The 4 Best Superfoods to Support Healthy Skin

Discover the power of superfoods and their potential to support your skin from the inside out.

— On May 18, 2025

In this article:

Your skin is your body's largest organ, and it needs the right nutrition to maintain its vibrant, healthy glow. Superfoods are packed with ingredients that may provide your body with the nutrients it needs for excellent skin support.

Let's face it, no matter how old you are, having great skin makes you look and feel your best. For people who want to achieve radiant, healthy skin and don't want to pry open their wallets with expensive creams and salons, start with a balanced diet and consider giving amazing superfoods a try!

What Are Superfoods?

Superfoods are simply foods that are densely packed with vital minerals, vitamins, and other essential nutrients. They are usually low in calories and saturated fats but high in vitamins, minerals, and antioxidants. Other factors, such as the amount of key nutrients, antioxidant content, and the number of active compounds the foods contain, also determine which foods qualify as superfoods.

Superfoods tend to be whole, single-ingredient foods – like fruits, vegetables, nuts, seeds, and certain grains. They are also natural sources of the essential vitamins and minerals your body needs to look and feel its best, and they have a history of traditional use as supplements. These days, they are widely available in health stores or online retailers and can easily be part of your regular diet.

Including nutrient-rich superfoods in your diet can help maintain balanced nutrition, and eating them on a daily basis is a great start to helping your skin stay healthy and youthful for many years to come. Here are just some of the many possible health benefits of superfoods.

Potential Benefits of Superfoods

Regular consumption of superfoods has been reported to help balance energy levels, support immune function, assist with digestion and gut health, regulate mood, and even aid in maintaining a healthy metabolism.

When it comes to your skin, superfoods are potent allies that may:

Protect against cellular damage
Aid signs of aging and wrinkles
Help reduce inflammation
Keep skin hydrated and moisturized
Support collagen and firmness

The Top 4 Superfoods for Skin Wellness

Superfoods may appear small and unassuming, but they can pack a major punch when it comes to nutrition. Superfoods are a great way to add nutrients to your diet and support your overall health and well-being, including your skin. The health of your skin may be improved by eating a balanced diet filled with a variety of superfoods, such as chlorella, ginger, spirulina, and broccoli.

So, if you're looking to add power-packed nutrients to your diet, try out superfoods!

1. Spirulina

Research has indicated that antioxidants contained in spirulina may support body function. For example, in just one tablespoon, spirulina contains a formidable amount of protein, vitamins B1, B2, and B3, copper, and iron – all things that your skin needs to be healthy and nourished.

Your skin may see the possible benefits from the same vitamins and minerals that spirulina contains, like vitamin B2, which promotes collagen and elastin. Plus, copper helps produce melanin, which can give color to the skin. Therefore, eating spirulina may provide your skin with the necessary nutrients to stay healthy and appear radiant.

7 grams of spirulina provides:

Protein - 4 grams of protein, an important macronutrient that can support muscle health, repair tissue, and make enzymes & hormones.
Vitamin B1 - 11% of the RDA (Recommended Daily Allowance), which can help balance thiamine levels.
Vitamin B2 - 15% of the RDA of riboflavin, needed for growth, red blood cell production, and energy metabolism.
Vitamin B3 - 4% of the RDA of niacin, involved in DNA repair, energy metabolism, and nervous system function.
Copper - 21% of the RDA, essential for bone and connective tissue health, as well as energy production.
Iron - 11% of the RDA, necessary for red blood cell production and oxygen transport.

With its impressive contribution of nutrients and minerals, it's no wonder why spirulina is so powerful for your skin. Adding this superfood to your diet may help provide the essential vitamins, minerals, and proteins needed to nourish and repair your body.

2. Ginger

Ginger carries many potential benefits for the skin, such as being a powerful antioxidant and anti-inflammatory. The spice may reduce the inflammation of skin blemishes and give a healthy, natural glow. Not only that, but it can make other nutritious foods more flavorful. All in all, ginger can be a great way to support your skin.

