Are you dealing with tired, dull skin that’s practically begging for a pick-me-up? You’re probably on the hunt for new and refreshing skin care products, but your diet can also play a part in improving your complexion. 

Health-conscious individuals often eat a nutritious diet to keep their bodies in great condition. Thankfully, select skin care products also include some of the same ingredients in their formulations, so you can treat your skin with similar care and attention as your diet.

Food For Glowing Skin

Yogurt

Turns out yogurt is good for your gut and for your skin. Skin care clinician Jacky Banayan tells Byrdie: “Yogurt is filled with good bacteria — so, probiotics, lactic acid, hyaluronic acid, as well as Vitamins A, C and E. It’s also filled with calcium and colostrum (a fatty acid that helps hydrate the skin).” 

As well as offering moisturizing properties, yogurt creates a free radical neutralizing barrier for the skin, which reduces the risk of sun damage such as dark spots and wrinkles. Yogurt also contains lactic acid, an AHA (alpha hydroxy acid), that sloughs away dead skin cells. This gentle exfoliation not only prevents dead skin cell build-up but also diminishes the appearance of lines and wrinkles. 

Turmeric 

You may be familiar with using this cooking spice in your curries, soups and lentil dishes, but for 6000 years, turmeric has also been used as a textile dye, for medicine and even used as a skin care ingredient. “Turmeric contains properties that encourage the skin to bring out its natural glow,” board-certified dermatologist De Anne Harris Collier, M.D. tells Allure. “Studies have shown that curcumin, found in turmeric, can help wounds heal more quickly by decreasing inflammation and oxidation.” 

Turmeric is also an anti-inflammatory ingredient, reducing the inflammation in our bodies that causes our collagen and elastin to break down. Incredibly, it has the ability to reduce the appearance of sun damage caused by UV rays. It can also brighten the appearance of pigment scarring. 

Avocado

Besides tasting scrumptious on a piece of toast, avocados contain an abundance of nourishing Vitamin E. Just what your skin needs! Vitamin E will help plump up your complexion and reduce the look of fine lines and wrinkles. Vitamin E is known for its effectiveness against dark spots and for protecting the skin against photoaging. Avocado is also full of fats that keep your skin looking hydrated and smooth. Medical News Today states, “When left on for short periods of time and rinsed off with warm water, avocado oil can keep skin hydrated without leaving an oily residue.” 

Kale

We’re blending kale in smoothies, adding it to our salads and baking it in the oven as a snack. Lots of people have heard about the benefits of kale but they’re not exactly sure why it’s taken the world by storm. Well, the benefits don’t stop at our bodies. New York dermatologist Marina Peredo, MD tells NewBeauty that Vitamin C in kale is an antioxidant that brightens your skin’s appearance and can help reduce the appearance of dark spots. A single serving of this leafy green food contains a host of nutrients that help to improve the appearance of skin elasticity while boosting hydration. Specifically, Vitamins K and C minimize the appearance of hyperpigmentation and reduce the appearance of dark circles. 

Citrus Fruits 

Almost all types of citrus fruits can be found in skin care, but the most popular are lemons, limes and grapefruits. Citrus fruits offer multiple properties and also have a divine scent. They contain naturally high levels of Vitamin C, which serves as a powerful antioxidant protecting the skin against the visible signs of aging. A 2007 study by the American Journal Of Clinical Nutrition found that women aged 40-74 who consumed high levels of Vitamin C were said to have fewer fine lines and wrinkles and less dryness in their complexion. 

Vitamin C also helps the production of collagen and elastin. And more collagen and elasticity in the skin means a more youthful-looking appearance. In addition, Vitamin C reduces the appearance of uneven skin tone and improves its overall appearance to keep your skin looking plump and healthy.

Fish

Eating a variety of fish can help ensure an adequate intake of nutrients, such as omega-3 fatty acids, Vitamin D and E and protein. Regardless of the type of omega-3, 6 or 9, essential fatty acids all serve the same function of giving our skin added hydration and a smoother-looking appearance. Fish’s essential fatty acids may also reduce wrinkles, fine lines and the appearance of scars and stretch marks.

Mangosteen

Known as the “Queen of Fruits,” mangosteen is a tropical fruit native to Southeast Asia. This antioxidant-rich superfruit protects the skin from environmental damage while promoting natural radiance. It is considered a “superfruit” due to its high antioxidant concentrations. In addition, the mangosteen rind is rich in xanthones responsible for anti-inflammatory and antibacterial properties that boost the skin’s vitality and give it a natural glow. 

Are you noticing skin changes after eating a more nutritious diet? Let us know in the comments below or on social media.