Have you ever looked at someone’s skin and wondered how they get that flawless, glass-like glow – while you’re stuck dealing with breakouts, dullness, or early wrinkles even though you’re using all the right skincare products?
Here’s the truth: Great skin doesn’t start in your skincare cabinet. It starts in your kitchen.
As a toxicologist, I can tell you that your skin is a mirror reflection of what’s going on inside your body. Toxins, inflammation, and nutrient deficiencies don’t just disappear – they show up on your face.
But the good news is that you can literally build better skin from within!
Let’s break down five science-backed foods that boost collagen, reduce wrinkles, and give your skin that healthy, lit-from-within glow.
1. Avocados
Avocados are packed with healthy fats and antioxidants that help your skin stay hydrated and youthful.
Benefits:
•Locks in moisture with monounsaturated fats to strengthen your skin’s barrier
•Fights wrinkles thanks to vitamin E and carotenoids like lutein and zeaxanthin
•Reduces inflammation with polyphenols and omega fatty acids
•Boosts elasticity with biotin (vitamin B7)
•Acts like internal sunscreen to protect from UV damage
🥑 Try it: Mash onto toast with lemon and sea salt, blend into smoothies, or make a creamy salad dressing.
2. Salmon
Salmon is loaded with omega-3 fatty acids that support skin hydration, firmness, and elasticity.
Benefits:
• Strengthens your skin barrier to prevent moisture loss
•Reduces wrinkles and UV damage with antioxidants like astaxanthin
• Supports collagen production to prevent sagging
•Reduces inflammation via EPA and boosts skin ceramides
🐟 Tip: Choose wild-caught salmon when possible to avoid toxins like PCBs and heavy metals. If not, look for ASC- or BAP-certified farmed salmon.
✨ Non-fish options: Sardines, anchovies (in olive oil and glass jars), flax, chia, hemp seeds, walnuts, and algae-based omega-3 supplements.
3. Carrots
Think of carrots as edible retinol. They’re rich in beta-carotene, which your body converts to vitamin A.
Benefits:
•Boosts cell turnover for brighter, more even skin
• Protects against oxidative stress (a major cause of aging)
•Regulates oil production and calms inflammation
🥕 Try it: Shred into salads, blend into juices, or peel into ribbons for stir fries.
4. Berries
Berries are antioxidant powerhouses that protect your skin from aging and inflammation.
Benefits:
•Boosts glutathione, your body’s master antioxidant (especially strawberries!)
• Fights collagen breakdown with anthocyanins
•Evens skin tone and reduces acne flareups with anti-inflammatory compounds
🍓 Power combo: Blend berries into a smoothie with matcha and pair with avocado toast for an ultimate glow-up meal.
5. Matcha
Matcha is a super-concentrated form of green tea full of antioxidants that protect your skin from UV damage and aging.
Benefits:
•Protects against UV damage with polyphenols like EGCG
• Boosts collagen production and glutathione
• Reduces inflammation and pigmentation
• May help prevent skin cancer (research is ongoing)
🍵 Important: Always choose organic ceremonial-grade matcha tested for heavy metals and pesticides. Avoid added sugars or artificial dyes. And skip cow’s milk—casein can block antioxidant absorption.
👉🏼Click here for 20% off subscriptions for life on my favorite lab-tested matcha.
Final Thoughts
You don’t need expensive creams or harsh treatments to get glowing skin. By nourishing your body with the right foods, you can:
•Reduce fine lines
•Boost collagen
•Brighten your skin from the inside out
📣 Summer’s coming and now’s the time to detox your skincare routine. Join the Low Tox University and get instant access to the Glowing Skin module to help you glow safely, from the inside out with science-backed ingredients.
References
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- Nagata C, Nakamura K, Wada K, Oba S, Hayashi M, Takeda N, Yasuda K. Association of dietary fat, vegetables and antioxidant micronutrients with skin ageing in Japanese women. Br J Nutr. 2010 May;103(10):1493-8. doi: 10.1017/S0007114509993461. Epub 2010 Jan 20. PMID: 20085665.
- Morganti P, Bruno C, Guarneri F, Cardillo A, Del Ciotto P, Valenzano F. Role of topical and nutritional supplement to modify the oxidative stress. Int J Cosmet Sci. 2002 Dec;24(6):331-9. doi: 10.1046/j.1467-2494.2002.00159.x. PMID: 18494887.
- Roberts RL, Green J, Lewis B. Lutein and zeaxanthin in eye and skin health. Clin Dermatol. 2009 Mar-Apr;27(2):195-201. doi: 10.1016/j.clindermatol.2008.01.011. PMID: 19168000.
- Kendall AC, Kiezel-Tsugunova M, Brownbridge LC, Harwood JL, Nicolaou A. Lipid functions in skin: Differential effects of n-3 polyunsaturated fatty acids on cutaneous ceramides, in a human skin organ culture model. Biochim Biophys Acta Biomembr. 2017 Sep;1859(9 Pt B):1679-1689. doi: 10.1016/j.bbamem.2017.03.016. Epub 2017 Mar 21. PMID: 28341437; PMCID: PMC5504780.
- Ahmad T, Cawood M, Iqbal Q, Ariño A, Batool A, Tariq RMS, Azam M, Akhtar S. Phytochemicals in Daucus carota and Their Health Benefits-Review Article. Foods. 2019 Sep 19;8(9):424. doi: 10.3390/foods8090424. PMID: 31546950; PMCID: PMC6770766.
- Schagen SK, Zampeli VA, Makrantonaki E, Zouboulis CC. Discovering the link between nutrition and skin aging. Dermatoendocrinol. 2012 Jul 1;4(3):298-307. doi: 10.4161/derm.22876. PMID: 23467449; PMCID: PMC3583891.
- Diaconeasa Z, Știrbu I, Xiao J, Leopold N, Ayvaz Z, Danciu C, Ayvaz H, Stǎnilǎ A, Nistor M, Socaciu C. Anthocyanins, Vibrant Color Pigments, and Their Role in Skin Cancer Prevention. Biomedicines. 2020 Sep 9;8(9):336. doi: 10.3390/biomedicines8090336. PMID: 32916849; PMCID: PMC7555344.
- Miller K, Feucht W, Schmid M. Bioactive Compounds of Strawberry and Blueberry and Their Potential Health Effects Based on Human Intervention Studies: A Brief Overview. Nutrients. 2019 Jul 2;11(7):1510. doi: 10.3390/nu11071510. PMID: 31269727; PMCID: PMC6683271.
- OyetakinWhite P, Tribout H, Baron E. Protective mechanisms of green tea polyphenols in skin. Oxid Med Cell Longev. 2012;2012:560682. doi: 10.1155/2012/560682. Epub 2012 Jun 26. PMID: 22792414; PMCID: PMC3390139.
- Basu A, Betts NM, Mulugeta A, Tong C, Newman E, Lyons TJ. Green tea supplementation increases glutathione and plasma antioxidant capacity in adults with the metabolic syndrome. Nutr Res. 2013 Mar;33(3):180-7. doi: 10.1016/j.nutres.2012.12.010. Epub 2013 Jan 30. PMID: 23507223; PMCID: PMC3603270.
- Weschawalit S, Thongthip S, Phutrakool P, Asawanonda P. Glutathione and its antiaging and antimelanogenic effects. Clin Cosmet Investig Dermatol. 2017 Apr 27;10:147-153. doi: 10.2147/CCID.S128339. PMID: 28490897; PMCID: PMC5413479.
