Without a doubt, beauty is an inside job. The condition of our skin often reflects what we eat and highlights the importance of self-care from the inside out.

Superfoods are nutrient powerhouses packed with vitamins, minerals, antioxidants, enzymes and healthy fats that can help our bodies fight inflammation. Ultimately, these superfoods will help us get clearer, healthier skin and a preserve a youthful appearance. 

Here are ten game-changing superfoods (that serve as both food and medicine) for clear, glowing skin that we can start adding into our diets. They are powerful and give us a huge nutritional bang for our buck!

1. Acai

The acai berry is a grapelike fruit that grows on tropical palm trees in South America. Traditionally, it has been used by native tribes to boost the immune system, increase energy, support a healthy heart, and even increase sex drive.

These berries are low in sugar, and are an excellent source of fiber, protein, iron, vitamin A, vitamin E, and calcium. They are rich in plant sterols and have levels of anthocyanins (a class of compounds with antioxidant effects) estimated to be up to thirty times higher than those of red wine!

Plus, acai berries have essential fatty acids (omega-3, omega-6, and omega-9) that help keep cells hydrated and nourished. Acai can help relieve the inflammatory effects of acne and promote more youthful looking skin.

2. Aloe Vera

You may have seen aloe vera as an ingredient in one of your skincare products, but did you know you can drink it too?

Consuming aloe vera heals the intestinal lining, boosts the beneficial gut bacteria, and helps the body absorb nutrients and deliver them to the skin. This superfood relieves irritation and inflammation when it’s a part of our diet and when it’s applied topically to the skin. Aloe vera is very powerful when taken internally, so it’s advised to drink it just once or twice a week.

Aloe vera juice can help the liver because it’s rich in phytonutrients and may help reduce the frequency of breakouts. The antioxidant compounds in aloe vera have also been shown to neutralize the effects of sun damage and help prevent fine lines and wrinkles.

Consuming high dosages of aloe vera juice can be dangerous, and so if you have any concerns, advise with your doctor first.

3. Avocados

A ‘super veg’ like avocado should be on any diet for skin problems. It’s got almost every letter of vitamin possible, from A to K, and it’s also stocked up with healthy doses of potassium, magnesium, and various healthy fatty acids.

The vitamins D, E, and A found in avocados can boost your skins natural protection to UV damage and increase production of collagen. They also have natural healing benefits, thanks to the various healthy fatty acids like linoleic acid that avocados offer.

4. Cacao

Who doesn’t love chocolate? It might be hard to believe, but chocolate can be good for you – if it’s the dark variety, and only if you eat it in moderation.

The raw cacao bean (the source of all chocolate) has abundant mineral and trace mineral compounds, which have a powerful anti-aging effect on the skin. The natural oils help rejuvenate the skin due to its anti-inflammatory effects. The polyphenols in cacao also help aid digestion and promote a healthy gut.

Don’t confuse cacao powder with cocoa powder. They are very similar but not the same. Cacao refers to cacao beans that have not been roasted, and what is called cocoa is made of beans that have been roasted. Cocoa is more processed, while  cacao is raw.

However, both “cacao” and “cocoa” can be used interchangeably on food labels. There are still evident skin-health benefits with consuming cocoa, with research showing that 3 months of regular cocoa digestion helped the skin become tougher and better hydrated than before.

5. Goji Berries

The humble goji berry is the most nutritionally rich berry that we’ve discovered! Goji berries have been popular in the world of medicinal plants, because they can strengthen the body while helping to counteract stress.

The goji berry contains all nine essential amino acids, at least twenty-one trace minerals, and is incredibly high in antioxidants, which fight free radicals and help your liver function its best.

Another unique benefit of this superfood lies in its the ability to help stimulate the production of human growth hormone (HGH), which is critical in collagen synthesis. But as we age, HGH begins to decline, which can cause us to experience collagen loss and thinning skin. So far, goji berries are the only known food to naturally boost the body’s production of human growth hormone.

