Eat This for Glowing Skin

Have you ever heard the saying, “You are what you eat”?

It’s not just a catchy phrase—it’s real. What you eat has a direct impact on your overall health, including the health of your skin.

If you often indulge in fried foods or sugary drinks, don’t be surprised if breakouts start showing up. On the other hand, filling your plate with fruits and vegetables can help your skin look healthier, fresher, and naturally radiant.

Healthy skin isn’t just about what you put on it, but also what you feed your body from within. The right foods can keep your skin hydrated, reduce fine lines, and even protect it from sun damage.

Here are some glow-boosting foods worth adding to your diet:

1. Leafy Greens

Spinach, kale, and mustard greens are packed with vitamins A, C, and calcium. They’re also rich in phytochemicals—natural plant compounds that benefit your health in many ways. Bonus: The fiber keeps your digestion running smoothly, which also helps your skin stay clear.

2. Fruits

Fruits like watermelon, kiwi, blueberries, raspberries, bananas, grapes, and avocado are loaded with nutrients your skin loves.

• Watermelon is rich in lycopene, a compound that helps protect the skin from sun damage.
• Kiwi and berries are full of vitamin C, essential for collagen production—that’s the “natural glue” that keeps skin firm and youthful.
• Bananas contain vitamin B3 (niacinamide), which can help soothe inflammation caused by UV exposure and brighten dark spots.
• Avocados are rich in vitamins B, C, and E, as well as antioxidants that support skin regeneration and health. Their lutein and zeaxanthin content helps improve skin tone.
• Grapes and berries, such as strawberries, blueberries, and raspberries, contain resveratrol, a powerful antioxidant that helps combat early signs of aging and maintains a consistent skin tone.

Not only do these fruits help you glow—they also support your immune system.

3. Carrots

Carrots are rich in beta-carotene, which your body turns into vitamin A. This helps prevent breakouts and keeps your skin smooth. Carrots also contain vitamin C, which supports collagen production and protects against UV damage.

4. Nuts and Edamame

Almonds, walnuts, and flaxseeds are rich in omega-3 fatty acids and vitamin E, two skin-loving nutrients that help protect against sun damage. Even the almond skin contains polyphenols that function like a natural sunscreen.

Soy-based foods, such as edamame, contain isoflavones, plant compounds that act like antioxidants. They can reduce fine lines, improve skin elasticity, and keep your skin moisturized. Not into edamame? Try tofu or soybeans instead.

Remember: good skin starts at the dining table.

So, fuel your body with the right foods and let your skin glow naturally—from the inside out!

References

GWS Medika. Accessed in 2025. Makanan untuk Mencerahkan Kulit.

Healthline. Accessed in 2025. 16 Superfoods.