15 Healthy Foods That Give You Glowing Skin

Eat To “Glo,”  The Truth !


Sometimes spending big bucks on fancy lotions and serums for our skin issues makes us feel “ok, I’ve done what I need to do,” to be beneficial but,,  great skin starts from the inside out. I often see commercials and advertising of new products all promising younger, smoother skin, but what many consumers don’t realize is that the foods we eat impact our skin as much, if not more, than the cleansers and creams we apply topically.


Why Not Try Some Of These Fave’s?


We all know that life style habits like smoking and tanning and alcohol and genetics can certainly influence your skin to unwanted conditions, but that doesn’t mean that the quest for glowing skin is a lost cause.

Cleansers and lotions have always been a part of me, but coming from an Italian mother and father who always ate  “out of the garden have  always said ” eating good food, healthy food, was so very important.  Yes, hydrating your skin starts from within. And this depends on what is on your plate.

Researchers have found that fitting certain foods into your daily routine can help fight back against your complexion woes by turning off inflammatory genes and providing your body with the proper tools to strengthen and build healthy tissues. Here are some of the well known anti inflammatories and antioxidants that we can include into out diets on a daily basis.


#1. Cooked Tomatoes    

healthy foods for glowing skin
Incorporate into your meal plans

Tomatoes contain Lycopene, it’s what makes tomatoes red, helps boost collagen strength, ( a protein that gives skin its taut, youthful structure and fight off the effects of UV rays by eliminating skin-aging free radicals.

Do I have to mention that growing up Italian, this certainly was a staple in our house weekly?  Oh yes, and even now, withdrawals set in if  red sauce is not readily available with my family. There is no option of going without Red Sauce for me!  Yup, got my Lycopene!


2. Carrots

A food Glo food
Who does not like carrots?

Remember when our parents told us, “eat your carrots they are good for your eyes,” well it is the absolute truth.  Carrots contain plenty of beta-carotene and vitamin A, an anti oxidant which prevents overproduction of cells in the skin’s out layer. So that means, less flaky, dead skin cells settling on and in pores and combining with sebum to clog pores.  Plus, vitamin A  plays an essential role in reducing the development of skin cancer cells.


3.Sweet Potatoes

Healthy, delicious food
Such a Versatile food, delicious, and healthy.

Studies show eating a diet rich in fruits and vegetables gives a healthier, more attractive  and more radiant glow than you would get from sun exposure. It was those who consumed more of red and orange vegetables per day who had the greatest sun-kissed complexion.  This food  contains a disease fighting compound called carotenoid, that gives the plant its color. Few foods are as rich in this beauty compound than a baked sweet potato. Just by cooking this antioxidant, it provides 200% of our daily recommended  intake of carotenoid.


4. Tumeric       

Tumeric is an AntiInflamatory
Skin Benefits Of Tumeric


Tumeric is a great anti-inflammatory. These anti-inflammatory qualities target your pores and calm the skin. You may want to try tumeric as a face mask to help reduce acne and any resulting scars.

Tumeric is one of those sneaky, natural miracle workers that has so many uses, it’s hard to keep track of all of them.  And the tricky thing to learning about spices like tumeric is figuring out how  to incorporate this Indian spice into your daily routine. Want to know more about tumeric? https://www.eatthis.com/tumeric


salmon-skin anti inflammatory

5. Salmon

Besides being one of the most potent sources of anti-inflammatory omega-3s, salmon also contains DMAE-dimethylamineothanol  which promotes healthy skin because it protects the integrity of cell membranes. Strengthening cell membrane guards against  their deterioration that causes pre-mature aging. DMAE also works in conjunction with B vitamins to increase levels of acetylcholine a neuro-transmitter essential for proper muscle functioning that can keep your face looking toned and firm.


6. Papaya

Papaya- healthy enzymes

This tropical fruit contains a plethora of active enzymes which pass on their healthy benefits. One big enzyme,  chymopapain, has been used to relieve inflammation. Another enzyme is papain, this can  help remove blemishes and even treat acne when applied topically, it dissolves pore-clogging fats and cleanses the skin. But,,, this gem packs a huge punch of collagen strengthening vitamin C in just one cup.


7. Yellow Peppers

Yellow peppers- collagen builder

Instead of grabbing an orange, to get your vitamin C, incorporate yellow peppers into your diet.  Vitamin C  is essential to the formation and growth of skin and muscle tissue as well as building collagen -the protein that provides strength and structure to your skin, bones, and tendons. In a study researchers found that the more yellow and green vegetables subjects ate, the less apt they were  to have wrinkles and crows feet.



I eat eggs daily !    Love ’em,,,

Cage Free EGGS
Super Food
Vitamin rich

The egg yolk is so rich in vitamins that are essential for proper cell function, as well as contain the  “Beauty” vitamin,  biotin. This B vitamin is more commonly known to help hair growth and strengthen nails. Research has shown it also helps protect skin from acne, rashes, and even dryness.

