Nutrition Minute | What to Eat For Glowing Skin, Every Day

21st Jan 2020

Foods that Make Your Skin Glow

It isn’t enough to have a flawless morning routine and evening regimen for your skin — you need to be conscious of everything that goes into your body to ensure beautiful, youthful features. At Salameh Skin Care, we know exactly what you should be putting on — and in — your body for optimal skin health. If you’re ready to learn about the foods that make your skin glow, explore this quick breakdown of our top choices.

1. Fatty Fish

From salmon and mackerel to herring and albacore, fatty fish are one of the foods that make your skin glow and are the key to enhancing your skin. These fish are all full of omega-3s, vitamin E, zinc, and proteins that work to keep your skin hydrated and can help protect it from the sun. Top benefits of fatty fish include:

  • Anti-inflammatory
  • Sun protection
  • Protection from free radicals
  • Moisturizing

Fatty fish have other benefits for your body that ensure you don’t just look great, but feel great too! Substitute fish for any other protein and enjoy better brain health, silkier hair, and even weight loss.

2. Avocados

Another food to improve skin is the avocado. You might attribute its rise to stardom to avocado-crazed Californians, but it really is high in healthy fats as well as vitamin E and vitamin C. When you add avocado to your diet, you may experience:

  • Supple, springy skin
  • Antioxidant power
  • Protection from UV rays
  • Improved collagen production


Avocados can also be used topically in DIY face masks and hair masks. Explore recipes to include in your spa day and discover a whole new use for this food that makes your skin glow!

3. Walnuts

Walnuts are an essential food that makes your skin glow. It has plenty of fatty acids including omega-3s and 6, zinc, vitamin E, protein, and selenium. After eating walnuts for a prolonged period, you’ll discover a number of benefits, including:

  • Reduction in skin sensitivity
  • Faster wound healing
  • Anti-inflammatory
  • Free-radical fighting power

Like fatty fish, walnuts are also known to improve your brain health. They’re even shaped like a brain to help you remember why you eat them!

4. Sweet Potatoes

You might have thought that sweet potatoes were only for the holidays, but we believe they can do you some good year around. Introduce it to your regular diet and discover how this food makes your skin glow. Sweet potatoes are an excellent source of beta-carotene, which can be converted to vitamin A in your body. Eating plenty of this food can result in:

  • Natural UV protection
  • More collagen production
  • Better skin repair
  • Antioxidant protection

5. Bell Peppers

Another source of beta-carotene, red and yellow bell peppers also have a high dose of vitamin A and vitamin C as well as plenty of fiber. These two vitamins combined have powerful effects on maintaining the smoothness, suppleness, and youthfulness of your skin. This food makes your skin glow by:

6. Green Tea

Green tea is already known to be full of antioxidants that improve skin health and combat free radicals. It’s actually one of the sources that have the most concentrated amount of antioxidants that can benefit your skin. Some studies have shown that green tea effects include:

  • Deactivating free radicals
  • Anti-inflammatory properties
  • Antibacterial properties
  • Anti-cancer properties


Green tea also has the added benefit of making you drink more water, which hydrates your skin to fight wrinkles and other signs of aging.

7. Tomatoes

Full of beta-carotene, lycopene, and lutein, tomatoes have long been known as a food to improve your skin’s health. When you pair tomatoes with fatty foods like olive oil, fatty fish, and avocados, the carotenoids absorb into your body much more efficiently and you see more results than you would just eating tomatoes on their own. Some of the benefits of carotenoids include:

8. Water

While not technically a food that makes your skin glow, water is the key to keeping your body — and by extension, your skin — hydrated. From fewer wrinkles to a better complexion, water is responsible for so many positive changes to your skin, including:

  • Reducing acne
  • Minimizing pores
  • Slowing signs of aging
  • Decreasing inflammation

All Around Nutrition

While we believe that topical skin care and non-surgical treatments can create powerful changes in your skin, beautiful skin begins with a healthy diet. Adding food that makes your skin glow into your daily life can supplement what you’re already doing.

If you feel that you can’t add all of these foods to improve skin health into your everyday activities, supplements are a simple fix! Look for nutrition-packed products that target wrinkles, sun protection, and collagen production to ensure youthful skin.


Do you have questions about skin care? Reach out to our team today for personalized treatment and answers to all your questions!

Legal Disclaimer

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. The views and nutiritional advice expressed by Dr. Salameh are not intended to be a sustitute for conventional medical service. If you have a severe medical condition, see your physician of choice. Individual results may vary. Side effects: If you are sensitive to vitamins or any ingredients, have any allergies, we suggest speaking with your physician first to avoid any side effects.

Statement regarding dietary supplerments have not been evaluated by the FDA and are not intended to diagnose, treat, cure or prevent any disease or health condition.

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