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Beauty from the Inside Out: Top 10 Foods for Glowing Skin

by SmartyPants Staff


Beauty from the inside out: Top 10 foods for glowing skin

by SmartyPants Staff

You’ve heard the saying: you are what you eat. But similar to “raining cats and dogs,’ is this really a thing? Can you legitimately nosh your way to better-looking skin? Turns out, you can. Check out our picks for the best foods for healthy skin.


Sounds strange, but the skin is your biggest organ. And similar to carrots being good for your eyes, there are certain foods that are good for your skin. From crunchy kale to sweet potato to decadent dark chocolate(!), here are 10 foods that are good for your waistline—and your complexion.

Olive Oil

About 75 percent of the fat in olive oil is monounsaturated fatty acids (say that 3x fast), which have been proven to reduce photoaging or visible aging caused by the sun. So swap the palm oil for olive oil and GO OIL OUT.  More pesto, please.

Fatty Fish

Not just any ole’ fish, the fatty fish family includes salmon, sardines, sea bass, black cod, mackerel and more. These scaly swimmers are rich in omega-3 fatty acid, which acts like a barrier on the surface of your skin, keeping moisture in and irritants out. It also calms inflammation which may reduce redness and breakouts. So your skin is, literally, in the clear.

If you are a vegetarian or fish-phobic, no worries. Walnuts are also a good source of OMG omega-3s.

Bonus: Salmon and tuna are great sources of vitamins D and B12, both major players in the good-skin game.


Tomayto, tomahto. Lycopene. Lycohp, oh never mind. No matter how you pronounce it, the lycopene found in tomatoes is a powerful antioxidant shown to improve skin’s natural SPF. Tomatoes are also rich in vitamin C which helps boost collagen production for firmer, younger-looking skin.

Fun fact: Cooked tomatoes contain significantly higher levels of lycopene than raw ones, which totally explains why you consumed three bowls of pasta pomodoro last night.


Kale salad, kale smoothies, kale chips, kale ice cream? (Yup, that’s a thing). Once consumed only by the most dedicated health nuts, kale is EVERYWHERE these days. And for good reason. Just one cup gives you 134% and 133% of your daily value for skin-firming vitamin C and A, respectively. Can we get a kale yeah?!

Sweet Potato

When it comes to beta-carotene, carrots get all the kudos. But there are foods that contain higher amounts, including sweet potato. Beta-carotene is the precursor to retinol, the active form of vitamin A. This antioxidant acts as a natural sunblock to protect skin from damaging, aging rays. Even cooler? Chowing down on orange-pigment packed beta carotene may result in a natural glow. So grab some sweet potato fries and get glowing!

Dark Chocolate

Nope, that’s NOT a typo—dark chocolate actually made the list. (Yay!) That’s because it contains flavanols which protect against UV damage (farewell, fine lines), fight free radicals (so long, sun spots) and increase blood flow (hello, gorgeous glow). But before you chow down on 9-month-old Halloween candy, know that not all dark chocolate is created equal. Say no to chocolate containing less than 70 percent cocoa, otherwise you’re basically binging on sugar, which is not good for your skin.


A handful of nuts packs a powerful 1-2-vitamin E punch. In fact, one cup of whole almonds provides double the recommended daily intake for adults. Vitamin E is a must-have for skin since it’s full of antioxidants that contribute to collagen growth. Why is this important? For starters, collagen increases elasticity for smoother, firmer skin. And if that’s enough, the vitamin K found in almonds may help minimize under eye circles by constricting capillaries. Talk about a win-win for skin.

Green Tea

Placing tea bags over your eyes has been a popular beauty ritual for ages. Did you know that you can also score serious skincare benefits just by sipping a cuppa? EGCG—one of the antioxidants that makes green tea so effective—helps boost blood flow and oxygen to the skin, which delivers key nutrients to keep it looking healthy. It also fights acne by lowering levels of DHT, the acne-producing hormone. More of a coffee aficionado? Then snack on some strawberries which contain (smaller) traces of EGCG.

Red Wine

A wine a day keeps the dermatologist away. Ok, maybe not, although some studies have shown that resveratrol, a polyphenol that protects against wrinkle-causing free radicals, helps skin look younger. But to be safe, why not pair that aged Bordeaux with a bit of Belgium chocolate? After all, the health of your skin depends on it.


OK, this may be an unpopular food on the flawless-skin menu. However, liver plays a major role in gene regulation. Specifically, the biotin, or vitamin B7, found in liver contributes not only to the health of your skin, but also to your hair and nails. Unfortunately, most people aren’t willing to chow down on this meaty organ, no matter how luscious their locks could look. Fortunately,  gummies are a whole lot easier to swallow.


Too much food and not enough time, money, or appetite? We hear you. Our supplements were designed to help fill nutritional gaps for those who lead fast-paced lives. (Ummm, isn’t that all of us?) The truth is, it’s easier and tastier to reach for a bag of french fries than it is a bowl of sardines. (Friendly suggestion: swap the regular fries for their sweet potato counterpart.)

Luckily, our Women’s Formula and Organic Women's Formula are expert multitaskers that help you get the most of the nutrition you want. Think biotin to help maintain healthy hair, skin and nails,* omega-3 essential fatty acids (we even include a vegan form in our Organics gummies), the antioxidant vitamin E (from sunflower oil) for the maintenance of good health* and more – all in one easy-to-take and super yummy gummy.

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