The 9 Best Foods To Eat For Glowing Skin

Eat your way to a radiant complexion.


We’ve all heard that if you want smooth, glowing skin you should drink at least 2L of water a day and never sleep in your makeup (yes, mum!) But did you know that the path to a complexion to rival Gigi Hadid’s could be as easy as walking to the fridge? Yep, when it comes to gorgeous skin, what you put in your body is just as important as what you put on it. Here are 9 foods that can help you achieve that radiant glow.

1. Pomegranates

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They may be a little messy to work with but pomegranates are one of the most antioxidant-rich fruits around, with research showing that this fruit’s juice has more inflammation-fighting antioxidants (read: anti-aging) than red wine or green tea. Lucky for us, they’re also in season right now so dig in!

2. Kiwi

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This little fruit packs a serious punch, giving you nearly 120% of your daily vitamin C needs in just one serving. How will this give you a goddess worthy complexion? According to the American Journal of Clinical Nutrition, vitamin C stimulates collagen synthesis, which keeps skin taut and smooths fine lines. A diet high in vitamin C is also associated with reduced dryness and less noticeable wrinkles.

3. Oysters

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Not a fan? Well sorry to tell you, but you’re looking at one of the best sources of dietary zinc! Six of these bad boys provide over 500% of your daily need. The mineral plays an important role in the growth and function of skin cells and though more research is needed, some studies suggest that acne sufferers have lower than normal levels of zinc.

4. Garlic

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Prone to the odd pimple? Try including more garlic in your diet as it not only destroys bacteria but also enhances your immune system. Double win!

5. Dark chocolate

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Is there nothing that chocolate can’t fix?! Dark chocolate is rich in cocoa flavanols, plant compounds with antioxidant properties, which help hydrate skin and improve circulation. Plus, it makes you happy and a smile automatically gets extra goddess point, right?

6. Sardines

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One serving of these little swimmers contains 1.5 grams of omega-3 fatty acids, making it one of the best sources of the fat. Fatty fish is particularly rich in an anti-inflammatory type of omega-3 called DHA.


7. Walnuts

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Walnuts are the only type of nut that contains a significant amount of omega-3 fatty acids, which is especially important for vegetarians who are skipping fish. Walnuts pack an omega-3 called alpha-linolenic acid. A deficiency in this fat can result in eczema, which is associated with dry, scaly skin.

8. All the greens (and yellows)

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For as long as you can remember, you’ve been told to eat your greens and for good reason. Not only do they make your #cleaneating Insta snaps more credible, they’re also jam-packed with sneaky vitamins and minerals like magnesium and fibre to help keep your gut in check. Yellow and green beta-carotene foods to munch on include carrots, bananas (also a great source of skin-boosting silica), winter squash, pumpkin, kale, chards and watercress. The deep blue-green micro-algae such as spirulina is also beneficial, thanks to the rich chlorophyll content which purifies the blood of toxins that can cause skin eruptions.

9. Sunflower seeds

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With 37% of your daily needs for vitamin E per ounce, these seeds can help keep your skin pimple-free. That’s according to a study published in Experimental Dermatology that looked at 100 patients recently diagnosed with acne. Researchers found that those suffering from severe acne had nearly 30% lower blood levels of vitamin E compared to a clear-skinned control group. Vitamin E is thought to enhance immune function, allowing the body to fight off the inflammation that leads to acne.

Lee Sutherland is a Health and Fitness expert, the Director of Fitness In The City and creator of organic luxe teas Little Wildling Co.

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Lee Sutherland is director of Fitness In The City (personal training, certified health and nutrition coaching, herbal medicine and blogging on all things health, nutrition and fitness) and is also the creator of organic, wild-grown herbal tea brand, Little Wildling Co. Hailing from the world of entertainment, having worked in marketing, publicity and management at the largest record label, Lee incorporates her knowledge of nutrition, natural health science, fitness and health coaching to inspire and help people all around the world. In addition to client consultations and regularly blogging on, Lee is also a regular expert commentator and contributor to various media platforms and can also be seen on Season 2 of Fashion Bloggers TV (E!) as trainer to Zanita.