6 superfoods to add to your grocery list for a glowing complexion

As the largest organ in your body, your skin health is pretty obvious in just one look. What you eat daily says a lot about your skin, as foods directly impact your skin health. Chowing down processed foods or those high in sugar and fat most of the time can make your skin dull, leading to acne, dryness, oiliness or dark under-eye circles. 

Don’t worry, as proper treatment, lifestyle and, of course, diet can ultimately correct different skin issues. Suppose you want to achieve a glowing complexion. In that case, your diet must be focused on high-quality lean proteins, fibre, healthy oils, raw fruits and vegetables and spices, as many dermatologists suggest.

These foods have high-quality amino acids, which are the building blocks for firm skin. Plus, they contain anti-inflammatory and antioxidant ingredients, promoting optimal skin metabolism and defence against environmental stressors.

To be specific, the following are the six superfoods you can ever add to your grocery list for a glowing complexion. 

1. Green tea

Many experts can’t emphasise the many benefits of green tea enough, especially in supporting your overall skin health. With green tea’s vitamin E content, your skin can be deeply nourished, moisturised and hydrated. Not just that as drinking green tea can also brightens and repairs your skin. Vitamin E can help reverse sun damage and fade dark spots, pimple spots and other skin issues brought on by environmental aggressors. 

In fact, research studies have proven the claim that green tea can support your skin against sun damage, which is the primary cause of wrinkles. Plus, green tea can serve as an anti-inflammatory, primarily contributing to collagen depletion [1]. Additionally, green tea’s polyphenols help reduce external skin aging caused by environmental stressors, such as the sun and pollution. Polyphenols act against stressors by scavenging free radicals before they can even damage the skin. 

There are different options for green tea to add to your grocery lists, such as simple loose-leaf tea, tea packets and the most popular these days, matcha. Matcha contains approximately three times more antioxidant epigallocatechin gallate (EGCG) compared to other types of green teas, providing your body with a slew of healthy properties. 

Moreover, one paper review analysed the benefits and chemical makeup of matcha and discovered that its antioxidant content could contribute to neutralising free radical damage and help in the body’s natural detoxification processes [2]. 

It’s time to swap your daily coffee ritual to green tea, particularly matcha, don’t you think? Generally, coffee is not bad for your skin; it’s the added sugar and dairy products that make it less healthy. 

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2. Collagen-boosting foods

As we age, our body’s capacity to produce collagen lowers, causing different signs of aging to appear in the skin, like wrinkles. By eating collagen-boosting foods, you are supporting your body with the needed collagen and helping with the production process. Having enough collagen in the body can strengthen your skin, improve elasticity and provide hydration. 

So, what are the best food sources of collagen? Bone broth, chicken, seafood and citrus fruits are the top sources of collagen. Among the mentioned food sources, bone broth is the ultimate source of collagen as it has a bioavailable form of collagen that your body can use immediately. 

Meanwhile, eating citrus fruits can provide you with vitamin C – a nutrient that helps your body produce enough collagen. Hence, both broth bone and citrus fruits should be added to your diet. If you can’t add the two to your diet, you can always opt for collagen supplements [3]. 

3. Fermented foods

Your gut microbiome directly contributes to your skin health. Thus, keeping your gut healthy translates to glowing skin. The connection between the gut microbiome and the skin is scientifically called the gut-skin axis. When your microbiome has an imbalance, it can cause a plethora of skin problems, including inflammation. 

You can improve your gut health by eating fermented foods, such as kimchi, kombucha and sauerkraut. 

  • Kimchi

Originally famous in South Korea, kimchi is one tasty example of fermented food. It is basically red cabbage fermented with various spices, including red pepper, fish sauce, garlic, ginger and spring onions. Some others have adapted variations by adding cucumbers or oysters. 

Kimchi contains lactobacilli which are gut-friendly bacteria that help your body in the digestion process and soothe inflammation. Moreover, kimchi has many antioxidants that fight free radicals and prevent the oxidative damage they cause. 

  • Kombucha

The ‘elixir of life’, as Chinese people often call the kombucha. Or for Western people, it is ‘mushroom tea’. Whatever the name is, kombucha is jam-packed with nutrients that your body needs to release a complexion glow. 

