18 of the Best Foods for Glowing, Vibrant, Younger Skin

Monday, January 13, 2014 @ 08:01 AM Charlie Pulsipher
18 of the Best Foods for Glowing, Vibrant, Younger Skin 4.38/5 (87.65%) 34 votes

Most of your skin’s health and its ability to react to stress, damage, and the environment rely more on your lifestyle than what you slather on the outside. We treat each part of the body as distinct and separate, buying different products for our hands, face, feet, and bodies. This is how the medical, pharmaceutical, and beauty product worlds see us, as just specific parts that require attention.

17_of_the_best_foods_for_glowing_vibrant_skin_picYour face is not you alone, neither is your foot or your kidney. The heart is not the only part requiring attention when blood pressure starts climbing. The individual parts of the body are all interconnected, tied together with countless cells that are all relying on you to feed them well so they can be their best. It shouldn’t surprise you that the same things you should do to improve heart health, control weight, and lower your risk for developing diseases are the same things you should do for better skin.

That’s right; you may know where this is headed. You need to exercise, get enough sleep, and eat healthier. If any aspect of your health is suffering, it means your body as a whole is suffering and these three simple things will help minimize or eliminate the cause.

Exercise does wonders for the entire body. It improves heart function; keeps veins young, elastic, and fit; and improves how cells burn energy. It increases circulation efficiency which keeps the cells furthest from the heart, like the skin, well nourished. Exercise also helps the body flush away toxins and oily residue that cause clogs, blemishes, and damage.

We’ve all heard of beauty sleep. This isn’t just something made up by some coy actress in the 1950’s. Beauty and sleep are tied together. Sleep lets your body recover from the stress and mayhem of the day. It is a time to renew and conserve energy. The body produces growth hormones during sleep to facilitate the use of amino acids as they repair bone, muscle, and tissues, including the skin. During sleep, the skin’s metabolic activities actually rise as it fixes the damage that builds up during the day.

fruits_and_vegetables_to_eat_for_healthy_skin_imageFoods are the building blocks that our bodies use to grow, develop, and repair. Healthy, plant-based foods provide the energy and nutrients to do so. If we aren’t eating well, we’re starving our cells or at the very least not giving them the proper tools they need to function at their best. Here are a few of the top foods to keep you looking young and your skin at its finest.

Almonds – Almonds are packed with vitamin E, an antioxidant that defends against sun damage. Nuts also help us maintain healthy weight. Those who eat several servings a week are less likely to gain extra pounds.

Chia Seeds – Chia seeds are rich in omega 3 essential fatty acids that erase blemishes, soften wrinkles, and help keep the skin hydrated and supple.

Tomatoes – Lycopene, the compound that gives tomatoes their rich color, is a powerful antioxidant that eliminates skin-aging free radicals from ultraviolet exposure. Fruits and vegetables rich in carotenoids also color our skin with a healthful glow.

Watermelon – Watermelon is a great source of hydration, hence the name, but also another good source of lycopene.

watermelon_a_great_source_of_lycopene_picSweet Potatoes – These orange tubers are packed with carotenoids and vitamin C which boost collagen production. Collagen controls the strength, firmness, and flexibility of the skin.

Citrus – Citrus are another good source of vitamin C. Vitamin C also fights inflammation.

Peppers – Red bell peppers contain more vitamin C than an orange, along with other antioxidants. The spicier peppers come packed with capsaicin, a compound that improves circulation and promotes the release of toxins from the skin.

Spinach – Spinach is rich in folate, a B vitamin that aids in the repair of DNA and may reduce the risk of skin cancer. Greens like spinach, kale, turnip greens, dandelion leaves, broccoli, and asparagus all are rich in vitamin A, iron, and vitamin K. Iron aids circulation by carrying vital oxygen while vitamin K may help prevent varicose veins.

Olive and Safflower Oils – The omega 6 fatty acids in these oils keep skin supple. Use them in moderation though as they are also calorie-dense.

Coconut Oil – Another oil that is great for skin both internally and externally. It provides some sun protection, fights bacteria, and helps soften skin.

greens_contain_folate_and_vitamin_k_for_healthy_skin_picSunflower Seeds – These seeds are rich in selenium which preserves elastin to keep skin smooth and tight. Selenium acts as an antioxidant too. Sunflower seeds also contain vitamin E which works well with selenium to enhance the effects of both.

Sesame Seeds – Sesame seeds contain zinc which can reduce the oily sebum that leads to clogged pores.

Carrots – These roots are filled with vitamin A from carotenoids. Vitamin A prevents the overproduction of skin cells which can lead to clogged pores and skin cancer.

Dark Chocolate – The flavanols in chocolate act as antioxidants, provide sun protection, and reduce the roughness of skin for healthier appearance and feel.

Whole Grains – Whole grains are rich in B vitamins that assist cells in processing fats to hydrate and revitalize skin. The complex carbohydrates mixed with fiber in whole grains are digested and absorbed slowly and don’t create sugar spikes that contribute to acne. Refined and processed sugars do and should be avoided.

strawberries_have_vitamin_c_which_may_help_prevent_skin_cancer_imageStrawberries – These are another vitamin C rich fruit that may also lower the risks of skin cancer.

Apples – Apples contain quercetin, an antioxidant in the peel that protects against sun damage.

ProteinProtein is vital to the elasticity of your skin. You need a decent amount of balanced amino acids coming in each day. Plant-based protein powders, like Classic Plus, can make this as easy as enjoying a delicious smoothie.

