When it comes to skincare, what you put on your skin is important—but what you put in your body can make a huge difference too. Nutritionists have long emphasized the role of diet in supporting a glowing, vibrant complexion. While many of us already know to drink plenty of water and eat our greens, there are a few lesser-known foods that can give your skin an extra boost.
Let’s take a look at ten surprising (and delicious) foods nutritionists love for radiant skin.
1. Papaya
This tropical fruit isn’t just a beach-day treat. Papaya is packed with enzymes like papain that help with digestion, which in turn can support clearer skin. It’s also full of vitamin C and beta-carotene, two powerful antioxidants.
Speaking of clearing up skin, if you’re working on improving your routine, don’t miss our guide on 5 Physical Exfoliants That Won’t Harm Your Skin.
2. Pumpkin Seeds
Small but mighty, pumpkin seeds are rich in zinc—a mineral known for supporting skin healing and reducing the appearance of blemishes. Sprinkle them on salads or add them to your morning smoothie for a skin-friendly crunch.
3. Fatty Fish
Salmon, mackerel, and sardines are full of omega-3 fatty acids. These healthy fats help maintain the skin’s lipid barrier, which keeps it looking plump and smooth. Omega-3s also help calm redness and dryness.
If dry skin is something you struggle with, check out How to Deal with Dry and Itchy Winter Skin for more tips.
4. Sunflower Seeds
These are an easy snack that happens to be loaded with vitamin E, an antioxidant that helps protect the skin from environmental damage. Vitamin E also supports overall skin appearance and elasticity.
Curious why this vitamin gets so much love in the beauty world? Here’s Why Everybody Should Be Using Vitamin E.
5. Sweet Potatoes
The natural orange hue of sweet potatoes comes from beta-carotene. This antioxidant converts into vitamin A in the body and plays a role in skin cell regeneration.
6. Red Bell Peppers
These vibrant veggies are high in vitamin C, which helps with collagen production. Collagen is the protein responsible for skin’s firmness and elasticity. Add red bell peppers to your meals for a skin-loving boost.
7. Chia Seeds
Chia seeds are a great source of omega-3s, fiber, and protein. They can support hydration and help reduce the appearance of inflammation in the skin. Try soaking them overnight in almond milk for a quick chia pudding.
8. Tomatoes
Tomatoes are rich in lycopene, an antioxidant that may help protect the skin from UV damage. They’re even more effective when cooked, so a fresh tomato sauce or soup can be a delicious way to care for your skin.
If you’re looking for more ways to reduce skin damage, especially from the environment, take a peek at 7 Ways to Protect Your Skin from Environmental Damage.
9. Bone Broth
This one might surprise you, but bone broth is rich in collagen, gelatin, and amino acids—all of which are great for skin resilience. Many nutritionists recommend sipping bone broth regularly for its full-body benefits.
10. Dark Chocolate
Yes, you read that right. High-quality dark chocolate (look for 70% cocoa or more) contains flavonoids that can improve blood flow to the skin. Just keep it in moderation—a square or two a day is all you need.
Pairing good nutrition with a thoughtful skincare routine can make a big difference. If you’re not sure where to start, check out our tips in The Ultimate Skincare Routine for Glowing Skin.
Want to go even deeper? You might also enjoy Skin Health Matters: How to Achieve a Radiant Complexion.
Remember, glowing skin starts from within—but it doesn’t hurt to have a great serum on hand, too!
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