The 13 Best Foods For Glowing Skin By

Your skin is your largest organ and makes up around one-seventh of your total body weight. The major function of your skin is to act as a barrier, protecting the rest of your body from the sun’s rays, hot and cold temperatures, germs, pathogens, and toxic substances.1

Though most people focus on taking care of their skin from the outside by applying moisturizer, sunscreen, and other skincare products, following a nutritious, well-rounded diet is one of the most important factors in maintaining healthy, youthful-looking skin.

Certain nutrients, such as selenium, zinc, omega-3 fats, and vitamins A, C, and E, help protect the skin from dehydration, loss of elasticity, and oxidative and sun-induced damage.

Regularly consuming foods rich in nutrients known to support and protect the skin may help slow signs of aging, reduce the risk of skin-related conditions, and improve skin moisture and elasticity.2

Here are 13 of the best foods for skin health.

1. Strawberries

Getty Images / Aleksandr Kuzmin

Strawberries are rich in skin health-promoting substances, such as vitamin C, anthocyanins, phenolic acids, and flavonoids.3

Vitamin C is especially important for skin health, as it protects skin cells from oxidative damage and is essential for the production of collagen, the main protein in the body that accounts for 75% of your skin’s dry weight.4

Your skin accumulates vitamin C, containing up to 64 milligrams (mg) of vitamin C per 100 grams of the epidermal or outer skin layer.5

Strawberries are an excellent source of vitamin C, with a cup of sliced strawberries providing 97.6 mg or 108% of the Daily Value (DV).6

2. Kimchi

Getty Images / Nungning20

Keeping your gut healthy is essential for your skin. Dysbiosis, the medical term for an imbalanced gut, is linked to a number of skin conditions, such as acne and psoriasis, and studies suggest that the health of the skin and the gut are closely linked.7

Eating foods rich in beneficial bacteria, known as probiotics, and fiber, which helps fuel friendly microorganisms, is one of the best ways to support gut and skin health.

Kimchi is a type of fermented dish that’s made with Chinese cabbage as well as other ingredients such as onions, radishes, carrots, and cucumbers. Kimchi is rich in probiotics and nutrients required for optimal skin health, including provitamin A and vitamin C.6

U.S. Department of Agriculture. FoodData Central. Beef liver, braised.