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What you eat on a daily tells a lot about your skin as nutrients have a direct influence on skin health. Consuming processed foods or those heavy in sugar and fat on a regular basis might cause your skin can become dull, resulting in acne, dryness, oiliness, or dark under-eye circles. It’s safe to say that what you eat now will have a big effect on how healthy your skin is now and in the future.

Don’t worry, because skin problems can be fixed with the right care, lifestyle, and, of course, diet. Assume you are interested in a glowing complexion. In that case, many dermatologists say you should focus on eating high-quality lean proteins, fiber, good fats, raw fruits and vegetables, and spices.

To be more exact, the following are the five superfoods you should always have on side for a glowing complexion:

Fermented food

Your gut microbiota has a direct impact on your skin’s health. Keeping your gut healthy leads to healthy skin. The gut-skin axis refers to the relationship between the gut microbiota and the skin. When your microbiome is out of balance, it may lead to a variety of skin issues, including inflammation.

Fermented foods such as kimchi, kombucha, and sauerkraut may help enhance your gut health.

Dark Chocolate

This may be the greatest news you’ve heard all day, but dark chocolate is a skin-healthy superfood. It contains antioxidants known as flavanols, which protect against and reduce solar damage. Flavanols also increase blood flow to the skin, which may help prevent aging. Use dark chocolate with a high percentage of cacao to minimize inflammation induced by sugar intake.

Chia seeds

Chia seeds are well-known in the fitness world, but they also have benefits for skin health. The nutritional value of these grey-colored micro beads includes omega-3 and omega-6 fatty acids, fiber, protein, amino acids, calcium, zinc, copper, linoleic acid, and magnesium.

Chia seeds include a healthy fat that may help repair your skin’s moisture barrier and strengthen your hair. Also, the zinc concentration helps to protect your hair from environmental harm. Chia seeds are a true superfood for healthy hair and skin.

Fatty fish

Cold water fish such as herring, mackerel, salmon, and tuna are rich in omega-3 fatty acids and Coenzyme Q10 (CoQ10). Both of these contribute to skin health by maintaining homeostasis.

Omega-3 fatty acids protect the skin barrier, minimize UV irritation, dry skin, and help prevent cancer. CoQ10 combats free radicals, which reduces the indications of aging and the risk of skin cancer.

Green tea

Green tea’s purported ability to protect skin from UV exposure, the leading cause of wrinkles, has been verified by several scientific investigations. In addition, green tea has anti-inflammatory properties, which help decrease collagen [1]. In addition, the polyphenols in green tea help slow the apparent aging processes brought on by the sun and pollutants. The skin is protected from environmental stressors thanks to polyphenols, which neutralize free radicals before they can do any harm.