Scent: Fresh and uplifting. Notes of Tiare flower and jasmine with soft magnolia petals, violet leaves, green bamboo, and palm fronds evoke the smell of the dewy tea fields of Indonesia at sunrise.
Texture: Buttery, whipped yet fast-absorbing
Color: Cream
Benefits & Features
Features essential fatty acids with omega-rich candlenut, avocado, and carrot seed oils with antioxidant vitamin E and indulgent Illipe butter. Antioxidant and anti-inflammatory ingredients help protect skin from environmental stress, sun damage, and dry climate.
Has a signature hydrating yet non-greasy feel, leaving skin feeling smooth and velvety.
Directions
This product can be used daily for maximum benefits.Warm the desired amount of product in the palm of your hand, letting it warm just slightly, and then massage creme gently into the skin until it is fully absorbed.
Apply generously on freshly cleansed skin or re-apply any time of day for a boost of moisture.
Ingredients
Candlenut Oil: Moisturizes and softens skin with a non-greasy, velvety feel. Rich in linoleic and linolenic acid, candlenut oil moisturizes and helps mend rough, chapped skin.Rice Bran Oil: Maintains elasticity. Rich in natural Vitamin E and essential fatty acids, rice bran oil intensely hydrate and help maintain youthful elasticity.Avocado Oil: Nourishes and calms. Traditionally used in Indonesia, Avocado Oil is richly hydrating and highly soothing.Illipe Butter: Moisturizes and protects. Provides a cushiony barrier to protect skin from dehydration, hard water and harsh elements.All Ingredients: Water/Eau, Cetearyl Ethylhexanoate, Emulsifying Wax NF, Cyclomethicone, Illipe (Shorea stenoptera) Seed Butter, Candlenut (Aleurites moluccana) Oil, Avocado (Persea gratissima) Oil, Stearyl Alcohol, Rice Bran (Oryza sativa) Oil, Dimethicone, Carrot (Daucus Carota sativa) Seed Oil, Potassium Hydroxide, Carbomer, Fragrance/Parfum, Phenoxyethanol, Caprylyl Glycol, Glycerin, Glyceryl Caprylate, Phenypropanol.
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Research suggests that just 15% of women are satisfied with their skin tone and texture.¹ But achieving a healthy glow is far easier than you might think.
Read on for some of the best science-backed foods for glowing skin, and some topical products that incorporate these foods to further support skin health.
Key Takeaways
A balanced, healthy diet is crucial for supporting skin health and overall wellness.
Many different foods contain nutrients and compounds that can help your skin achieve and maintain a healthy glow.
Look for foods that contain science-backed compounds like antioxidants, essential fatty acids, and vitamins C, E, A, and B.
Some examples include fatty fish, avocados, bell peppers, tea, sweet potatoes, and turmeric.
Metta Murdaya, co-founder of JUARA Skincare, says:
"For thousands of years, communities around the world have valued certain foods for their ability to support healthy, glowing skin. Modern research has confirmed that powerful bioactive ingredients like essential fatty acids, antioxidants, and vitamins can all support skin health, both when eaten and applied topically."
Your skin is the largest organ in your body. Like all your other body parts, its health depends on what you eat.
This isn't a new concept. Cultures around the world have used food and drink to support overall health and healthy skin for centuries.
For example, in Indonesia, there is an ancient tradition called Jamu. It's an herbal medicine and wellness tradition that includes herbal-infused cuisine, a tonic (that's also called Jamu), and nutritional supplements to keep the body, mind, and spirit flourishing.
Jamu "has been around for well over a thousand years," explains JUARA co-founder Metta Murdaya, "and there's a lot to be learned from it."
The core principle of supporting skin health and overall wellness through specific food and drink has been confirmed by modern scientific research.² Hundreds of scientific studies have identified various delicious foods that are packed with ingredients that can help support healthy skin.
The 7 Best Foods for Glowing Skin
#1. Fatty Fish (Omega-3 Fatty Acids)
Fatty fish, like tuna, are packed full of healthy fats. More specifically, they are rich in essential fatty acids. These acids are crucial components of your skin barrier, and research shows they can help keep skin healthy.
For example, in one study, participants were given fish oil supplements for two months. The study found that these supplements caused skin hydration to increase by 30%.³
Other studies have found that fatty fish or fish oil supplements can help with dry skin, acne breakouts, and inflammation.⁴
Fatty fish are also rich in collagen. That's one of the proteins that helps your skin retain its structure. Research suggests that fatty fish supplements can help boost collagen production, which in turn can help support skin elasticity.⁵
#2. Bell Peppers (Vitamin C)
Bell peppers are exceptionally rich in vitamin C. In fact, orange bell peppers contain more vitamin C than oranges!⁶
Vitamin C is a powerful antioxidant — one of the "most powerful antioxidants in the skin," according to one scientific study.⁷It can help protect your skin (and body as a whole) against damage caused by reactive molecules called free radicals.
Multiple studies have found that higher vitamin C intake is associated with better skin appearance, including less wrinkling. Studies have also shown that topical vitamin C can help improve skin tone, reduce wrinkles, and generally help protect skin from signs of premature aging.⁸
#3. Sweet Potatoes (Beta Carotene)
Sweet potatoes are a skin-supporting superfood. They are rich in many different essential nutrients. That includes beta carotene, which research has shown can help skin retain its natural glow.
