6 Fall superfoods to eat for healthy, glowing skin
09/29/2021 / By Rose Lidell / Comments
6 Fall superfoods to eat for healthy, glowing skin

Worried about having dry skin once fall rolls around? Stay hydrated and eat these six superfoods to keep your skin healthy and glowing.

How does your diet affect your skin health?

As the leaves change color and the temperature drops, humidity in the air also decreases. This can make your skin feel and look drier.

You can improve your skin health and overall well-being throughout the fall by drinking enough water and eating the six superfoods discussed below. These nutritious foods can help your skin stay healthy from the inside out.


Hydrating superfoods and water

Incorporate natural foods that are full of water and vitamins into your diet for healthier skin. Colorful vegetables like beets, carrots, cucumbers, red peppers and tomatoes are full of hydrating water and dietary fiber.

Tomatoes contain lycopene, a compound that helps boost your skin’s natural protection against UV damage. Studies have found that UV damage “is a major contributor to premature aging and skin cancer.”

Boost your lycopene intake by adding tomato paste to soups instead of stock or eating roasted tomatoes as a side dish. Pair these tomato dishes with olive oil, which is good for your heart and can help your body absorb lycopene.

Drinking water is also a great way to stay hydrated. Here are some ways you can help yourself drink more water:

  • Set reminders on your phone or leave notes on your work desk.
  • Always bring a reusable water bottle so you can stay hydrated while at work or while running errands.
  • Drink a glass of water before every meal.
  • Flavor water with natural ingredients like cucumber and lime, lemon or strawberry and kiwi.

Did you know that your skin is your biggest organ? Your skin also reflects “what’s going on inside your body,” which means it’s important to keep it hydrated, especially during fall and winter.

Your skin is 30 percent water. According to a study, staying hydrated will help improve skin thickness and density. Try to drink at least eight to 10 cups of water per day.

Superfoods full of vitamin C

You may have already heard that vitamin C helps boost your immunity. But that’s not the only thing it’s good for. In fact, vitamin C is also crucial for maintaining healthy skin.

Vitamin C can boost your collagen levels, so eating foods that are rich in this essential nutrient can help repair damaged skin. Collagen promotes the elasticity of your skin and plays a huge role in healing.

Foods rich in vitamin C include:

  • Bell peppers
  • Broccoli
  • Citrus fruits
  • Kale
  • Kiwi
  • Strawberries

Kiwis are a great source of vitamin C. They contain more vitamin C than oranges. In fact, eating one kiwi fruit is enough to help you meet your daily recommended vitamin C intake.

Kiwi is also rich in vitamin E and antioxidants that can help protect your skin cells from damage.

Superfoods with omega-3 fatty acids

Superfoods like chia seeds, flaxseeds, nuts, salmon and sardines are rich in omega-3 fatty acids that help promote stronger skin. Incorporate these superfoods into your regular diet by topping salads with one tablespoon of chia seeds or flaxseeds, 1/4-cup of raw nuts or four ounces of sardines.

Omega-3s from fatty fish can help moisturize your skin by eliminating waste and locking in moisture. Dry skin is one symptom of omega-3 deficiency. According to research, omega-3s do more than just keep your skin looking and feeling great. Many reports suggest that omega-3s offer protective benefits against certain skin cancers as well.

You can boost your intake of fatty fish and keep your skin soft and smooth by adding one or two servings of Atlantic salmon, Arctic char or trout to your weekly diet. Other vegetarian sources of omega-3s include walnuts and hemp oil.

Superfoods rich in “good” fats and phytonutrients

“Good” or healthy fats and phytonutrients can also help keep your skin supple. Consuming the following superfoods will allow you to get more healthy fats and nutrients into your body:

  • Avocados
  • Cantaloupe
  • Nut butter (without added sugar)
  • Pistachios
  • Pumpkin
  • Sweet potatoes
  • Swiss chard

Avocados are rich in healthy fats. One study found that these fats can help your body better absorb fat-soluble vitamins and phytochemicals. Additionally, avocados are full of vitamin E, which also helps promote skin health. Vitamin E protects your skin from free radical damage and helps slow down aging. Vitamin also helps widen your blood vessels to bring more oxygen and nutrients to your skin.

Pair vitamin E-rich foods with superfoods that contain selenium because both nutrients work together to protect against free radical damage. Other foods that contain high amounts of vitamin E include almonds, spinach, sunflower seeds and wheat germ.

Boost your intake of superfoods like pistachios or walnuts by sprinkling a handful over a salad or adding them to green smoothies.

Superfoods rich in antioxidants

Herbs, spices and teas contain trace amounts of beneficial antioxidants. Turmeric, a spice that contains the active ingredient curcumin, helps reduce inflammation that can cause havoc on the body. The spice is great for curries, veggie and meat dishes, and smoothies.

In one study, researchers discovered that curcumin can help lower your risk of developing many health issues like cancer, heart disease and inflammatory bowel disease. They also suggest that curcumin can be used to treat inflammatory skin diseases and promote faster wound healing.

Meanwhile, findings from a separate study show that pairing turmeric with black pepper helps your body absorb its antioxidant content. Green and black teas are also an excellent source of antioxidants that can help keep your skin clear and healthy.

Olive oil and coconut oil

Coconut oil is suitable for dishes that are cooked in high heat and for baking, while olive oil is perfect for some light sauteing and for dressing salads, vegetables and proteins.

You can also use coconut oil or olive oil as a topical moisturizer. Use them to moisturize your cuticles, soften your face and get rid of callouses.

Using olive oil on your hair will help give it a lustrous shine. Olive oil also helps make your skin glow.

Keep your skin healthy and smooth by drinking enough water daily and consuming superfoods like avocadoes, tomatoes and leafy greens.





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