Healthy, glowing skin is something that everyone wants, but it can be hard to achieve. While there are many skincare products on the market that promise to give you the perfect complexion, the foods you eat can also play a big role in your skin’s appearance. In this article, we’ll explore some of the best foods to eat for healthy, glowing skin this spring. If you’re read the book “Naked Skin Nutrition: Science with Asian Wisdom to Better Beauty” by Kumuya founders - Gary Chin and Terry Tong, you may find some of these beauty foods familiar.

1. Berries: The Antioxidant Powerhouse

Berries are packed with antioxidants, which can help protect your skin from damage caused by free radicals. They’re also a good source of vitamin C, which is essential for collagen production. Collagen is a protein that gives your skin its elasticity and helps keep it looking youthful. According to a study published in the National Center for Biotechnology Information, U.S. National Library of Medicine, “antioxidant and antiproliferative activities of common edible fruits” were tested and it was found that berries had the highest antioxidant activity. The recommended daily proportion of berries is 1 cup.

2. Leafy Greens: The Skin Superfood

Leafy greens like spinach, kale, and arugula are rich in vitamins A and C, which can help promote healthy skin. They’re also a good source of iron, which is important for healthy blood flow to your skin. According to Oregon State University, “vitamin A and skin health” are closely related, and vitamin A can help regulate skin cell growth and repair. 2 cups of leafy greens is the recommended daily intake.

3. Avocado: The Skin Moisturizer

Avocado is a great source of healthy fats, which can help keep your skin moisturized and supple. It’s also rich in vitamin E, which can help protect your skin from damage caused by the sun’s UV rays. According to Oregon State University, “vitamin E and skin health” are closely related, and vitamin E can help protect your skin from oxidative damage. The recommended daily proportion of avocado is 1/4 to 1/2 of an avocado but you can always mix it up with other sources of foods with healthy fats.

4. Sweet Potatoes: The Wrinkle Fighter

Sweet potatoes are a good source of beta-carotene, which your body converts to vitamin A. Vitamin A is essential for healthy skin, and can help reduce the appearance of fine lines and wrinkles. According to Oregon State University, “beta-carotene and other carotenoids” are important for skin health, and can help protect your skin from damage caused by UV radiation. The recommended daily proportion of sweet potatoes is 1/2 cup.

5. Nuts: The Skin Protector

Nuts like almonds, pili nuts, walnuts, and cashews are a good source of healthy fats, which can help keep your skin moisturized. They’re also rich in vitamin E, which can help protect your skin from damage caused by free radicals. One study published in the Journal of Nutritional Science and Vitaminology found that oral supplementation of vitamin E improved skin elasticity and reduced the formation of wrinkles in healthy adults.

In addition to its anti-aging properties, vitamin E has also been shown to have antioxidant and anti-inflammatory effects on the skin, which can help protect against damage from UV radiation and other environmental stressors. Incidentally, pili nuts contain the most vitamin E of any nut. Consider eating about 1/4 cup of nuts daily. Try Pili Pushers range of functional activated pili nuts.

6. Citrus Fruits: The Brightener

Citrus fruits like oranges, lemons, and grapefruits are a good source of vitamin C, which can help brighten your skin and give it a healthy glow. They’re also a good source of antioxidants, which can help protect your skin from damage caused by free radicals. According to a study published in the National Center for Biotechnology Information, U.S. National Library of Medicine, “antioxidant and antiproliferative activities of common edible fruits” were tested and it was found that citrus fruits had high antioxidant activity. The recommended daily proportion of citrus fruits is 1 medium fruit.

7. Tomatoes: The Sun Protector

Tomatoes are rich in lycopene, which is a powerful antioxidant that can help protect your skin from damage caused by the sun’s UV rays. They’re also a good source of vitamin C, which can help promote collagen production. According to a study published in the Journal of Investigative Dermatology, “lycopene-rich tomato nutrient complex protects the skin from ultraviolet-induced damage” and can help improve skin health. 1 medium sized tomato is recommended to consume daily.

8. Carrots: The Glow Getter

Carrots are a good source of beta-carotene, which your body converts to vitamin A. Vitamin A is essential for healthy skin, and can help give your skin a healthy glow. A study published in the European Journal of Dermatology found that daily consumption of carrot juice for 90 days led to significant improvements in skin hydration and elasticity, as well as a reduction in wrinkles and roughness.

Another study published in the American Journal of Clinical Nutrition found that a diet high in carotenoid-rich foods, including carrots, was associated with a reduced risk of developing wrinkles in middle-aged women. The recommended daily proportion of carrots is 1/2 cup.

Tips for Healthy, Glowing Skin

In addition to eating the right foods, there are other things you can also do to keep your skin looking healthy and radiant:

1. Stay hydrated: Drinking plenty of water can help keep your skin looking healthy and radiant. Aim for at least 8 glasses of water a day to keep your skin hydrated and moisturized.
2. Get enough sleep: Getting enough sleep is essential for healthy skin. When you’re sleep-deprived, your skin can look dull and tired. Aim for 7-8 hours of sleep a night to keep your skin looking its best.
3. Exercise regularly: Regular exercise can help improve blood flow to your skin, which can help keep it looking healthy and radiant. Aim for at least 30 minutes of exercise a day to keep your skin looking its best.
4. Protect your skin from the sun: Sun damage can cause wrinkles, age spots, and other skin problems. Make sure to wear sunscreen with an SPF of at least 30 every day, and wear protective clothing like hats and sunglasses when you’re outside.
5. Avoid smoking: Smoking can cause wrinkles and other skin problems. If you’re a smoker, quitting can help improve your skin’s appearance and overall health. Not to mention saving money that you can put towards beauty foods!

By incorporating these tips into your daily routine, you can help keep your skin looking healthy and radiant. Remember, healthy skin starts from the inside out, so make sure to eat a healthy diet and take care of yourself both inside and out. Spring away, beauties!