The key to truly glowing skin isn’t just in your creams—it’s in your kitchen! At Agrocado, we believe that choosing fresh, locally sourced food is the best way to nourish your body and your skin from the inside out. We’ve rounded up five delicious, simple, and powerful foods, backed by scholarly research, that are perfect for achieving that natural, healthy glow. Get ready to eat your way to your best skin!
Simple Food, Real Results
We believe the most effective skincare starts with simple, real ingredients. These five foods are not just delicious; they are nature’s own powerhouses, backed by solid research to transform your complexion. Add these foods for glowing skin to your next grocery list and see the difference it makes.
1. Greek Yogurt: The Gut-Skin Superstar
Ready for a skin secret that starts in your stomach? Greek yogurt is a powerhouse of probiotics, the friendly bacteria that support a healthy gut-skin axis. When your gut is happy, your skin often reflects it!
- Glowing Skin Benefit: Probiotics help reduce general inflammation, which can soothe redness, acne, and conditions like rosacea. Plus, studies have also shown that consumption of probiotics improves sleep quality1.
- The Science: Studies suggest that consuming probiotics, like those found in yogurt, can lead to anti-inflammatory actions that improve skin conditions, including photoaging, acne, and atopic dermatitis2.
2. Cranberries: Your Antioxidant Boost
These tart, tiny berries are packed with polyphenols, powerful compounds that act as your skin’s first line of defense against environmental stress.
- Glowing Skin Benefit: Cranberries are fantastic for supporting your skin’s structure. Regular consumption has been linked to improving skin elasticity and smoothness, helping your skin feel firmer and more resilient. They can also help reduce UV-induced redness!
- The Science: Research published in 2024 showed that a cranberry beverage significantly reduced UV-induced erythema (redness) and improved elasticity and smoothness after six weeks3.
3. Avocados: The Healthy Fat Hydrator
Avocados aren’t just trendy—they’re a skincare essential! Loaded with healthy monounsaturated fats, and carotenoids like lutein and zeaxanthin, they are the perfect internal moisturizer for glowing skin.
- Glowing Skin Benefit: These healthy fats strengthen your skin’s lipid barrier, locking in hydration and making your skin appear supple. The rich vitamin content also works to protect against UV damage and boosts elasticity and firmness4.
- The Science: A pilot study demonstrated that women who ate one avocado daily for eight weeks experienced significantly enhanced facial skin elasticity and firmness5.
4. Salmon: The Inflammation Fighter
If you want truly glowing skin, make sure you’re getting enough Omega-3 fatty acids, and salmon is one of the best sources. These essential fats (EPA and DHA) are fantastic for calming the body.
- Glowing Skin Benefit: Omega-3s are renowned for their anti-inflammatory properties. This helps to combat dry, irritated, or inflamed skin, promoting a smoother and more supple texture. They can also be a helpful addition to managing inflammatory skin diseases like acne and psoriasis.
- The Science: Research highlights that Omega-3 supplementation exhibits a high potential in diminishing inflammatory processes, which is beneficial for managing conditions like acne and atopic dermatitis6.
5. Tomatoes: The Natural UV Shield
Tomatoes are a brilliant source of lycopene, the antioxidant responsible for their vibrant red color. When cooked or processed (like in tomato paste!), lycopene becomes even easier for your body to absorb.
- Glowing Skin Benefit: Lycopene is a potent antioxidant that helps protect your skin cells from oxidative stress and environmental hazards. This acts like an internal sunscreen, providing natural protection against sun damage (photodamage).
- The Science: A 2023 systematic review concluded that supplementation of tomatoes, rich in lycopene, offers reduction of sun-induced redness (erythema) and improves the skin’s appearance and pigmentation, effectively preventing light-induced damage and photoaging7.
Ready to Get Started?
Nourishing your skin is a journey, and it should be fun! We encourage you to seek out the freshest, locally grown and raised versions of these five glowing skin foods from your local farmers and producers.
Bookmark Agrocado.com today to easily find locally grown and raised foods in your area and keep up with your healthy-eating goals!
Don’t stop here! Check out our other beginner-friendly blogs for more tips on how to eat healthy and support your local food community.
References
- Marotta, A., Sarno, E., Del Casale, A., Pane, M., Mogna, L., Amoruso, A., Felis, G. E., & Fiorio, M. (2019). Effects of probiotics on cognitive reactivity, mood, and sleep quality. Frontiers in Psychiatry, 10. https://doi.org/10.3389/fpsyt.2019.00164
- Gao, T.; Wang, X.; Li, Y.; Ren, F. The Role of Probiotics in Skin Health and Related Gut–Skin Axis: A Review. Nutrients 2023, 15, 3123. https://doi.org/10.3390/nu15143123
- Christman, L.; De Benedetto, A.; Johnson, E.; Khoo, C.; Gu, L. Polyphenol-Rich Cranberry Beverage Positively Affected Skin Health, Skin Lipids, Skin Microbiome, Inflammation, and Oxidative Stress in Women in a Randomized Controlled Trial. Nutrients 2024, 16, 3126. https://doi.org/10.3390/nu16183126
- Kawashima S, Funakoshi T, Sato Y, et al. Protective effect of pre- and post-vitamin C treatments on UVB-irradiation-induced skin damage. Scientific Reports. 2018 Nov;8(1):16199. DOI: 10.1038/s41598-018-34530-4. PMID: 30385817; PMCID: PMC6212420.
- Henning, S. M., Guzman, J. B., Thames, G., Yang, J., Tseng, C., Heber, D., Kim, J., & Li, Z. (2022). Avocado Consumption Increased Skin Elasticity and Firmness in Women ‐ A Pilot Study. Journal of Cosmetic Dermatology. https://doi.org/10.1111/jocd.14717
- Baldwin, H., Tan, J. Effects of Diet on Acne and Its Response to Treatment. Am J Clin Dermatol 22, 55–65 (2021). https://doi.org/10.1007/s40257-020-00542-y
- Zhang, X., Zhou, Q., Qi, Y., Chen, X., Deng, J., Zhang, Y., … Fan, J. (2023). The effect of tomato and lycopene on clinical characteristics and molecular markers of UV-induced skin deterioration: A systematic review and meta-analysis of intervention trials. Critical Reviews in Food Science and Nutrition, 64(18), 6198–6217. https://doi.org/10.1080/10408398.2022.2164557
Disclaimer: The information provided in this article is for informational purposes only and does not constitute medical advice. It is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional or doctor before making any changes to your diet, lifestyle, or medical treatment. The authors and the website assume no responsibility for any health outcomes resulting from the use of this information.
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