5 Organic Foods For Glowing Skin

Dr. Hira Tanveer

3 min read

Healthy skin is basically a reflection of a healthy internal environment of the body. The nourishment of the skin is related to the nourishment of the body. You can never expect to get great, glowing skin if you are not feeding your body healthy food. So what are the 5 organic foods for glowing skin? Read on to find out:

1.Fruits and vegetables 

The first one on our list of organic foods for glowing skin and rightly so is fruits and vegetables. Yes, yes, you have heard this all before; fruits and vegetables are essential for a healthy complexion, right, everyone knows that. But how often do we put this knowledge into practice? Very seldom. We all know that fruits and vegetables contain essential vitamins and micronutrients that support a healthy body. Additionally, fruits and vegetables provide us with antioxidants like vitamins C, A and E that help in reversing free-radical damage. 

Free radicals are the molecules that are produced as by-products of normal, everyday reactions. These free radicals are responsible for damaging the cell membranes, breaking essential bonds and causing signs of aging. With an appropriate intake of antioxidants (from fruits and vegetables) the damage from the free radicals can be mitigated, and even reversed. 

According to the dermatologist, Doris Day, MD, variety, and color are important in the fruits. For instance, the red-colored tomato is rich in an antioxidant called lycopene, as well as vitamins B1, B5, B3, B7, B6 and vitamins A and K; carrots are rich in beta-carotene, and green vegetables are a great source of vitamin K and D.

Strawberries, blueberries, and grapefruit are also colorful fruits that offer great benefits. Vitamin C rich fruits also offer super antioxidants that leave the skin radiant, and blemish-free. 

Certain fruits such as avocados are packed with antioxidants like beta-carotene and lutein that make for a great hydrating mask is applied on the skin. Orange peel also contains more vitamin C than the orange itself. Pumpkins are also rich in antioxidants like vitamin C and A, as well as minerals like zinc which help rejuvenate the skin and regulate oil production. The skin tone improves and the complexion brightens.    

2.Fatty fish 

Fatty fish such as mackerel, herring, and salmon are a great source of omega-3 fatty acids, which are important for skin health. They keep the skin supple and moisturized and keep the signs of aging at bay.

Moreover, these fatty acids reduce inflammation, which plays an important role in causing redness and acne. In fact, a diet rich in omega-3 fatty acids can also make the skin less sensitive to harmful UV radiation in the sunlight. Other antioxidants in fish include vitamin E, which is a well-known antioxidant for skin. 

Additionally, the antioxidants in fish are strong enough to fight autoimmune skin conditions like lupus and psoriasis.   


Walnuts are another great source of essential fatty acids i.e. fatty acids that the body cannot make itself. In fact, they have a higher content of omega-3 and omega-6 compared to other nuts. These fatty acids can fight autoimmune inflammatory disorders like psoriasis. 

Moreover, other nutrients like selenium, vitamin E, vitamin C, and zinc are also plentiful in walnuts; just an ounce of walnuts can meet up to 6 percent of the RDI for zinc. Zinc improves the skin barrier and wound healing properties. 

A diet that is too high in omega-6 fatty acids, without omega-3 to counteract it may promote inflammation. Walnuts, however, contain a perfect balance of omega-3 and omega-6 fatty acids, and this perfect ratio can fight the inflammatory response to excessive omega-6. 

4.Sunflower seeds

Sunflower seeds are packed with nutrients. They help to meet 37 percent RDI for vitamin E, 10 percent for zinc, 32 percent for selenium and 5.4 grams of protein. They are, therefore, an excellent source of skin-boosting nutrients. 

5.Dark chocolate 

Last but not least on our list of organic foods for glowing skin is dark chocolate. Cocoa not only has a great effect on the mood, but also on the skin. In one study, participants found that after a 6-week intake of cocoa powder, they had more hydrated, thicker skin with less roughness and less sensitivity to sunburns. These effects of dark chocolate could be due to improved blood flow to the skin, which brings more nutrients and antioxidants to the skin. 

In another study, it was found that eating about 20 grams of dark chocolate a day, the ability of the skin to withstand the UV radiation improved to almost twice as much. Apart from these benefits, dark chocolate helps in improving the appearance of wrinkles and fight the signs of aging. 

In order to reap the maximum benefits from dark chocolate, make sure to consume one with at least 70 percent cocoa.  

Apart from eating skin-healthy foods, it is important to stay away from a diet that damages the skin—for instance, food rich in refined sugars and food that is highly processed; moreover, foods rich in unhealthy fats promote skin again. 

Opt for a varied and nutritious menu for yourself and your family to ensure proper health; book an appointment with top nutritionists through oladoc.com, or call our helpline at 042-3890-0939 for assistance to find the RIGHT professional for your concerns.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Dr. Hira Tanveer - Author Dr. Hira Tanveer is an MBBS doctor and currently serving at CMH Lahore. Writing is her favourite hobby as she loves to share professional advice on trendy healthcare issues, general well-being, healthy diet, and lifestyle.