The Glowing Skin Diet: 5 Skin Care Superfoods

Glowing, younger-looking skin: We all want it. It’s no secret that what’s applied on the outside of our skin matters—moisturizers, anti-aging creams, and serums—but what you ingest may make a difference as well. Eating your way to a better complexion? No complaints here. Below, Leah Silberman and Molly Rieger, registered dieticians and founders of Tovita Nutrition, share five superfoods to add to your diet.

SALMON

“Eating foods that are high in omega-3 fatty acids, like salmon, are excellent for your overall appearance. Salmon contains selenium, which may help maintain an even skin tone. We recommend eating 3-6 ounces of fatty fish at least twice a week. If you opt for salmon, we recommend wild versus farm-raised.”

BLUEBERRIES

“A compound called anthocyanin, which gives blueberries their dark pigment, is also a potent antioxidant. This means blueberries can help prevent against oxidative damage. While many dark pigmented berries have a high antioxidant capacity, blueberries take the crown as a nutritional powerhouse. Furthermore, their high water content helps keep you hydrated. Add them to your morning smoothie, throw them in your oatmeal, or simply enjoy them plain.”

AVOCADO

“Avocado is a good source of potassium, which works to maintain electrolyte balance and internal fluids. Add avocado to your salad, omelet or, of course, prepare the classic avocado toast.” 

SWEET POTATOES

“Beta-carotene, which gives sweet potatoes their orange pigment, is known for its antioxidant properties and ability to protect skin against oxidative damage. In your body, beta-carotene is converted to vitamin A, which plays a key role in skin [health]. Adding half of a sweet potato with a teaspoon of coconut oil and a dash of cinnamon is a high fiber, nutrient dense, complex carbohydrate to replace that rice or pasta on your plate.”

SPICES

“Quit lathering your meat and vegetables in sugary or salty marinades and sauces. Instead, play around with different herbs and spices to create unique flavors that are inherently low in calories. For example, chili, paprika, cayenne and jalapeño add a kick to your meal while providing vitamins A and C.”