Fermented drinks are made with black tea and sugar. Additionally, kombucha has a colony of bacteria and yeast that initiate the fermentation process, consuming 90 percent of the sugar added while they are at it. 

Once the bacteria and yeast absorb all the sugar, kombucha becomes carbonated by then. With kombucha’s function of flushing out toxins in your system, you may achieve less inflammation and glowing skin. 

  • Sauerkraut

This one may be the oldest food known to man. The Ancient Roman writer Cato even mentioned sauerkraut as he preserved his cabbage with salt in his work on agriculture all those centuries ago.

Sauerkraut is highly beneficial for treating acne. This food has plenty of bacteria and sulphur, which in combination can be a powerful pimple popper, clearing up breakouts and keeping skin blemish-free. Also, sauerkraut contains a good amount of vitamin C, which is an antioxidant that doubles up as a skin brightener. 

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4. Chia seeds

Aside from being famous in the fitness world, chia seeds have something to offer for skin health as well. These grey-coloured micro beads are rich in nutritional value, including omega-3 and omega-6 fatty acids, fibre, protein, amino acids, calcium, zinc, copper, linoleic acid and magnesium.

The good fat found in chia seeds can help repair your skin’s moisture barrier and strengthen your hair. In addition, the zinc content contributes to protecting your hair against environmental damage. Chia seeds are truly an absolute superfood for good hair and skin. 

As loaded with omega-3 fatty acids, chia seeds have the potential to help with a slew of medical conditions, such as depression, ADHD, asthma and autoimmune diseases as well. Chia seeds are also rich in fibre, which helps you to maintain normal bowel movements and reduce constipation [4]. Fibre helps in digesting your food and keeping you full longer. 

5. Fatty fish

Salmon, mackerel and herring are excellent examples of fatty fish that are great for maintaining healthy skin. These three kinds of fatty fish are rich sources of omega-3 fatty acids, an important nutrient in boosting your skin. 

Moreover, omega-3 fatty acids are necessary to help keep your skin thick, supple and moisturised. In fact, when you are low in omega-3 fatty acids, you may experience dry skin [5]. The omega-3 fats found in fish are known to reduce inflammation that is apparent in redness and acne. 

Eating fatty fish can make your skin less sensitive to the sun’s harmful UV rays. Research shows that fish oil supplements may contribute to fighting inflammatory and autoimmune conditions that affect your skin, including psoriasis and lupus. 

In another research study, the participants with sun-damaged skin were asked to use a combination of astaxanthin and collagen for twelve weeks. In the end, the researchers found that the participants experienced significant improvements in skin elasticity and hydration.

Fatty fish is also rich in vitamin E, which is important to help protect your skin against damage from free radicals and inflammation. Plus, it is also a good source of high-quality protein that is needed to maintain the strength and integrity of your skin. 

6. Avocados

Avocados are high in healthy fats that provide a wide range of health benefits for many body functions, especially for your skin health. Consuming enough healthy fats found in avocados is essential to help keep your skin flexible and moisturised. In fact, research shows that a high intake of total healthy fat in avocados can be associated with more supple, springy skin. The study was participated in by over 700 Japanese women [6]. 

Furthermore, they are known to be a good source of vitamin E as well. It is an important antioxidant that protects your skin from oxidative damage. Interestingly, vitamin E in avocados seems to be more effective when combined with vitamin C. 

As a requirement for collagen production in the body, vitamin C is a must-have on your grocery list to achieve glowing skin. Collagen refers to a structural protein that keeps your skin strong and healthy, as mentioned earlier. And the vitamin C content of avocados can keep you away from experiencing dry, rough and scaly skin that tends to bruise easily.

Generally, vitamin C refers to an antioxidant that can protect your skin from oxidative damage caused by the sun and the environment. When you are overexposed to the sun, it leads to faster signs of aging. Preliminary evidence also reveals that avocados contain certain compounds which protect your skin from sun damage, as UV rays generally damage your skin by giving you wrinkles and accelerating other signs of aging. 

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[1] https://pubmed.ncbi.nlm.nih.gov/10926734/ 
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7796401/ 
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/ 
[4] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 
[5] https://link.springer.com/chapter/10.1007%2F978-3-642-12264-4_9 
[6] https://pubmed.ncbi.nlm.nih.gov/20085665/ 

The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.