The power of ginger lies in its active compounds: gingerol, shogaol, and zingerone. Ginger is also packed with vitamins, minerals, and dietary fiber. When consumed, these compounds can help reduce inflammation, support digestion, and aid in maintaining the body's defenses against harmful bacteria and fungi.

This superfood also has amazing anti-inflammatory properties when used topically on the skin. Ginger can help sunburns, inflammation, and swelling of blemishes, and may even aid in diminishing the appearance of old scars. But when consumed in its fresh form, the antioxidant and anti-inflammatory powers of ginger can increase significantly.

Ginger makes a great addition to any skincare routine. Whether it’s blended into a smoothie, powdered and sprinkled into a shake, or added to food and drink recipes, getting creative with ginger is an easy way to give your skin a healthy glow.

“I love the versatility of superfoods. You really can eat for your health goals! Some of my other favorite skin-friendly superfoods are avocado, carrot, blueberry, and walnut.”

Rachel Gargano, MS, RD, CSSD, CBS

Verified Review

3. Broccoli

Broccoli is a great addition to any diet; its high levels of vitamins A and C and zinc make it a recommended superfood. Broccoli also includes a carotenoid called lutein. As an antioxidant, it may even help fight damaging free radicals, which are molecules in the body that cause cell damage.

The skin of broccoli is actually much higher in many of the same antioxidants and vitamins (C, E, and carotenoids) that are potentially beneficial for your overall health than the inner parts of the vegetable. The skin of broccoli is also full of chlorophyll, which can help he body by supporting the liver, intestine. Because of this, the possible benefits of eating the skin of broccoli can deliver a surge of nutrients and assist in maintaining immune resilience.

Beyond that, broccoli has a property called sulforaphane, which research shows may help skin cells against damaging free radicals and harm caused by exposure to UV light. Regular consumption of broccoli can offer many potential benefits, supporting not just your skin but your overall health and wellness.

4. Chlorella

Chlorella is a great source of collagen, which can help keep skin healthy and youthful. It may also help an individual manage stress levels, as it contains tryptophan, an amino acid that can help regulate moods. Your skin, hair, and nails will thank you for all the helpful components found in chlorella.

Chlorella is a type of single-celled freshwater algae with an impressive nutritional profile. It's considered a superfood due to its high levels of various vitamins, minerals, and antioxidants that have impressive nutritional values. It's rich in plant-based proteins, fiber, and essential fatty acids.

One of the primary potential benefits of chlorella is its high level of chlorophyll. Chlorophyll can help the body and keep it healthy by binding to toxins and heavy metals and removing them from the body.

Chlorella is also a powerful antioxidant, and with its high levels of vitamins A, C, and E, it may help support your body’s natural defenses against oxidative stress, inflammation, and damage to the cells.

It's also a good source of plant-based proteins, which may help to build and maintain muscle mass and support a healthy weight. Chlorella is also high in calcium, which can help support bone health. It also contains a variety of minerals, including magnesium, sulfur, phosphorus, and zinc, all of which are important for many bodily processes.

Why We Recommend Live it Up Super Greens

Superfoods are a great way to add nutrients to your diet and support your overall health and well-being, including your skin.

Although superfood supplements can’t replace whole fruits and vegetables in a balanced diet, incorporating these foods through greens powders into your daily routine is a great place to start. With Live it Up Super Greens, you can help support your skin in staying strong and healthy for years to come.

With a proprietary blend of 20+ all-natural superfoods plus 5 billion CFUs of probiotics and three digestive enzymes, as well as being 100% plant-based, vegan and gluten-free, with no fillers, no added sugar or sweeteners, or artificial ingredients, Live it Up Super Greens is one of the best greens powder supplements available.

Not only do the ingredients in Live it Up Super Greens help support healthy skin, but they may also aid immune function, digestion, gut health, focus, energy, and more. All it takes is one scoop every day to give your body the nutrition boost it needs.

References

About the author:

Lena Bakovic, RDN, CNSC

Lena Bakovic, RDN, CNSC, is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician dedicated to helping others lead healthier lives through evidence-based nutrition advice.

Learn more