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The 20 Best Foods for Bright, Healthy Skin

Here's what to eat for healthy, glowing skin!

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avocado on a dark wood background. tinting. selective focus; Shutterstock ID 263066309; Job (TFH, TOH, RD, BNB, CWM, CM): Taste of HomeNataliya Arzamasova/Shutterstock


Avocados are packed with healthy fats to keep your skin smooth and clear. Having a diet rich in healthy fats keeps your skin moisturized and more flexible, too. You’ll be less prone to wrinkles because your skin will spring back instead of sag! Just another reason to make a batch of guacamole.

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Buttery grilled shrimpTaste of Home


Time to whip up an easy shrimp recipe this week—and your skin will thank you. Shrimp contains the compound selenium, which protects your body against free radicals. Free radicals can cause signs of aging like dark spots and wrinkles, as well as chronic diseases.

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Berries on Wooden Background.iravgustin/Shutterstock


Fruits and vegetables with deep colors like blueberries, blackberries and raspberries are packed with ultra healthy antioxidants. They’ll protect your skin from the sun and keep it glowing all year long! Combine all the flavors of summer with this berry nectarine salad.

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Salmon with Tomato-Goat Cheese CouscousTaste of Home

Fatty Fish

Fish like mackerel or salmon are rich in omega-3 fatty acids, perking up dull skin and keeping it moisturized. These omega-3 fats can also make your skin thicker and more supple. This means you’ll be better able to fight off skin damage next time you spend a day at the beach. Here are 7 clear signs that you’re not eating enough healthy fats.

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Raw sweet potatoes on wooden backgroundmama_mia/Shutterstock

Sweet Potatoes

Like carrots, sweet potatoes are rich in beta-carotene, giving them their orange color and serious nutritional punch. When we eat beta-carotene, our bodies convert it to vitamin A and use it to protect our skin cells from sunburn and wrinkles. Sounds like a good reason to roast some sweet potato fries for lunch!

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yellow Sweet bell pepper on wood backgroundtumstory/Shutterstock

Yellow Bell Peppers

Just one cup of sliced yellow peppers can provide your body with nearly an entire day’s supply of vitamin A, protecting your skin from harmful UV rays. Bell peppers are also rich in vitamin C. This helps keep your skin smooth, moisturized and wrinkle-free as you age. Dip some fresh slices of yellow bell pepper in homemade hummus for a healthy snack.

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Fresh and sweet carrot on a grey wooden table5 second Studio/Shutterstock


The beta-carotene in carrots won’t just make your eyes happy; it will help your skin too! Orange vegetables like carrots provide your skin with vitamin A and vitamin C to help prevent wrinkles and dark spots. These vitamins also prevent flaking and dryness, keeping your skin hydrated and bright.

Enjoy raw carrots as a snack or roast them with marmalade for a sweet side.

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Bitter almondsJanthiwa Sutthiboriban/Shutterstock


Almonds are high in protein and vitamin E, keeping your skin thick and protected from the sun. The vitamin E in nuts is an antioxidant that helps reduce skin inflammation and redness. Almonds make a perfect quick snack on the run and are even better when roasted with sweet honey.

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Walnuts kernels on dark desk with color background, Whole walnut in wood vintage bowlKrasula/Shutterstock


Walnuts provide your skin with essential fatty acids, vitamins and protein; all of which keep your skin soft and glowing. Walnuts are also a great source of zinc, which has been proven to help with reducing inflammation and help wound healing. See why walnuts are good for your brain, too.

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Cherry Tomato SaladTaste of Home


Fresh summer tomatoes aren’t just the perfect appetizer, they’re also must-haves for happy, healthy skin. Tomatoes are rich in vitamin C and lycopene, which means eating a diet rich in tomatoes can help prevent sun damage and wrinkles. Bring a fresh tomato dish to your next picnic.

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top view of eggs in bowlJiri Hera/Shutterstock


The protein in eggs won’t just keep you full all morning long; it will also help your skin stay flexible. The amino acids in eggs help build collagen, which we all start to lose as we age. Having more collagen in your skin keeps it springy and bright. Enjoy some fluffy scrambled eggs while building stronger skin each morning.

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dark chocolate over wooden backgroundiravgustin/Shutterstock

Dark Chocolate

Missing that youthful glow from your twenties? Dark chocolate could be the answer. The antioxidants in cocoa can give you thicker, smoother skin and even protect you from sunburn. They can also make wrinkles less noticeable.

P.S. Healthier skin is just one of the health benefits you gain from everyone’s favorite treat.

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Baked Parmesan BroccoliTaste of Home


Loaded with vitamin A, vitamin C and zinc, eating broccoli every night can keep you looking younger and brighter. Broccoli contains the antioxidant sulforaphane which protects your skin against free radical damage. This compound prevents sun damage like burns and wrinkles from UV rays. Toss some of these little trees with cheese for the perfect healthy side dish.

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Fresh green tea with tea leaves in the watergrafvision/Shutterstock

Green Tea

Green tea contains antioxidants called catechins that help just about every part of your body. These catechins have been proven to reduce skin redness and keep your skin looking and feeling more hydrated. Grab a cup at your local coffee shop or brew your own at home.

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Juicy pomegranates on woodwebwaffe/Shutterstock


Pomegranates are full of antioxidants like polyphenols to support a healthy body. These polyphenols promote blood flow to your skin, giving you that healthy glow we’re all after. They also protect against sun damage and free radicals. Toss some pomegranate seeds on your next meal for gorgeous color and skin benefits.

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Wine glass and BottleAlekseyMorozov/Shutterstock

Red Wine

A glass of red wine after a long day won’t just help you relax; you’ll look better too. Red wine contains resveratrol, a compound found on the skin of red grapes. This compound can protect your skin from free radical damage, keeping it clear and bright. Here’s a simple trick to make virtually any wine taste better.

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Slices of fresh watermelon on bamboo board, from above. Top view. Copy space.; Shutterstock ID 1129654364; Job (TFH, TOH, RD, BNB, CWM, CM): Taste of HomeLiudmyla Chuhunova/Shutterstock


Drinking plenty of water is crucial for healthy, glowing skin, so eating water-rich fruits like watermelon is a delicious way to take care of your skin. It is hydrating and can help flush out inflammation in the body. This helps take care of redness and puffiness in your face

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Olive oil in vintage bottles and small bowlElena Veselova/Shutterstock

Olive Oil

Extra virgin olive oil is super hydrating for your skin (check out this olive oil face mask!) while providing a rich supply of healthy fats. Eating a diet rich in olive oil keeps your skin moisturized and soft. The antioxidants will help your skin repair any sun damage from over the years. Look for cold-pressed oils, as these are less processed than other types.

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Fresh green kale leaves on wooden tableElena Shashkina/Shutterstock


Kale is a superfood for good reason. It’s packed with nutrients like vitamin A that protect your skin from the sun. Vitamin A is an antioxidant that promotes skin cell turnover, helping your skin look brighter and younger. Kale can be quickly steamed or incorporated into a good-for-you recipe.

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Coffee cupkazoka/Shutterstock


As if you needed another reason to enjoy that magical morning drink! Coffee could protect you from serious diseases. Women who drink coffee every day have a lower skin cancer risk than those who don’t. Just make sure to keep it to a cup or two per day. Too much can be dehydrating.

Carrie Madormo, RN
Now a freelance health and food writer, Carrie worked as a nurse for over a decade. When she isn't hunched over her laptop with a baby in hand, you will find her cooking her grandmother’s recipes, lacing up her running shoes or sipping coffee in the bathroom to hide from her three young children.