6. Fatty Fish (Sustainably Raised or Wild-Caught)

Fish, generally, offer great health benefits because of their high omega-3 fatty acids, and salmon is one of the best sources of omega-3 your body can get.

Adding omega-3 to your diet can help boost your skin’s natural ability to moisturize, and thanks to a high dose of selenium, salmon can boost your immune system and reduce skin cell damage. Salmon’s not only great for improving your skin, but it’s also good for your heart, as it’s high in omega-3.

Tuna is a similar alternative to salmon. It’s rich in the omega-3 fatty acids that are helpful for creating the conditions for healthier skin.

Tuna is also a very good source of the protein compound named elastin, which helps our skin feel flexible and healthy. Combined with zinc and selenium, your skin can benefit from the natural immune-boosting properties that tuna provides.

7. Spirulina

Spirulina is a freshwater algae that has been around since the beginning of time, spanning back to ancient civilizations. Although they are tiny, they are a mighty nutrient powerhouse.

Spirulina is up to 70% protein, which is the highest concentration by percentage of any other food. It contains 18 amino acids, including all essential amino acids and 10 of the 12 non-essential amino acids. It’s easy for the body to digest and absorb, and has at least more than twice the protein that is found in red meat. Given all this, it aids in building your skin’s collagen and elastin levels as well as lean muscle mass.

Spirulina is also a great source of phytonutrients, copper, iron, manganese, potassium, and B vitamins, and iodine. It contains Gamma-linolenic acid (GLA), which supports hormone regulation and reduces inflammation.

It’s super high in antioxidants, especially phycocyanin – which is what gives the algae its blue color. Phycocyanin stimulates the production of healthy skin cells, which helps us maintain that beautiful glow.

8. Matcha

For centuries, the Japanese people have treasured matcha green tea for its beneficial anti-aging properties. Matcha comes from the camellia sinensis plant, known for its numerous wellness benefits

Matcha powder contains antioxidants, polyphenols, and a unique amino acid called L-theanine. It’s helpful in cleansing the body of toxins while also helping to generate healthier skin.

Matcha may contain anywhere from three to ten times the quantity of antioxidants contained in standard green tea. It’s great for fighting the causes of acne, and the catechin compound found in matcha, EGCG (epigallocatechin gallate), is believed to provide additional protection for the skin from sun damage due to UV exposure.

9. Turmeric

Not quite a food, but turmeric is a spice that’s great if it’s added to a diet for clearer skin. This spice from India is filled with curcumin, which research suggests has exceptional health benefits. It’s been known to help fight free radicals, improve digestion, and even serve as a natural anti-depressant.

If you suffer from skin conditions like eczema or acne, the super potent anti-inflammatory power of turmeric can help to revert and heal the damage.

The only downside to turmeric: curcumin (the main substance in turmeric) is not very easy to absorb in the bloodstream. However, when consumed with black pepper, it increases the bioavailability by nearly 2000%.

10. Raw Honey

Most of the honey you find in grocery stores is pasteurized. The high heat kills unwanted yeast and extends the shelf life, but many of the beneficial nutrients are also destroyed in the process. Hence, to reap the natural skin and health benefits of honey, you’ve got to stick with the raw and unprocessed.

The phytonutrients in raw honey are responsible for its antioxidant properties, as well as its antibacterial and antifungal power. It’s also a prebiotic by nourishing the good bacteria in your gut.

Raw honey applied topically can help speed up the skin’s healing process and provides antimicrobial benefits that can also help fight acne. Honey has long been a favorite ingredient in skincare products because it hydrates the skin, leaving it more radiant.

Give Superfoods a Try for Glowing Skin

From berries, vegetables, and spices to chocolate and raw honey, this list of ten potential foods should help you in your quest to find the most potent foods for your best skin. Clear and youthful skin ultimately comes from within.

But you can’t rely on adding just one of these to your diet to make your skin look more radiant. You’ll need to makeover your regular diet and reduce your intake of anything inflammatory as much as possible.

Did I miss an important superfood? Why not drop your own beauty food suggestion in a comment below.