1. Red Wine
Resveratrol is a compound found in the skin of red grapes used to make red wine. Red wine drinkers reap beauty benefits because resveratrol has anti-aging properties, according to research by Harvard Medical School.
Recipe: Get your drank on with this Autumn Sangria with Apples, Pomegranate and Blackberries.
2. Dark Chocolate
Cocoa hydrates your skin and makes it firmer and more supple. It contains high levels of flavonoids, a type of antioxidant, and improves skin luminosity.
University of Michigan Medical School suggests eating one ounce of dark chocolate a day that’s at least 60% cocoa and made from cocoa butter, as opposed to fats like palm and coconut oils.
Recipe: Try making these Slow Cooker Fudge Bars using dark chocolate chips.
A study published in the Archives of Dermatoligical Research indicates that polyhydroxylated fatty alcohols derived from avocado offer protection against UV damage in skin cells. Another study concluded that avocados are rich in vitamins A, D, and E, and help replenish dry and damaged skin.
Recipe: The Healthified 7 Layer Dip with avocado replaces traditional ingredients, like sour cream and canned beans, for healthier alternatives.
4. Green Tea
Green tea is rich in antioxidants, and anti-aging and anti-inflammatory properties, as indicated in numerous reports. Skin benefits can be gained from drinking green tea, and adding it into your favorite recipes.
Recipe: Upgrade your basic dessert with these Green Tea & Strawberry Cupcakes.
The Internal Dermal Institute reveals that pumpkin is loaded with fruit enzymes and alpha hydroxy acids, which increase cell turnover for brighter and smoother skin. Acne can also be relieved via the zinc in pumpkin seeds. Zinc helps control oil production, and it aids in healing the skin.
Recipe: See if these Pumpkin Enchiladas taste as good as they look!
Oysters are a great source of zinc. In her book, The Beauty Diet, Registered Dietician Lisa Drayer writes that oysters are the best whole-food source for the mineral, and that it’s, “a major player in skin renewal and repair. It helps create collagen, which provides the structural support in skin.”
Recipe: Flex for your dinner guests with these fancy Grilled Oysters.
7. Grass-Fed Beef
Grass-fed beef is a good source of omega-3 fatty acids, which reduce inflammation. The protein also builds elastin in the skin, delaying wrinkles and premature aging.
Recipe: Make these Slow Cooker Korean Short Ribs with grass-fed beef.
8. Wild Caught Salmon
Salmon contains carotenoid anti-oxidants of astaxanthin, which, according to Dr. Axe, have the potential to reduce the effects of free radical damage that contribute to aging. The fish is also packed with omega-3 fatty acids—the “good fats” that promote skin hydration and prevent acne.
Wild salmon is advised over farm-raised salmon (also called Atlantic) because salmon farming “is associated with numerous environmental concerns, including water pollution, chemical use, parasites and disease,” as reported by the Environmental Defense Fund.
Recipe: Delight in this Grilled Salmon with Avocado Salsa.
Kale is rich in both vitamin A and C. Vitamin A is necessary in the growth of skin tissue, while vitamin C builds and maintains collagen, according to Medical News Today.
Recipe: Whip up this Raspberry Kale Smoothie for a healthy, sweet, and tart snack.
Tomatoes are a natural protectant against sun damage. The lycopene in the fruit works to reduce free radicals that can come about from UV rays.
Recipe: Make this Heirloom Tomato Pasta for a light and satisfying lunch.
Sardines contain dimethylaminoethanol and omega-3 fatty acids, which have the potential to maintain skin’s thickness and elasticity, according to reports.
Recipe: These Sardine Fish Cakes are easy and inexpensive to make.
Carrots are rich in beta-carotene, a form of provitamin A that’s been linked to combatting UV radiation.
Recipe: Garlic Roasted Carrots is a sure way to get your family to eat their veggies.
13. Black Beans
Black beans are full of anthocyanins, and they are very powerful in preventing skin damage caused by free radicals.
Recipe: Indulge in a hearty bowl of Turkey, Corn, And Black Bean Chili.
Almonds are rich in vitamin E and therefore improve skin complexion and are preventative in cell damage. They also protect the skin against pathogens.
Recipe: Get into these sweet Raw Vegan Chocolate Almond Cheesecake Bars.
Blackberries’ high tannin content helps to tighten tissue, and the fruit ranks in the top 10 foods containing antioxidants, according to Bremner’s.
Recipe: Cozy up in your favorite throw and try this Easy Blackberry Ice Cream.
Broccoli has glucoraphanin, which converts into sulforaphane and reportedly repairs skin damage.
Recipe: You’ll never view the mini tree vegetable again after you munch on theseBroccoli-Stuffed Portabello Mushrooms With Dijon-Cheddar Sauce.
It should go without saying that water hydrates your skin from the inside-out. Drinking adequate water maintains your skin’s healthy glow, and makes wrinkles less visible.
Recipe: Add some flavor to your water with these Fruit Infused Ice Cubes.
Now eat up and get your glow on!