Glowing skin means different things to people. Many people use the term to refer to skin that looks healthy and “awake” rather than dry, dull, or unevenly textured. For some, healthy skin results in a natural sheen, or “glow.”

Healthy skin is something that most people can work towards. Typically, healthy skin will appear:

Smooth, with few breaks or blemishes

Adequately hydrated, being neither too dry nor too oily

Fairly even in color, rather than red or inflamed 

It is important to note that healthy skin does not mean perfect skin. Perfect skin is not attainable. Skin can be healthy and glowing, while also having normal characteristics, such as:

  • Visible pores
  • Fine lines and wrinkles
  • Birth marks
  • Occasional blemishes

Lifestyle changes for glowing skin

Making some simple lifestyle changes can have an impact on skin health and appearance. They include:

1. Stopping smoking

Smoking can contribute to several skin problems, including: premature aging, including the appearance of wrinkles

  • Slow wound healing
  • Skin infections
  • Some skin disorders, including psoriasis
  • Smoking also increases the risk of squamous cell skin cancer, particularly on the lips.

2. Relieving stress

Stress can impact the skin in a number of ways. Scientists believe that it can raise inflammation levels, decrease blood flow to the skin, and delay skin healing.

Reducing stress and making time to relax is generally beneficial for the body and mind. People can do this by:

  • Reducing any stressful activities they do not need to do, such as by delegating them
  • Making time for activities they enjoy or find stress-relieving
  • Winding down before sleep every night
  • Practicing yoga, breathing exercises, or mindfulness

3. Getting enough sleep

Sleep can help support mental health and allow the body to heal from damage, which can benefit the skin.

A small study was conducted lack of sleep is also associated with skin aging, reduced barrier function, and dissatisfaction with the skin’s appearance among 60 white women. However, because the study did not include people of other genders, ethnicities, or races, this may not reflect a broad range of opinions.

Aim for 7–9 hours of sleep every night.

4. Drinking water and reducing alcohol consumption

The body requires adequate water intake to stay healthy. While there is limited evidence that drinking more water directly improves the skin’s appearance. In contrast, alcohol can trigger or worsen:

  • facial redness
  • flushing
  • rosacea
  • psoriasis
  • dermatitis
  • skin infections

Naturally, glowing skin is typically skin that is healthy and hydrated. People can work towards this by gradually implementing a skin care routine, as well as by making changes to their diet or lifestyle where necessary.

Smoking, alcohol, and UV light can all damage skin health, so avoid these where possible.

Diet is important to your health. An unhealthy diet can disrupt metabolism, lead to weight gain, and damage to organs such as the heart and liver. But what you eat affects another organ – the skin. As scientists learn more about nutrition and the body, it becomes increasingly clear that your diet can have a huge impact on your skin health and aging.

Here are some antioxidant foods that can really help the skin perish 

1. Fatty fish 

Fatty fish

Such as salmon, mackerel, and herring are beneficial for skin health. They are rich in omega-3 fatty acids, which are important for maintaining healthy skin .

Omega-3 fatty acids are essential for maintaining skin thickness, elasticity and hydration. In fact, a lack of omega-3 fatty acids can lead to dry skin. 

The omega-3 fats found in fish reduce inflammation, which can lead to redness and acne. They can also make your skin less sensitive to harmful sun rays.

Several studies have shown that fish oil supplements can help fight inflammation and autoimmune skin conditions like psoriasis and lupus. 

Oily fish is also a great source of vitamin E, one of the most important antioxidants for your skin. Getting enough vitamin E is important to protect your skin from free radical damage and inflammation.

Lastly, fish provides zinc — a mineral vital for regulating the following:

  • Inflammation
  • Overall skin health
  • The production of new skin cells
  • Zinc deficiency can lead to skin inflammation, lesions, and delayed wound healing

2. Avocados 

Avocado

Are rich in healthy fats. These fats are beneficial for many bodily functions, including skin health.

Getting enough of these fats is important to keep your skin firm and hydrated. A study in over 700 women found that eating more fat, especially the healthy fats found in avocados, makes your skin softer and more elastic. 

Preliminary evidence suggests that avocados contain compounds that may help protect your skin from harsh sunlight. 

UV rays can damage the skin and can lead to wrinkles and other signs of aging.

3. Walnuts

Walnuts

Walnuts have many characteristics that make them an excellent food for healthy skin.

They’re a good source of essential fatty acids, which are fats that your body cannot make itself.

Walnuts contain other nutrients that your skin needs to function properly and stay healthy.

Zinc is essential for your skin to function properly as a barrier. It’s also necessary for wound healing and combating both bacteria and inflammation.

4. Sweet potatoes

Beta carotene is a nutrient found in plants. Carotenoids such as beta carotene act as natural sunscreens and help maintain healthy skin. When ingested, these antioxidants penetrate the skin, protecting skin cells from sun exposure. It can help prevent sunburn, cell death and dry, wrinkled skin. Interestingly, high levels of beta-carotene impart a warm orange color to the skin, making it look healthier overall.

5. Red or yellow bell peppers

red peppers

They’re also one of the best sources of vitamin C. This vitamin is necessary for creating the protein collagen, which keeps skin firm and strong

A large observational study involving women linked eating plenty of vitamin C to a reduced risk of wrinkled and dry skin with age

6. Broccoli

Broccoli is full of many vitamins and minerals it contains lutein, a carotenoid that works like beta carotene. 

Lutein helps protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled 

Broccoli florets also pack a special compound called sulforaphane. Sulforaphane is likewise a powerful protective agent against sun damage. It works in two ways: neutralizing harmful free radicals and switching on other protective systems in your body. 

Evidence suggests sulforaphane may also help maintain collagen levels in your skin.

7. Red grapes

red grapes

Red grapes are famous for containing resveratrol, a compound that comes from the skin of red grapes.

Resveratrol is credited with a wide range of health benefits, among them is reducing the effects of aging.

Test-tube studies suggest it may also help slow the production of harmful free radicals, which damage skin cells and cause signs of aging

Since red wine is an alcoholic beverage, there are negative effects to drinking it in excess.

It’s not recommended to start drinking red wine just because of its potential health benefits. Instead, you should increase your intake of red grapes and berries.

8. Green tea

green tea

Green tea may help protect your skin from damage and aging.

The powerful compounds found in green tea are called catechins and work to improve the health of your skin in several ways.

Like several other antioxidant-containing foods, green tea can help protect your skin against sun damage. Green tea also improves the moisture, roughness, thickness, and elasticity of their skin.

While green tea is a great choice for healthy skin, you may want to avoid drinking your tea with milk, as there’s evidence that milk could reduce the effect of green tea’s antioxidants

9. Dark chocolate

dark chocolate

If you need one more reason to eat chocolate, here it is: The effects of cocoa on your skin are pretty phenomenal.

Cocoa contains antioxidants that may protect your skin against sunburn. These antioxidants may also improve wrinkles, skin thickness, hydration, blood flow, and skin texture.

10. Soy

In postmenopausal women, soy may also improve skin dryness and increase collagen, which helps keep your skin smooth and strong.

Soy contains isoflavones, which have been shown to improve wrinkles, collagen, skin elasticity, and skin dryness, as well as protect your skin from UV damage

11. Tomatoes

tomato

Tomatoes are a great source of vitamin C and contain all of the major carotenoids, including lycopene.

Beta carotene, lutein, and lycopene have been shown to protect your skin against damage from the sun. They may also help prevent wrinkling.

Bottom line

What you eat can significantly affect your skin health.

Make sure you’re getting enough essential nutrients to protect your skin. The foods on this list are great options to keep your skin healthy, strong, and attractive.