There’s more to consider than just what we eat. Avoid smoking and prolonged exposure to the sun. These both damage the skin and make it age faster. About ten to twenty minutes of sun a day is healthy as it creates vitamin D, a powerful antioxidant and anti-carcinogen, but you should wear sunscreen if you plan on being in the sun longer than that. Avoid stimulants like refined sugar and caffeine. These upset hormone balances and mess with circulation. They also make it difficult for the body to get the rest it needs to repair.


Charlie Pulsipher

About Charlie Pulsipher

Charlie Pulsipher is a health and fitness enthusiast, writer, author, and neighborhood do-gooder. He shifted his education from Biochemistry to English Literature in an attempt to avoid math, but never stopped loving the natural world of the miniscule. He has published several fantasy and science fiction novels and helped others publish more down to earth books about natural foods. He can’t stop writing. He is probably happily tapping away on some keyboard even now.

Claims on this site have not been evaluated by the FDA. Information on this site is not intended to diagnose, treat, cure, or prevent any disease. Sunwarrior’s awesome expert writers do not replace doctors. Seek the advice of a medical professional before making any changes to your lifestyle or diet.

Sunwarrior likes to share. Please feel free to repost articles as long as you always link back to the original and credit the author.

41 Responses to “18 of the Best Foods for Glowing, Vibrant, Younger Skin”

  1. Hannah Veimondal says:

    Really, really love this page! It’s really helpful and thank you

  2. kr.utkarsh says:

    sir am a crickerer nd my all family are very beautiful but am not like him ..i have to expand to may time of day in sunlikght..what should i do to get good fair skin…

    • Charlie Pulsipher Charlie Pulsipher says:

      You should use sunscreen if you spend that much time out in the sun. Give it time, but you may never have as fair of skin as your family, but that is fine. Be happy with who you are. Good luck.

  3. Paula Snow says:

    Hello, I am a middle school Culinary Arts teacher and would love to have a poster of Foods for Skin in my classroom. Please advise if that is a possibility.

    Thank you in advance.

  4. Irfans says:

    sir give me best food for glowing skin

  5. Nafisa Bello Dango says:

    Pls i need more light on how to brighten my skin

    • Charlie Pulsipher Charlie Pulsipher says:

      Lemon can help with this, but it also makes your skin more susceptible to the sun, so be careful. I like alternating lemon and coconut oil.

  6. cheryl ann says:

    I can attest that these three work because people are surprised by my age and think that my daughter and I a sisters because I look a lot younger than I am and I do all three that is mentioned here so it really works

  7. Faith says:

    Great article! Thank you! Im a coffee person but trying to lessen it now. How about the caffeine free coffee? Does it make any difference?

    • Charlie Pulsipher Charlie Pulsipher says:

      Thank you, Faith. I try to avoid coffee and even the caffeine free kinds due to the acidic nature of this common beverage. I like mainly herbal teas and water. A slice of lemon helps too, as lemon alkalizes the body despite being a little acidic to begin with. You are probably okay still drinking coffee in moderation.

  8. Hellen says:

    I love to know how food helps my body. Thank you for sharing this great article.
    I would love to see another article of book that shows 360 ways to create heathy ingredients
    Into healthy meals. That’s where I think I would master success. I love to cook I just need to be inspired with these great ingredients. Keep writing and share the love.

    • Charlie Pulsipher Charlie Pulsipher says:

      Thank you, Hellen. We do have some recipe books in the works that I hope we can get together this year. They are a ton of work, but I love them. I’ll keep writing as fast as I can. ;-)

  9. Kochar says:

    Great article.
    Just one point, I have heard that coffee had many benefits as well. Is this something you can confirm?

    • Charlie Pulsipher Charlie Pulsipher says:

      Coffee has some good uses externally, Kochar. It helps minimize cellulite and draws blood to the surface to renew and revitalize. I’m not a fan of it internally myself. Too much caffeine and too often a vehicle for refined sugars for my book, but in moderation it can be beneficial for the skin and mind.

  10. jared says:

    encouraging and i love it so much,good work thank you

  11. Ania says:

    Great article, thank you! Is there somewhere I can get/buy the Foods for Skin poster you have on the left side of this page? Would be great to hang in the kitchen :)

    • Charlie Pulsipher Charlie Pulsipher says:

      Thank you, Ania, for liking the article and the infographic. I wish we did have this available as a poster, but we don’t as of yet. Feel free to save the image and print it out for your use anywhere you like. I hope that works for you.

  12. sammy says:

    Brilliant article, found some useful tips thanks!

  13. Tapiwa B. says:

    Very useful! Pinned! :)

  14. Amber Korn says:

    Love this!! Pin Worthy!!

  15. Ben Asaf says:

    I love this! Useful article, worth reading twice. Pinning it.

  16. Liam Gutierrez says:

    Pinned for eternity (or until Pinterest’s servers break down) ;) **GREAT ARTICLE** By the way, watermelons are great for a summer snack!

  17. Curtis Rudisail says:

    I am pinning . Love to pin.

  18. Stacy Stengel says:

    Successfully PINNED! Foods for your skin :)

  19. Charissa says:

    Repinning this one! LOVE it!

  20. Stephanie says:

    I pinned this-thanks

  21. Judy Lies says:

    I love this! I’m Pinning!

  22. Mary Arling says:

    So true so try

  23. marian says:

    The skin is the largest organ of the body and it helps with elimination Keeping it going keeps it glowing!

  24. Patricia Hancock says:

    Great article. I repinned it.

  25. Jade Black says:

    You left out my favourites! Blueberries, Walnuts, Soy Milk!

  26. Ryan says:

    Two things come to mind after reading this article, most of the foods mentioned are great in smoothies, and the fact that your skin absorbs a large amount of what you apply topically, therefore, you shouldn’t put anything on your skin that you wouldn’t ingest….at least that’s what I adhere to.

Leave a Reply