Eat These 7 Foods for Smoother Skin

Great skin health requires you to take a variety of steps to ensure that your body is strong. For example, the best antioxidant foods for glowing skin can improve your appearance and provide you with many other benefits. When choosing antioxidant food for skin, you need to find the best antioxidant fruits for the skin and other antioxidant-rich food for the skin and integrate them.

In this article, we’ll discuss the roles that foods high in antioxidants for skin play in your life (typically, getting rid of dangerous elements in your skin) as well as discuss the seven best antioxidant foods for skin. This information should help make it easier for you to make a smart purchasing decision that will improve your overall skin health in many ways.

Your diet is more important to your skin health than you might think. After all, the idea that “you are what you eat” is true, and the best antioxidant foods for glowing skin can improve your appearance and ensure that you’re happy with how you look. However, a bad diet (such as lots of salty foods) might cause acne problems, puffiness, and other issues.

The Connection Between Diet and Skin

Furthermore, foods like alcohol can cause damage to your skin, as can sugary foods that decrease collagen production. Collagen is the nutrient that your skin uses to rebuild itself and stay healthy and young. Without it, you get wrinkles and loose skin flexibility. As a result, it’s important to eat a healthy array of foods to minimize problems with your skin health.

Foods that are rich in various vitamins, minerals, and antioxidants can improve your appearance and keep your skin healthy. Vitamins like omega-3 fatty acids, vitamin C, zinc, vitamin B, biotin, vitamin E, and vitamin B3 or niacin can all keep your skin strong. Antioxidants are particularly important because they can help against a myriad of problems like:

  • Harmful UV ray damage
  • Support skin strength
  • Minimize skin cancer risk
  • Stimulate collagen production
  • Improve your elastin levels
  • Enhance healing processes
  • Reduce inflammation
  • Hydrate the skin properly
  • Soften up hardened or wrinkled skin

Thankfully, there are many delicious foods that you can integrate into your diet that have high levels of these and other antioxidants.

7 Antioxidant Foods for Glowing Skin

Let’s break down some of the best antioxidant foods for glowing skin to help you improve your overall appearance. We’ll include many types of antioxidant food for skin, as well as the best antioxidant fruits for skin on the market today. Each of the antioxidant-rich foods for the skin on this list has been researched and confirmed by specialists, which is why it makes this list of foods high in antioxidants for the skin. 

1. Ginger

Ginger is known as one of the strongest antioxidants because it has a myriad of properties that help fight oxidation and inflammation. When applied directly to the skin, it can help improve your skin’s appearance and even soothe pain. It’s perhaps the best superfood for skin, though there are many other options that you can consider if you don’t enjoy eating or using ginger.

2. Chia Seeds

Chia seeds are a popular antioxidant food for the skin because they’re easy to integrate into multiple recipes and taste great. They have omega-3 fatty acids and are an antioxidant-rich food for skin that helps with collagen production. Try this option if you have wrinkles that you want to manage successfully and watch your face smoothen out and your lines disappear.

3. Tomatoes

Tomatoes are among the best antioxidant fruits for skin because they contain a high amount of lycopene. This important antioxidant can help improve your skin and even help with heart disease. Interestingly, this nutrient typically absorbs better when it’s cooked, so make sure you take the time to prepare delicious and healthy cooked tomato dishes for your skin.

4. Oatmeal

When looking for foods high in antioxidants for skin, oatmeal is a great option. It has very little sugar and can help minimize inflammation. Just as importantly, it feels good when applied to the skin, though you get other benefits for eating it. Thankfully, it’s very easy to prepare and integrate into a variety of different meals to improve its integration capabilities.

5. Artichokes

Artichokes are one of the best antioxidant food for skin because they contain a flavonoid, silymarin. This antioxidant protects the liver and clears blemishes on your skin. When paired with other types of foods, like spinach, it creates a very tasty meal and can also work well as a dip. Try to eat them raw, when possible, to get the most benefits possible for your needs.

6. Avocados

Avocados have high levels of healthy oils and vitamin E, all of which help improve your skin health. Not only do they help stimulate collagen production, but they can help with hydration and barrier function. This latter function is critical for keeping out pollutants like problematic oxidizing elements, as well as cuts on the skin. Proper wound management is essential for health.

