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Five foods for a glowing complexion

Eat your way to beautiful skin

By Stacey Stein

Forget spending a small fortune on expensive skin lotions and creams – when it comes to achieving a flawless complexion, what you put inside your body may be more important than the products you slather on your face.

The old adage “you are what you eat” is true in many ways. The good news? Following a skin-friendly diet is easy to do and can help you achieve a glowing complexion while also benefiting your overall health.

Here are five beauty-boosting foods to incorporate into your weekly diet.


Skin superhero credentials

Salmon is loaded with a molecule known as DMAE, which helps protect skin by guarding against the deterioration associated with premature aging.1 Research has revealed that DMAE promotes collagen, key to youthful looking skin.2 There are numerous other benefits to eating salmon – it’s also packed with omega-3 fatty acids, which have been linked to improved cardiovascular health.3

Three ways to eat it


Skin superhero credentials

Blueberries are loaded with antioxidants, which shield skin against free radical damage linked to skin aging such as wrinkles and a loss of elasticity.4 In fact, research has shown that a one-cup serving of wild blueberries contains a greater antioxidant capacity than 20 other fruits and veggies.5

Three ways to eat them


Skin superhero credentials

Avocados can be found in a variety of skin care products, but consuming them will also do wonders for your complexion. They are a great source of vitamin C, which helps skin maintain its firmness, and also contain vitamin E, which helps prevent free radical damage and has been shown to reduce the skin aging effects of UVA and UVB radiation.6

Three ways to eat them


Skin superhero credentials

Tomatoes are high in lycopene, an antioxidant that helps protect skin against the damaging effects of sun exposure. In fact, researchers have found that consuming tomatoes over a 12-week period is equivalent to using a low-powered SPF sunscreen (according to the Canadian Dermatology Association, up to 90 per cent of skin changes, like lines or spots, are caused by repeated exposure to UV rays).7 Tomatoes are also packed with free radical-fighting vitamins A and C.8

Three ways to eat them

  • These tomato squares are perfect for entertaining – serve for lunch or as an app at a dinner party.
  • Tomatoes help liven up most salads – in this fattoush salad they pair nicely with halloumi cheese and other veggies.
  • Combining tomatoes, macaroni and cheese, this pasta dish is comfort food defined.


Skin superhero credentials

Rich in omega-3 fatty acids, alpha-linoleic acid (a type of fatty acid) and fibre, walnuts have a high concentration of antioxidants, earning them the “superfood” label.9 Among their many health benefits, walnuts can help promote a clear complexion – they contain healthy fats that may reduce skin inflammation.

Three ways to eat them

  • Featuring five ingredients, this maple walnut shortbread is tasty and easy to make.
  • Walnuts add crunch and pizazz to salads – try them in this Waldorf salad.
  • Walnuts help boost this cottage cheese topper, which features other skin-friendly ingredients like blueberries and flaxseeds.

The final word

Most beauty-boosting foods are easy to add to your daily diet – a cup of blueberries makes for a quick midday snack, and walnuts can easily be sprinkled on your lunchtime salad or morning oatmeal. You can begin by incorporating one skin-friendly powerhouse food a day in your diet – once you start seeing results in the mirror, you’ll likely be encouraged to add even more.
US National Library of Medicine National Institutes of Health,
European Society of Cardiology,
Medical News Today,

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