For a healthy glow on your skin, the old adage that goes ‘you are what you eat’ cannot be overemphasized. What goes into your mouth eventually shows on your skin. New research reveals that the most effective way of maintaining a healthy glow is by ensuring the skin is getting optimal nutrition and of course combining this with a great skincare routine. 

This starts with identifying specific foods that provide the nutrients needed for healthy skin. In this article, we have identified the top 3 diets for a healthier glow.


Skincare experts recommend red vegetables and especially tomatoes for a healthy glow of your skin. Tomatoes are rich in an antioxidant called lycopene, which helps to fight free radicals. Lycopene is the natural ingredient that gives ripe tomatoes the red hue. The amount of antioxidants is dependent on the ripeness of tomatoes; the redder the tomato, the more antioxidants it produces

Daily consumption of lycopene reduces the number of free radicals in your body and results in healthy and glowing skin. Lycopene prevents cellular damage in your skin. It also reduces skin reddening and ensures your skin retains moisture, making tomatoes an important anti-aging diet. Tomatoes enable the skin to absorb oxygen which helps to reduce wrinkles on your skin. 

When combined with other ingredients, tomato paste makes a very effective topical mask for treating hyperpigmentation on your skin. Research reveals that other than the direct application, consuming tomatoes regularly helps your skin to develop a natural sunscreen that protects your skin from harmful UV rays from the sun. 

In case of injuries on your skin, regular consumption of tomatoes promotes the healing process by reducing post-inflammatory hyperpigmentation that characterizes the skin healing process. As you age, the elasticity of your skin reduces; the antioxidants and nutrients in tomatoes support your ability to get rid of toxins. 

Skincare experts emphasize on cooked tomatoes as opposed to raw tomatoes to encourage the absorption of lycopene. Cooking tomatoes makes the lycopene more ‘bioavailable.’ Whether you prefer them cooked or raw is up to you. Eat 1-2 tomatoes daily in salads, fresh sauce, smoothies or just have them stir-fried or oven-roasted. 


Avocados contain vitamins, antioxidants and fatty acids that improve your skin health very significantly. In addition to topical use on your face to moisturize and regenerate your skin cells, regular consumption of avocado promotes your skin’s health from inside. 

Avocados are rich in vitamin C, a great source of soluble antioxidants. Regular consumption of avocados will protect your body from free radicals at a cellular level. Vitamin C also triggers the production of collagen and elastin that makes your skin firm and elastic. 

Avocados are rich in vitamin E, another important antioxidant for the skin. Due to the presence of vitamin E, regular consumption of avocado prevents cellular damage from free radicals. It also prevents your skin from developing wrinkles, sunspots and fine lines. New studies reveal multiple benefits of vitamin E in reducing damage caused by exposure to UV rays. 

Avocados contain antioxidants and inflammation-reducing carotenoids such as alpha and beta-carotene, lutein, zeaxanthin and beta-cryptoxanthin. These nutrients protect your skin from environmental pollutants. Other benefits of carotenoids in the diet include improvement of skin thickness, density, tone and general appearance.

Avocados contain fatty acids, primarily oleic acid which benefits your skin in a number of ways.  The omega 9 fatty acid maintains moisture in the epidermis, making your skin supple and smooth. Omega 9 fatty acids also contribute to epidermal cells regeneration and maintain a healthy complexion. Oleic acid helps in repairing damaged cells in your skin and reduces irritation and redness. In addition, oleic acid maintains stability, fluidity and softness in the plasma membrane at a cellular level. 

Avocados contain biotin, a part of the vitamin B complex that is necessary for healthy and glowing skin. Biotin prevents your skin from becoming dry and scaly.

That said, you also don’t want to overdo your avocado intake. According to experts, half of a ripe avocado a day should be enough to supply you with the nutrients for healthy skin. You can eat your avocado as a bread spread, in a smoothie, on its own, in a salad, or in sandwiches and burgers.

Fatty Fish

Fatty fish including mackerel, salmon and herring are proven diets for healthy and glowing skin. The three sources contain omega 3 fatty acids that contribute significantly to your skin health. 

Regular consumption of food rich in omega-3 fatty acids keeps your skin supple, moisturized and contributes to skin thickness. The fatty acids reduce inflammation from skin redness and acne. They also reduce your skin’s sensitivity to sun rays. 

New research reveals that oil supplements from fatty fish help to reduce skin inflammatory and autoimmune conditions including lupus and psoriasis. Fatty fish is rich in vitamin E which is a vital skin antioxidant. Fatty fish is also a good source of high-quality protein which makes your skin healthy and strong.  

Finally, fatty fish is rich in zinc, a mineral that reduces inflammation on the skin and promotes the production of new skin cells and general skin health. 

Fatty fish is one diet that you don’t need daily, 2 servings per week, where one is about 3.5 ounces cooked, should be enough.


The skin is your biggest organ and a very clear indication of what is inside your body. While focusing on what you are putting on it is important, paying more attention to what you are putting in your body has the biggest impact on how your skin looks. The above diets are a tried and tested highway to healthier glowing skin.

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