You can have the best skincare routine and use all the right products for your skin type, but nothing can give you a healthy glow like taking care of yourself from within. Getting enough sleep and regular exercise can do wonders for your skin, not to mention your overall health. Your diet also plays a big role in keeping your skin looking clear and youthful.


Eating fatty fish at meal time can help your skin moisturized, thanks to omega-3 fatty acids, but there are plenty of other foods you can eat to help you get that glow. Turn snack time into an essential part of your beauty routine by going for snacks with vitamins and snacks with antioxidants. Try these snacks for healthy skin:

 

Avocados.


This millennial favorite has lots of moisture-boosting good fats and Vitamin E that helps fight off oxidative damage, which can age your skin. A study published in Archives of Dermatological Medicine suggests that it can even help protect skin from sun damage.

Eat it as is, mix it into your salad, make a green smoothie, or enjoy it on toast. You can even turn it into a face mask!

 

Citrus fruit.

There’s a reason Vitamin C is a popular ingredient in skincare products: Studies have shown that Vitamin C can help keep the wrinkles and dryness away. Get your fill from citrus fruits like oranges and lemons. (Berries are another Vitamin C-rich fruit option.)

 

Mangoes.


This Philippine favorite has plenty of skin-saving nutrients: Vitamin A, which protects cells; Vitamin C, which slows down skin aging; and Vitamin B6 and beta-carotene, which help in the growth and repair of skin cells. You can snack on this delicious fruit on its own or mix it into a salad or smoothie. Just don’t overdo it—it contains more sugar than other fruits, so try to limit it to less than two cups a day.

 

Watermelon.


This fruit gives you the sweetness without too much of the sugar. Plus, it packs a whole lot of water (which, quite interestingly, can reduce water retention and puffiness) and Vitamin C.

 

Tomatoes.


These juicy red orbs contain Vitamin C, too, but they also have another antioxidant: lycopene. Simmer some tomatoes and turn it into a homemade dip or salsa to get the benefits of the UV-fighting antioxidant.

 

Nuts and seeds.


These crunchy snacks contain plenty of free radical-fighting Vitamin E, which helps protect cells and keeps moisture locked in. Almonds and sunflower seeds are a great snacking option, as are walnuts, which have the added benefit of containing omega-3s. (Bonus: Aside from helping stimulate collagen production to keep skin looking smooth and supple, these fatty acids also lower your risk for heart disease. Win-win!)

You can eat them plain or add them to salads, Greek yogurt, or muesli.

 

Bell peppers.


Bell peppers are another Vitamin C-rich food which can amp up collagen production. Slice up some red bell peppers and dip them in hummus for an afternoon snack.

 

Cottage cheese.


Low-fat dairy products contain Vitamin D, Vitamin A, and calcium, which are great for skin (and the rest of your body). Those with probiotics are especially good for you as they keep the bacteria in your gut balanced, improving digestion and ultimately giving you a clearer complexion.

 

Dark chocolate.


We’ve saved the best for last! Studies suggest that the flavanols in dark chocolate can hydrate your skin and minimize the appearance of wrinkles. A study in the Journal of Nutrition even suggests that these antioxidants from cocoa can protect you from damage from ultraviolet (UV) rays.

But as snacks with antioxidants go, dark chocolate is the most indulgent. So, make sure you snack on the dark variety with at least 70% cocoa as milk chocolate contains too much sugar. Also keep in mind that this is not an excuse to binge on chocolate—two squares after a balanced meal should be enough.

Don’t forget to stay hydrated! Drinking lots of water can help keep your skin from getting parched. Aim for about two liters a day, more if you’re exercising. Throw in some citrus slices while you’re at it so you can reap even more skin benefits.


 

Sources:

https://www.healthline.com/

https://www.ncbi.nlm.nih.gov/

https://www.womansday.com/

https://www.eatthis.com/

https://www.goodhousekeeping.com/

https://www.ncbi.nlm.nih.gov/