Healthy food has a lot of benefits. Sometimes it’s not very clear what food helps which problem. No matter your age, you probably have a hard time keeping your skin clear and glowing. Have no fear, because we did the research for you! Here is a list of 15 delicious foods that you can eat to get your skin healthy, clear and glowing.

As you read on, we will show you how the food effects your skin along with suggestions on how to eat it. So let’s get to it!

1. Tomatoes

Tomato

Besides vitamin C, tomatoes are rich in Lycopene. This is an antioxidant that blocks UV rays and protects your skin against damage like sun spots, sun burn, dryness and wrinkles.

How to eat it: Cut the tomato in small dices. Add some salt, pepper, oil and balsamic vinegar. If you like, you can add in some cucumber or other vegetable to your liking. Mix together and enjoy your little salad.

2. Olive Oil

OliveOil

Olive oil is one of the most important oils for healthy skin. It contains healthy fatty acids, which keep your skin young. It also has the antioxidant polyphenols which stops free radicals from doing damage and softens your skin.

How to eat it: Slice up some bread of your choice. Drizzle some olive oil and sea salt over it. It is simple but very tasteful.

3. Dark Chocolate

Chocolate

Yes, you should eat chocolate very day. The flavonols in chocolate hydrate your skin and make it firmer. For the best result, eat chocolate with at least 70 percent cacao.

How to eat it: Well, it’s not to hard. Just get some dark chocolate and break off some pieces. Enjoy like you always do when eating chocolate!

4. Yogurt

Yogurt

Yogurt contains both vitamin A and acidophilus. Vitamin A helps protect against damaging UV rays. Acidophilus is a bacteria that helps intestinal and skin health.

How to eat it: Cut up some banana or strawberries. Add in a bowl the fruit, some yogurt and honey to taste. I personally even like to add some cinnamon.

5. Green Tea

Green Tea

Green tea contains the antioxidant EGCG. Green tea has a lot of benefits. It fights inflammation, reduces the chance of skin cancer and fights redness. The antioxidant stimulates blood flow and helps get oxygen to the skin.

How to drink it: Boil some water. Take your favorite mug and add the boiled water. Add the tea bag, and a squeeze of lemon or any other citrus fruit. Citrus helps the antioxidant to stay active longer.

6. Walnuts

Walnuts

Walnuts have omega-3 fatty acids which help to keep your skin soft and keep it from drying out. They also contain copper which helps with the production of collagen.

How to eat it: You could just eat them on their own, or you can make a snack mix! Combine some walnuts with some dried fruit and chocolate pieces. Eat them together for a delicious and healthy snack!

7. Pomegranate

Pomegranate

Pomegranate is rich in antioxidants. Pomegranate fights inflammation. The antioxidants also fights free radicals and regulates the blood flow to the skin.

How to eat it: Take the seeds out of a pomegranate. In a bowl, add arugula, carrot, crumble some goat cheese and top with the pomegranate seeds. If you like, you can use mustard vinaigrette as a dressing.

8. Soy

SoyBeans

Soy contains minerals and proteins that even out your skin. It reduces hyperpigmentation. The isoflavone in soy helps to keep your skin elastic by keeping the collagen from breaking down.

How to eat it: Add soymilk, frozen berries, banana, soy protein powder, ice cubes and some honey in a blender. Mix until you have the right smoothie consistency and enjoy!

9. Peppers

BellPeper

Have crow’s feet? Don’t worry. Eating bell peppers helps fight the wrinkles, especially around your eyes. Peppers have antioxidants that fight aging of the skin.

How to eat it: Cut open a yellow or green pepper, so it is like a bowl. Stuff with tomato, spinach leaves, olives, some goats cheese and some croutons. You can eat the whole pepper with the filling!

10. Carrots

Carrot

Carrots contain beta carotene which is involved in the growth and repair of body tissue. It is a form of vitamin A, which protects against sun damage.

How to eat it: Place carrot, pineapple, ice and banana in a blender. Mix until smooth. Enjoy your smoothie!

11. Pumpkin

Pumpkin

Pumpkin has vitamin A, C and E. The keeps your skin young and cleanses it. Pumpkin also contains hydrating properties keeping your skin elasticity great.

How to eat it: Although there are many ways to eat it, here is a recipe you might want to try. You can mix apple cider, pumpkin puree, cinnamon sticks, cloves and rum for a festive drink.

12. Oatmeal

Oats

Oats are whole grains. It takes a while to be broken down in your body, which results in a more stable blood sugar level. This is important for your skin, because spiking blood sugar causes pimples and spots.

How to eat it: Take a mug or jar and add oats, some chia seeds, cut up fruit like banana or apple and finish by filling it up with milk. Preferably almond milk. Cover it and let it stand in the fridge overnight. Great for a morning on the run.

13. Spinach

Spinach

The main nutrients in spinach are vitamin A and C. Like stated before, these are important for your skin to keep it soft, flexible and young. It also helps to make your skin strong and keep it moisturized.

How to eat it: Use it as the base for a salad. Add any vegetables you like. Try in combination with sunflower seeds, dried tomatoes goat cheese, some olives and oil. This makes a great Meditarranean-like salad.

14. Blueberries

Blueberry

Blueberries contain high levels of antioxidants which neutralize free radicals. Blueberries also have vitamin C. This helps with the prevention of visible veins.

How to eat it: Take a bowl and place yogurt, blueberries and honey in it. Add some granola if you like. This is an easy and delicious way to eat them.

15. Kidney beans

Beans

Beans have a lot of protein and many vitamins. They help your body with digestion and help with detoxification. A good inside makes for a glowing outside!

How to eat it: Take one tortilla. Top with lettuce, kidney beans, tomato, corn and onion. Roll up and enjoy!

Features Photo Credit: Tomato, Olive Oil, Chocolate, Yogurt, Green Tea, Walnuts, Pomegranate, Soy, Pepper, Carrot, Pumpkin, Oatmeal, Spinach, Blueberries, Kidney Beans.

Featured photo credit: Viktor Hanacek via picjumbo.com

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