The superfoods every bride needs for radiant skin

Photo by Janhvi Kapoor

When it comes to achieving that lit-from-within bridal glow, there’s no such thing as a miracle mango or one-week superfood sprint.

After all, Rome wasn’t built in a day, and neither is luminous skin. It’s the result of small, consistent choices that nourish your body from the inside out. And while facials, serums, and SPF are non-negotiable, what you put on your plate matters just as much as what you put on your face.

The goal isn’t to overhaul your diet overnight, but to gradually introduce nutrient-rich foods into your diet that work quietly in the background over months, not days.

Here’s where to start.

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1 Healthy fat-heroes

Incorporating healthy fats into your diet is one of the most effective ways to keep skin supple, hydrated, and naturally luminous. Omega-3s and monounsaturated fats work together to strengthen the skin’s barrier, reduce inflammation, and maintain elasticity. From fish and avocados to walnuts, chia seeds, and flaxseeds, these fats give your skin the building blocks it needs to stay smooth, soft, and resilient over time.

• Oily fish: salmon, sardines, mackerel, trout

• Avocado

• Nuts: walnuts, almonds, pistachios

• Seeds: chia seeds, flaxseeds, pumpkin seeds

• Plant oils: extra virgin olive oil, avocado oil

2 Antioxidant-rich fruits

Blueberries, strawberries, and blackberries are loaded with anthocyanins, potent antioxidants that help fight free radical damage, one of the culprits behind premature ageing. Pair them with vitamin C-rich fruits like oranges, guavas, and kiwi to boost collagen production for firmer, smoother skin.

• Berries: blueberries, strawberries, blackberries, raspberries

• Citrus fruits: oranges, lemons, limes, grapefruit

• Tropical fruits: guava, kiwi, pineapple

• Other antioxidant-rich fruits: pomegranate, cherries

3 Leafy greens for cellular repair

Spinach, kale, and bok choy are high in vitamins A, C, and K, as well as folate, which supports skin cell turnover. These greens also contain lutein, a nutrient that helps protect the skin from oxidative stress caused by UV exposure.

• Spinach, kale, bok choy

• Swiss chard, collard greens

• Romaine lettuce, arugula

• Microgreens and sprouts for concentrated nutrients

4 Nuts and seeds for barrier strength

Almonds and sunflower seeds are excellent sources of vitamin E, a nutrient that works with vitamin C to protect skin cells from damage. A small daily handful (raw or lightly roasted) can help maintain elasticity and softness over time.

• Almonds, sunflower seeds, hazelnuts

• Walnuts, pecans, pumpkin seeds

• Flaxseeds, chia seeds, sesame seeds

  
  

5 Tomatoes for lycopene protection

Lycopene, a powerful antioxidant shown to help protect the skin against sun-induced damage, is abundant in cooked tomatoes (think roasted, stewed, or in a sauce). Lycopene becomes more bioavailable when heated, so your pasta night might be doing more for your skin than you think.

• Fresh tomatoes: Roma, cherry, beefsteak

• Cooked preparations: tomato sauce, stewed tomatoes, roasted tomatoes

• Tomato-based dishes: pasta sauce, shakshuka, soups

6 Whole grains for a steady glow

Refined carbs can cause blood sugar spikes, potentially triggering inflammation and breakouts. Swapping white rice and bread for whole grains like quinoa, brown rice, or whole wheat can provide a steadier release of energy and a calmer complexion.

• Quinoa, brown rice, whole wheat

• Barley, bulgur, oats

• Millet, farro, spelt

• Whole-grain breads and pastas

7 Water-rich vegetables for hydration

Cucumber, celery, and lettuce may not be nutrient powerhouses, but their high water content supports overall hydration, which is the #1 key for plump, fresh-looking skin. They're the quiet (but fundamental) background players in your skin’s glow story.

• Cucumber, celery, lettuce

• Zucchini, radishes, bell peppers

• Tomatoes, iceberg lettuce, watercress

• Summer squash, fennel

8 Green tea for its calming properties

Rich in catechins, green tea is known for its anti-inflammatory properties and ability to reduce redness. Swap one of your daily coffees for a warm or iced green tea to reap the benefits without the caffeine crash.

• Green tea (loose leaf or bagged)

• Matcha powder (for lattes or smoothies)

• White tea or lightly brewed herbal blends with antioxidant properties