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8 Foods That Will Give You Glowing Skin (No. 2 Surprised Us)

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April 15, 2016

My best kept secret in getting that dewy look is by oiling my skin both internally and externally. By doing this a few nights a week, you will keep hydrated and looking dewy. A thin veil of simple oils calm, hydrate, and help heal the skin. For the glowiest look, choose a topical oil to swipe onto clean skin, exfoliate only a couple nights a week, and choose a pH-balanced face wash. My favorite oils are calendula oil, marula oil, and dilo oil, but your oil doesn't need to be fancy. Even a little avocado oil from your kitchen will work well.

The key to glowing skin is to understand the important role of our diet, including healthy fats. We cannot expect to magically have plump, happy skin without addressing what we eat. Fat is essential for producing hormones, absorbing fat-soluble vitamins, hydrating skin from the inside out, and effectively balancing blood sugar. When our blood sugar is under control, by adding healthy fats, we can help prevent hormonal breakouts caused by increased androgen levels and provide our body with the cholesterol and fatty acid precursors to balance hormones naturally.

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To help your body get what it needs, try incorporating these healthy fats into your daily routine:

1. Avocado

Avocados contain monounsaturated fat that helps hydrate and shield the skin. Besides acting as a natural moisturizer, avocados are associated with anti-aging due to xanthophyll, an antioxidant and carotenoid with DNA damage protection. Avocados are also a primary source of vitamin E, which stimulates collagen production and benefits skin elasticity. When consumed, the healthy fat helps stabilize blood sugar—allowing your body to release fat, protect lean muscle, and increase energy. One of my favorites, avocado is a great add to any meal and even the perfect blood sugar stabilizing snack as a dip with vegetables. Topically, avocado oil can be used as a natural treatment for a multiplicity of skin conditions such as eczema and psoriasis. This oil absorbs easily and can replace coconut oil as a lotion.

2. Egg yolk

One egg yolk contains 13 essential nutrients, which makes it a superfood for your skin—on the inside and out! The yolk is rich in B vitamins, vitamins A and E, and selenium—all of which are important for vital cell function. Not only are egg yolks a fabulous source of protein, they are also a natural source of biotin. Also known as the beauty vitamin, biotin promotes healthier skin, hair, and nails. Looking for a quick face mask? Simply fork-whisk an egg white until foamy, apply it to your freshly cleansed skin, and leave it to work for 15 minutes. When you feel your skin tightening up, gently remove the egg white with a cloth soaked in warm water to reveal bright skin.

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3. Turmeric

Turmeric is an excellent antiseptic and skin-lightening agent that helps minimize scars and other marks. Plus, turmeric can alleviate allergic, inflammatory, and infectious skin disorders that make your skin look dull and lifeless. Add some turmeric to lemon water, add it to a protein rub, or blend it up in a smoothie.

4. Coconut oil

Slather it on the skin or suck down a spoonful and glow! It’s antibacterial and antifungal, which is beneficial for maintaining clear skin. I even make a sugar-free chocolate out of it! When ingested, it bypasses the liver and is used for energy instead of being converted into triglycerides. The lauric acid (potent antifungal) contained in coconut oil also helps to balance gut bacteria by killing off excess yeast and candida, which can contribute to breakouts. This luscious oil easily removes makeup, takes the place of body lotion, and can be mixed with equal parts cocoa butter for a quick DIY lip gloss.

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5. Ghee or (unsalted) grass-fed butter

Full of omega-3 fatty acids and medium-chain triglycerides, ghee, or grass-fed butter, is processed by the liver and used for energy that can keep you satiated through the next meal. This healthy fat is also high in vitamin A, a natural skin clarifier, and D, a first line of defense against the sun’s harmful UV rays. Incorporate ghee or grass-fed butter into your daily routine by adding a tablespoon to your morning coffee (plus a tablespoon of MCT oil) to stabilize blood sugar and burn fat as energy through lunch. Not a Bulletproof coffee fan? Cook your eggs in this fat and serve with a side of avocado.

6. Omega-3

Recent studies suggest omega-3 deficiency contributes to chronic acne, and adequate levels of this anti-inflammatory fatty acid will not only keep your skin clear but also increase cell hydration from the inside out. Wild salmon is one of the best food sources for omega-3 fatty acids and protein. This fish is also known for its vitamin D and selenium, a mineral that protects the skin from the sun's harmful UV rays. Sardines, oysters, and mackerel are also excellent sources of omega-3 fatty acids. Not into fish? One 200-calorie serving of walnuts has 2,776 mg of omega-3 essential fatty acids and is a great source of protein and copper, a mineral that boosts collagen production.

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7. Lemon

Rich in vitamin C, this citrus fruit will help your body purge excess water weight and balance the sodium and potassium levels in your cells. Add a slice of lemon to a mug of warm water in the morning to encourage digestion or squeeze onto your salad when dining out. Rub a little fresh lemon juice on your face, leave on for 5 to 10 minutes, and rinse clean. This natural peel increases the cell-renewal process and has bleaching properties to lighten skin naturally.

8. Cucumber

Like the lemon, cucumbers contain hydrating, nourishing, and astringent properties that are very good for skin both from the inside and topically. The enzymes digest damaged skin cells, removing dead skin cells safely and adding a fresh glow. Blend up a cucumber in your green smoothie or blend it with a little water or aloe (it didn’t make the list but this is way up there!) and use the fresh cool mask as a pick-me-up.

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Kelly LeVeque
Kelly LeVeque

Kelly LeVeque is a holistic nutritionist, wellness expert, and celebrity health coach based in Los Angeles, California. She received her bachelor’s degree from the University of Southern California and completed her postgraduate clinical nutrition education through UCLA and UC Berkeley. Be Well By Kelly grew out of LeVeque's lifelong passion for health, the science of nutrition and overall wellness. Guided by a practical and always optimistic approach, she helps clients improve their health, achieve their goals and develop sustainable habits to live a healthy and balanced life. She parlayed her passion for health, wellness, and nutrition into her first book, Body Love (Harper Collins) published June 2017.

LeVeque is passionate about the science of human nutrition. Driven by the desire to help her clients, and her own intellectual curiosity, she studies the latest research, evaluates competing theories and reads everything. Most importantly, she uses that knowledge to make individualized recommendations for her clients. She also loves to cook. LeVeque believes in real food, real ingredients and a clean diet. The Be Well kitchen is constantly buzzing, and loves creating tasty, clean, nutrient-dense recipes and dishes.

Before starting her consulting business, LeVeque worked in the medical field for Fortune 500 companies like J&J, Stryker, and Hologic, eventually moving into personalized medicine, offering tumor gene mapping and molecular subtyping to oncologists. She is a regular contributor for numerous health, wellness and lifestyle publications. LeVeque rounded out her education with a number of other certifications including being certified as a Health Coach through The Institute for Integrative Nutrition, her RYT-200 training though the American Yoga School, and NSCA-Certified Personal Trainer® (NSCA-CPT)® certification through the National Strength and Conditioning Association.

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