No matter how many products we incorporate into our beauty routine, nothing will work if we don't take care of our body through nutrition. Consuming unhealthy and dangerous foods can slow down our metabolism, make us gain weight, and even damage some organs, like the heart and liver. But what we eat also affects our skin, as it can improve its health and help with the natural aging process. Continue reading and learn about the top ten foods that doctors recommend for a beautiful complexion. Of course, be aware of skin misconceptions for better results.

10. Red Grapes

If you didn't incorporate red grapes into your diet, now it's time to start eating them, as they contain resveratrol found in this fruit's skin. This compound is a famous antioxidant that slows down the aging process by neutralizing free radicals that aren't good for your epidermis.

This tremendous anti-aging ingredient is also found in red wine, but no evidence proves that one glass of this drink is enough to achieve the effect you're looking for. As it's an alcoholic beverage, there are negative consequences that come with consuming it. Instead, eat red grapes and berries, as they'll improve your overall health, not just your skin.

9. Soy

We bet you've heard about soy and how healthy it is, especially as an alternative to meat. But do you know why exactly and what it does to your body? Continue reading and learn all about the reasons you should include it in your diet.

Soy contains plant compounds, isoflavones, that can block or mimic estrogen in your body. According to a small study performed on middle-aged women, eating it for 8-12 weeks every day reduced their wrinkles and promoted skin elasticity. Also, it can help with skin dryness and increase collagen levels in postmenopausal women's skins. In general, isoflavones in the soy protect the cells inside your body and preserve you from UV radiation, consequently reducing the risks of some skin cancers.

8. Tomato

Tomatoes are great and easy to include in your diet, combining it with any type of food if you mix it in your salad. They're famous for containing high vitamin C levels and important carotenoids, including beta carotene, lycopene, and lutein.

These have been proven to protect your skin against sun damage and could also help with wrinkles prevention. Generally, tomatoes are a superfood that will preserve and improve your skin's health, so don't skip its benefits. In the end, you should know that it's best to consume it with a source of fat, like olive oil or cheese, as it will help with the absorption of the carotenoids.

7. Carrots

Carrots remind us of our childhood, as our mothers went on and on about how we should eat them because they're so healthy. And you know what? They were right, as this vegetable is low in calories but high in antioxidants and vitamins. Not only that they're great for some of our body's primary functions, but they also improve our complexion.

Carrots give a healthy glow to your skin, enhancing your skin tone, as beta carotene, which is contained in them, turns into vitamin A when consumed. Also, implementing this vegetable into your daily diet could help minimize fine lines and wrinkles, making you look younger. Additionally, carrots are a great choice of food when you're struggling with oily skin, as they can help with sebum production.

6. Broccoli

Many people don't like eating green vegetables, including broccoli, as we were forced to consume it as kids. But keep in mind, this veggie is full of minerals and vitamins such as zinc and vitamin A and B.

It's also rich in lutein, a carotenoid that protects the skin against oxidative damage that causes dryness and wrinkles. Additionally, broccoli contains a compound called sulforaphane that neutralizes free radicals and can also have anti-cancer effects. Furthermore, this ingredient holds collagen in our skin, thus making us look younger and beautiful. Finally, it beats various weird treatments that produce questionable results.

5. Sweet Peppers

Sweet peppers are high in beta carotene, which your body later transforms into vitamin A, an essential antioxidant for our skin and body. They're also one of the tastiest vegetables to eat and include vitamin C, which creates collagen and makes our complexion firm and elastic.

A large study has been done where women ate food containing this antioxidant, and it's been proven they help brighten and minimize wrinkles. If you've been skipping sweet peppers in your meals, now is the time to include them, and you'll see the results on your skin.

4. Sweet Potato

Sweet potato is an excellent source of carbs, so it's recommended you replace bread with it in your diet. Combine it with some beef, and you won't feel hungry for hours. Not only that it'll give you energy for the day, but it also contains beta carotene, which is a natural sunblock.

This antioxidant helps to protect your skin cells from sun damage and consequently may prevent sunburn and wrinkles. Keep in mind that foods like sweet potatoes may also add a warm tone to your complexion, contributing to an overall healthier appearance.

3. Walnuts

Not all people love walnuts but continue reading about their benefits, and we just might change your mind. They're an excellent source of essential fatty acids, which our body can't produce by itself.

For instance, they're richer than other nuts in both omega-3 and omega-6 fats, making a nice balance to reduce inflammation from some autoimmune diseases. Walnuts are also an extensive reservoir of zinc that helps with wound healing and combats bacteria. Additionally, they contain some antioxidants, like selenium and vitamin E, which are always great to fight aging skin. In case you're not crazy about crunchy foods, you can combine them in some protein shakes by crunching them in a blender.

2. Avocado

Avocado is full of healthy fats that benefit many functions of our bodies, including our skin. So it's no wonder that many athletes can't imagine their diets without including this healthy fruit.

For example, one study showed that the intake of healthy fats found in avocado leads to more supplied and glowy skin. This fruit is rich in vitamin E, an antioxidant that protects us from UV rays' damage. What's also interesting is that avocado contains vitamin C, which helps us get that bright complexion. For example, you can mix it with olive oil and a little salt, making a tasty coating to spread over bread.

1. Fatty Fish

Fatty fish like herring, salmon, and mackerel have tremendous benefits for your overall health, skin or hair. They are rich in omega-3 fatty acids that keep your complexion hydrated and protected. In fact, the deficiency of these fats can cause dry skin, so keep that in mind if you have issues. In reality, your problem just might be not eating the right food.

Regular consumption of fatty fish may help you with inflammations such as redness and acne. Also, it protects the skin by making it less sensitive to damaging UV rays. In case you're not a big fan of marine cuisine, you can always try fish oil supplements, as the studies showed they help with conditions such as lupus and psoriasis. And let's not forget that fatty fish are rich in vitamin E, which is essential in fighting against free radicals. Oh, and you'll be happy to know that Fugu is not a fatty fish, so you can safely skip it!

In the end, remember that for a healthy glow, you need to drink two liters of water per day to have hydrated and beautiful skin. Combining that with a healthful diet will provide the best results, even if you don't use expensive skincare products.

So, what did you think about our top ten list of foods that are good for your skin, and do you include them in your daily menu? Write your thoughts and questions in the comments section.

Cover photo: TopTens.fun/Midjourney