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Having skin that glows, it is so beautiful, is a direct result of what you eat.  A diet high in vitamins and antioxidants helps keep your skin healthy.   In fact, your skin is often where you first see the evidence of problems inside your body first.  You can use lotions, creams and other magical serums on your skin, but they are really only helpful in as far as you are healthy internally. The research shows that consuming lots of fruits and veggies leads to healthier skin.  Actually, it’s the best way to produce a glowing complexion and reduce fine lines.1  This begs the question, ‘what are the best foods for your skin.’  Glad you asked!

The Best foods for your skin


This leafy green is packed full of vitamins and minerals including calcium, potassium, manganese, phosphorus and vitamins A, C, K, B-1 and B-2.  In addition, it works like an antiseptic (internally).  This increases blood flow throughout the body, meaning nutrients and oxygen make it to more cells, more often, keeping them healthy. 2 The vitamin A and C in watercress are powerful, natural antioxidants as well, destroying harmful toxins, known as free radicals.  Free radicals can otherwise cause cellular damage that can ultimately lead to wrinkles and fine lines.3

Red bell peppers

Oftentimes fruits and veggies with dark colors are the strongest in antioxidants.  Red bell peppers are no exception.4 As mentioned above, vitamin C is a powerful antioxidant, or anti-ager.  In addition, vitamin C is essential in the production of collagen, the main protein that makes up skin. Red bell peppers also contain a significant amount of a group of nutrients called carotenoids.  Vitamin A is a member of this family and the reason that fruits and veggies have the bright colors they sometimes do.  The real reason carotenoids are great though, is that they are naturally anti-inflammatory.5 This is important because where there is chronic inflammation, there is disease.  Carotenoids also seem to protect your skin from sun damage.6

papaya is one of the best foods for your skin

papaya is one of the best foods for your skin


Here’s another superfood that is great for your skin.  Like the others, papaya is full of antioxidants, vitamins and minerals.  Plus, research has that this fruit is on of the best foods for skin elasticity, thus reducing fine lines and wrinkles.7 Here is a list of the nutrients found in papaya:

  • Vitamins A, C, K and E
  • Calcium
  • Potassium
  • Magnesium
  • Phosphorus
  • B vitamins

Vitamins A, C and E are antioxidants, plus papaya contains a variety of additional antioxidants.  This is probably why this superfood is responsible for slowing the aging process.8 Papaya also contains an enzyme called papain.  This has strong anti-inflammatory properties, thus fighting disease.  In fact, many exfoliators on the market contain papain.

blueberry is one of the best foods for your skin

blueberry is one of the best foods for your skin


This is my personal favorite because I just love the taste.  But like the other 3, they are full of vitamins A and C as well.  But blueberries also contain a family of nutrients known as anthocyanins.  These are powerful antioxidants that are also the reason blueberries are blue.  Plus, they protect your skin from damage due to stress, the sun and pollution. 9 And like the unique antioxidants of the other foods we’ve mentioned, anthocyanins also play a role in reducing inflammation and eventually leading to the loss of collagen.10


It may not exactly be true that ‘you are what you eat,’ but your skin is definitely a reflection of what you eat.  Certainly, the foods mentioned here are not the only ones that result in healthy skin, but arguably the best.  Thus, fruits and veggies of all kinds are some of the best food for healthy skin, especially those with deep colors.