7. Sardines

Though not everyone has a taste for them, sardines are an excellent source of various vitamins, including B12 and selenium. Both of these nutrients help with skin cell reproduction, which can help with dry and patchy skin, as well as wrinkle development. They can also be used in surprising ways if you integrate them into various fun and interesting dishes.

Incorporating Antioxidants into Your Diet

All of the antioxidant foods on this list are pretty easy to integrate into a day-to-day diet. Some can be used as the main dish for your meals, while others are more suitable for ingredients or toppings. Some might even work well as a side dish, depending on the food type. Thankfully, they’re diverse enough to use in just about any way that you can imagine.

To help you add antioxidant foods for glowing skin to your diet, we compiled a few recipes that might work best for your needs. Chose from one of the following popular dishes to get antioxidants in your life:

As for a meal plan, there are a few ways you can integrate each of these foods into your diet. Let’s take a look at one example to make it easier for you to choose a meal you’ll enjoy. There are many options available, so pick whatever plan you enjoy and make sure to regularly change up the items you use to ensure that you get a great diversity of meal options:

  • Breakfast: Oatmeal topped with chia seeds
  • Snack: Avocado with healthy pita bread
  • Lunch: Salad topped with artichokes and tomatoes
  • Dinner: Ginger pork loins with a sardine side dish

Lifestyle Factors for Skin Wellness

While the best antioxidant foods for glowing skin can improve your appearance and potentially make you look years younger, there are many other steps you can take to look better. These are all lifestyle factors that can improve your overall appearance and ensure that you feel better about yourself. Here are five factors that you can’t ignore for your skin’s wellness:

  • Hydration: Proper skin hydration with various oils and creams can ensure that your skin breathes easily and will ensure that your face looks and feels better for years to come.
  • Sleep: Getting a good night’s sleep can help you in so many ways, particularly with your skin health. Resting easily will ensure that things go smoothly for you.
  • Stress Management: Too much stress can severely impact your skin health and even cause wrinkles if you don’t manage anxiety properly.
  • Sun Exposure: Try to avoid getting excessive sun exposure by wearing a hat and sunscreen when you go out; this should help keep your skin healthier and help you look better.
  • Exercise: Mid-intensity exercise can help improve your skin appearance, but too much can cause cortisol release that may damage your skin. Balance is key here.

The best antioxidant foods for glowing skin combined with these lifestyle factors should help you see real benefits quickly. Just as importantly, it can ensure that you take better care of yourself and your healthcare needs. You can also try various supplements that help to boost your overall skin health and ensure that you look better and younger for years to come.

Supplements and Skin Beauty

Supplements for skin beauty are carefully designed to provide you with multiple nutrients, such as antioxidants, that can help keep your skin healthy. There are many options on the market today, and various studies have shown they do have some benefits and may help with skin appearance. It’s important to have your expectations on the right level to avoid any issues.

For example, vitamins and supplements can improve your appearance but aren’t miracle workers. They’ll provide many benefits and help you look better, but they can’t take care of real, serious, age-related skin problems. That said, the right supplements can help with many minor skin issues and ensure that you look and feel younger as you age.

A Few Supplements That Might Work for You

As you’ve probably guessed (or even noticed if you’ve shopped for supplements before), there are dozens of skincare supplements on the market, each of which has different benefits. That can make it seem hard to make an intelligent and informed decision. However, we have compiled a few options that we think will work well for people with various skin conditions:

  • HUM: This probiotic supplement is one of the best options for people with strains or stains across their face.
  • Ritual: We suggest this supplement for people with chronic dry skin, as it can help give you a little moisture to your face.
  • Clear Wellness 360: If you’re suffering from frequent acne, this option is the best option for your skincare needs.
  • Purehealth Research: Try out this supplement if you want one that has a broad array of different ingredients designed to help your skin.

Photo of author

Stevie Compango, CNSC, CPT

Stevie is Certified Nutrition Specialist and Certified Personal Trainer for the past 10 years. He specializes in mobility and chronic pain management. His methods have helped thousands of clients improve the quality of their life through movement.

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