxidant that helps protect the skin from the oxidative damage caused by the sun and the environment, which speeds up aging.


Tomatoes, in addition to vitamin C, also contain carotenoids, including lycopene. Carotenoids help maintain healthy skin by acting as a natural sunscreen. They can also help prevent wrinkles.

Consider combining foods rich in carotenoids, e.g. tomatoes, along with fat sources such as cheese or olive oil. The presence of fat increases the absorption of carotenoids by the body.


Broccoli has many vitamins and minerals that are important for skin health, such as zinc, vitamin A and vitamin C. It also contains lutein, a carotenoid that helps protect against oxidative damage that can cause dryness and wrinkles on the skin.

Broccoli also contains sulforaphane, a compound that is a powerful protective agent against sun damage. Sulforaphane neutralizes harmful free radicals and activates the body’s immune system. In laboratory tests, sulforaphane reduced the number of skin cells destroyed by ultraviolet radiation by up to 29%. Evidence suggests that it may also help maintain collagen levels in the skin.

Green tea

Strong compounds found in green tea called catechins improve skin health in a number of ways.

Green tea contains antioxidants that can protect against sun damage [8, 9]. A 12-week study of 60 women found that consuming green tea daily could reduce redness from sun exposure by up to 25%. Green tea also improves skin moisture, thickness and elasticity [10].

Red grapes

Grapes, especially red ones, contain resveratrol in their skin. Resveratrol is credited with a wide range of health benefits, including reducing the effects of aging.

Tests in a test tube suggest that resveratrol may slow down the production of harmful free radicals that damage skin cells.

Resveratrol is also found in red wine, but since it is an alcoholic beverage, it has a negative effect on its excessive consumption. Instead, you can increase your intake of red grapes and berries.

At you will find a wide variety of antioxidant supplements.


  1. Omega-3 Fatty Acids and Skin.
  2. Fishy Business: Effect of omega-3 Fatty Acids on Zinc Transporters and Free Zinc Availability in Human Neuronal Cells.
  3. Zinc and Skin Health: Overview of Physiology and Pharmacology.
  4. Association of Dietary Fat, Vegetables and Antioxidant Micronutrients With Skin Ageing in Japanese Women.
  5. Vitamin C in dermatology.
  6. Lycopene-rich Products and Dietary Photoprotection.
  7. What Do We Know About Sulforaphane Protection Against Photoaging?
  8. Polyphenols and Sunburn.
  9. Green Tea Polyphenolic Antioxidants and Skin Photoprotection (Review).
  10. Green Tea Polyphenols Provide Photoprotection, Increase Microcirculation, and Modulate Skin Properties of Women.
  11. Resveratrol, in its natural combination in whole grape, for health promotion and disease management.
  12. Therapeutic Potential of Resveratrol: The in Vivo Evidence.

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