Fez — A healthy glow doesn’t just come from skincare products. 

What’s on your plate can have a powerful impact on how your skin looks and feels. 

From staying hydrated to choosing the right fats, here are five simple nutrition tips to help your skin shine naturally.

1) Drink enough water

Hydration is the base of good skin. Water helps your body flush out toxins and keeps your skin soft and elastic. Try to sip water regularly throughout the day, not just when you’re thirsty. You can also boost your intake with foods rich in water, like cucumber, melon, and oranges.

2) Load up on antioxidants

The more color on your plate, the better. Bright fruits and vegetables help fight free radicals that can make your skin look dull. Vitamin C, found in citrus, peppers, and strawberries, supports collagen, while vitamin A from carrots and spinach helps skin renew itself. Eating a mix of colors at every meal is an easy way to protect and brighten your complexion.

3) Choose healthy fats

Good fats are essential for keeping skin soft and hydrated. Omega-3 fatty acids and monounsaturated fats help strengthen the skin’s barrier and reduce inflammation. Add foods like salmon, sardines, avocado, walnuts, and olive oil to your diet. A drizzle of olive oil on your salad or a spoon of chia seeds in your yogurt goes a long way.

4) Tame sugar spikes

Too much sugar can damage collagen and cause dullness or breakouts. Instead of processed sweets, go for whole foods that release energy slowly, think whole grains, beans, oats, and quinoa. When you crave dessert, enjoy fruit or dark chocolate. Keeping your blood sugar steady helps your skin stay calm and smooth.

5) Prioritize protein and minerals

Your skin repairs itself every day, and that process depends on protein. Include eggs, fish, chicken, lentils, or tofu in your meals. Zinc and selenium are also key for healing and protection. You’ll find them in seafood, eggs, and seeds like pumpkin and sesame.

A balanced diet supports every layer of your skin. Combine these habits with good sleep, sunscreen, and daily hydration, and your natural glow will follow.