Can an Egg White Mask do Wonders For Your Skin?  Or is It Another Beauty Myth?

If your looking for an all natural solution for treating acne, fine lines and wrinkles, and hyperpigmentation, then you might want to consider using an egg white mask. These masks, which you can have done professionally, or make at home, are thought to be effective in treating a number of skin problems because of the proteins present in the egg whites, which improves skin tone and elasticity. These egg white masks treatments are gaining in popularity in spas all over the world because they offer a number of benefits to the skin without harsh side effects.

  • However, before you decide to use an egg white mask, you should understand how it might affect your skin and whether it will have any effect on the type of problems you want to treat.*
  • Best DIY Egg White Face Mask Recipes: www.fabhow.com


11.  Avacado

monounsaturated fatty acids
Hydrate your skin with avacados

This Super Food is so full of benefits for all areas of the body,  we would be here all day just discussing this “guac” delicious fruit.

Avacado provides almost 40% of the daily requirement of Dietary fibers.  They rank very high on the Food Calorie Pyramid due to its rich nutrients, vitamins, and minerals. Unlike bad fats, monosaturated fats are soluble fats that have been proven to reverse insulin resistance and also regulate blood sugars.

Avacados are full of the nutrients that are extremely important and beneficial to maintain healthy skin.They help the skin rejuvenate when it is dry, damaged and chapped. Today, avacados are being incorporated into a multiple of cosmetics due to their ability to nurture the skin with so many important vitamins. They are being extensively used to make hair and skin masks.


Kale- green leafy super giant
Green Leafy Super Giant

12. Kale

You may have thought kale was just a trend, but kale has proven that it also has gained its spot as a Super Food.

This cruciferous veggie is loaded with the skin’s favorite anti-aging vitamins A, C, E, and  uniquely vitamin K. Leafy greens are one of the most potent sources of vitamin K, a vitamin which helps with blood clotting and faster healing when ingested. And when applied topically, it can minimize the visibility of bruises, scars, stretch marks, and spider veins.

These leafy greens help tighten pores, reduce dark circles. promote collagen production, increase cell turnover, prevents free-radical damage, and detoxifies the skin.  So go ahead, throw a few leaves in your morning smoothie, trust me you will never know its there! Enjoy!


13. Blueberries     Blueberries - antioxidant skin renewal

These tiny treats have amazing benefits for your skin as well. Blueberries have arguably more antioxidants than green tea and are packed with vitamins A, C and E.   Researchers have left no stone unturned when it comes to assessing the benefits of this nutrient rich super berry.  From delaying signs of aging to aiding weight loss, studies indicate that these little blue dynamos hold the key to better skin, hair and health.

Ingesting blueberries helps in reversing the signs of aging. A superfood, blueberries are rich in antioxidants. Antioxidants are molecules that inhibit the oxidization  of those molecules. And oxidization is the loss of electrons ( not to get too much into the real science of it) that are present in molecules, which result in the production of free radicals. So, antioxidants react with these free radicals and prevent them from causing damage.  Ultimately, eating lots of blueberries will significantly reduce skin damage.


14. Dark Chocolate 

flavanols, antioxidants, cocao

Did someone say Chocolate ?   My ears perk up when I hear chocolate,,of any kind!

I bet you did not know that chocolate is also a great source of pre and probiotics which can help and heal your gut and reduce inflammation?  

OK, so, chocolate contains Flavonols, which are those antioxidants( that I discussed earlier),  that help your skin protect itself from UV damage (fewer wrinkles) fight free radicals (bye bye sunspots) and increase blood flow. Flavonols are known to improve skin hydration and thickness, which is

really important for younger looking skin.

Yes, consuming dark chocolate (at least 70%) cocao has multiple beauty benefits. It can boost skin moisture, protect from sun damage, and diminish wrinkles…..rich in vitamins A, B1, C,D and E, plus iron and calcium.  Yay!



15.  Brazil Nuts                                           selenium, antioxidants, moisturizers

This one kind of surprised me!  Nuts About Nuts?

These type nuts are full of vitamin E to keep your skin moisturized  and copper to support the production of melanin, a compound that also protects your skin from harmful effects of UV rays.  Selenium is a powerful antioxidant. It works alongside of other antioxidants such as vitamins E and C and is essential to support the immune system.

Several studies suggest that a selenium rich diet can help to protect against skin cancer, sun damage and age spots. Brazil nut oils are included in skin and hair care products.  This oil is known for treating dry or damaged  skin, a powerful moisturizer, lessens the appearance of and protects against acne.


Even though there are plenty of cosmetics that promise to to be “skin food” the truth is that the key to  maintaining a healthy complexion doesn’t come from a bottle. These cleansers, moisturizers offer a topical fix ( and great ones at that)  but they are only a beauty band-aid. Just remember, gorgeous, hydrated skin starts from within.

Eat these foods to nourish  your skin and get your “GLO” on!


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Hugs and God Bless







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