8 Superfoods for Glowing Skin

Published March 3, 2023

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Muesli and yoghurt in glass jars with wooden spoons

Why you need good food for glowing skin

The food you eat plays an important role in the maintenance of healthy skin. Macronutrients such as protein and fats and micronutrients, including vitamins and minerals, work together to help to protect your skin against everyday challenges. Any changes in nutritional status can directly affect your skin’s appearance.

Key nutrients for the skin:

  1. Antioxidants such as carotenoids, polyphenols and flavonoids these amazing compounds, found prolifically in fruits and vegetables have been widely studied for their antioxidant properties
  1. Vitamin A, is an important healthy skin support nutrient.
  2. Vitamin C and Vitamin E these vitamins help support collagen synthesis and protect the skin from oxidative damage, a major contributor to skin changes as we age.
  1. Good Fats — Essential fatty acids (omega-3 and omega-6 fatty acids) and monounsaturated fats help protect your skin against atrophy and dryness as you get older.
  1. Pre-Biotics and Probiotics — Prebiotics and probiotics help support the skin’s immune response and help preserve skin homeostasis which may improve skin issues.
  1. Protein — Dietary protein is an essential building block of the skin, containing amino acids needed for collagen production.
  1. Coenzyme Q10 (CoQ10) CoQ10 is a well-known antioxidant found in the epidermis of the skin and helps protect the skin from oxidative damage.

Everyday superfoods for healthy skin:

Eating a healthy diet rich in fruits and vegetables gives your body a multitude of skin-loving compounds. Here’s a list of everyday superfood favourites for healthy, glowing skin:

  • Blueberries — Blueberries are a natural source of antioxidants known as anthocyanins and vitamin C. Antioxidants help protect against environmental influences that can lead to damaged skin. The antioxidant properties of vitamin C, as well as its role in collagen synthesis, make it an essential nutrient for the maintenance of skin health.
  • Chia — Chia seeds are a source of essential fatty acids which play a critical role in normal skin function and appearance.
  • Pomegranate — Pomegranate contains significant amounts of vitamin C, as well as a variety of antioxidants. These antioxidants help protect the skin and help skin elasticity.
  • Rosehip — Rosehips are naturally high in vitamin C. Vitamin C helps protect the skin from oxidative damage and supports collagen synthesis.
  • Cocoa — Raw unprocessed cocoa powder is a rich source of flavonoids and polyphenols. Flavonoids from cocoa have been shown to protect the skin cell and improve overall skin quality.
  • Green tea —The polyphenols in green tea have been found to support skin elasticity, structure and appearance.
  • Green and yellow vegetables A diet rich in vegetables supports overall health as well as looking after the skin. Green and yellow vegetables are rich in a multitude of antioxidant compounds including carotenoids and polyphenols.
  • Avocado Avocado contains vitamin C, vitamin E and monounsaturated fatty acids which have been shown to support skin elasticity.

Your skin is a reflection of your diet and lifestyle. Enjoying a healthy diet rich in macro and micronutrients, sleeping well and managing stress will help give your skin that glow as well as benefiting your overall health.

If you’re finding it hard to get sufficient micronutrients, like vitamins and minerals through diet alone, specialised multivitamins such as a women’s multivitamin or a men’s multivitamin, may be beneficial. Learn about which Nature’s Own products can support your nutritional requirements. Please talk to your healthcare professional to discuss if supplements are right for you.


Learn about which Nature's Own product may be appropriate for you.

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