For example, a 2025 scientific review analyzed over 170 different studies and concluded that carotenoids, including beta carotene, are antioxidants that can protect skin cells from free radical damage. This review also concluded that carotenoids have anti-inflammatory properties and can even support skin hydration and elasticity, in part by supporting the natural production of hyaluronic acid.⁹
#4. Berries (Antioxidants to Fight Free Radical Damage)
Many different kinds of berries are rich in essential skin-supporting nutrients, including antioxidants. Some good options include the following:
Blueberries: Rich in polyphenols, antioxidants that can help protect skin from oxidative stress. Also a source of vitamin K. A little higher in sugar than some other berries.
Raspberries: Rich in ellagitannins, which are antioxidant polyphenols. Also a good source of fiber.
Goji berries: Rich in vitamin A, which helps support radiant skin.¹⁰ Research suggests goji berries also have antioxidant and anti-inflammatory properties.¹¹ A key ingredient in our newly-launched Radiance Plumping Serum, alongside turmeric.
Strawberries: Rich in vitamin C, which research suggests helps with skin healing and may even protect against UV damage. ¹²
Açaí berries: Rich in polyphenols. Research suggests these berries can increase the levels of antioxidants in the blood and reduce the levels of chemicals associated with oxidative stress.¹³
Cranberries: Rich in various powerful antioxidants, including quercetin, myricetin, and anthocyanins.¹⁴ Less sugar compared to many other berries.¹⁵
Blackberries: Rich in antioxidants, even compared to many other berries. Also a good source of fiber.¹⁶
#5. Avocados (Vitamin E)
Research has found that avocados can help the skin in various ways. They contain vitamin C, vitamin E, and biotin, also known as vitamin B7.¹⁷ All of these nutrients can support skin health.
For example, research suggests that biotin can support skin cell regeneration, support keratin production for skin structure, and support skin barrier function.¹⁸
In one study, a group of women ate one avocado daily for two months. At the end of the time period, skin elasticity and firmness had increased.¹⁹
#6. Green Tea (Anti-Aging)
There are many different kinds of tea, and most of them have been found to have potential benefits for skin health. Green tea is one example.
One scientific review from 2025 examined over 20 different scientific studies into green tea or its extracts. The review concluded that green tea can help support youthful skin, in part by neutralizing harmful free radicals.²⁰
Another review from 2024 came to a similar conclusion. It found that a type of antioxidant found in green tea called catechins can enhance wound healing, facilitate DNA repair, and even help prevent sun damage, which often contributes to premature skin aging.²¹
One study even found that green tea extract can delay collagen aging, helping keep skin firm.²²
Curcumin is the active ingredient in turmeric, and it has been studied for its potential skin-supporting benefits. These benefits seem present whether curcumin is ingested or used topically in skincare products.
Curcumin is rich in antioxidants. In one 2025 study, women with a facial blemish were given curcumin supplements. After several weeks, their blemishes visibly improved, as did overall skin hydration and gloss.²³
Many of the bioactive ingredients that make these foods such powerful skin-supporting ingredients are also very effective when applied topically. For example, antioxidant-rich foods are a crucial part of a healthy diet, but those antioxidant properties can be utilized in topical products, too.
For example, JUARA's Sweet Black Tea and Rice Moisturizer contains kombucha, a fermented black tea that is rich in antioxidants. It blends this kombucha with rice bran oil, which is a great source of essential fatty acids and vitamin E.
Another great option is JUARA's Radiance Complex Plumping Serum. It contains turmeric, green tea, and goji berry, the benefits of which we discussed above. These powerful ingredients are blended with other natural ingredients, like clove flower, algae, Indian gooseberry, and palm peptide.
As we noted above, some skin-supporting foods are particularly great for supporting aging skin. JUARA's Miracle Tea Recovery Creme for Menopausal Skin blends kombucha, bio-retinol, and Spanish lavender extract to help your skin reset.
Conclusion
A healthy, balanced diet is crucial for skin health, no matter your skin type. The nutrient-rich foods we discussed above are far from the only options: citrus fruits, aloe vera, leafy greens, yellow vegetables, lean meats, and chia seeds are just some of the many foods that contain skin-supporting compounds.
A diet rich in these healthy foods has many potential health benefits, including supporting glowing skin.
Just as healthy foods support your skin from within, it's important to support it from the outside. Consider adding high-quality, natural products that contain the bioactive ingredients in these superfoods to your skincare routine. JUARA formulates its skincare products using botanical-based ingredients like those discussed above.
Frequently Asked Questions
What Food Is Best for Skin Glow?
No single food is best. Instead, try to incorporate various healthy foods into a balanced diet. Some foods that are rich in nutrients and compounds that have been shown to support skin health are fatty fish, berries, tea, sweet potatoes, and bell peppers.
What Are 5 Glow Foods?
Glow foods are those rich in nutrients that have been shown to support radiant, glowing skin. Five examples of glow foods include sweet potatoes, avocados, berries, bell peppers, and spinach.
How Can I Glow in 7 Days?
Improving skin tone and overall health takes time. But certain changes should result in noticeable results within days.
Make sure to drink enough water and eat a healthy, balanced diet, including foods rich in nutrients that support skin health. Complement that with a skincare routine that incorporates high-quality, natural products. And make sure to get enough sleep.
Juara Skincare incorporates ancient rituals with Western skincare science, creating the ultimate beauty experience. We aim to transport you from the mundane to the extraordinary with our exotic ingredients, intoxicating scents, and powerful, skin-improving formulas. All of our products are nutrient-rich and botanically based. We are proud to be certified cruelty-free. Get the latest skin care tips and info on Juara products by learning more about our founders and following us on Twitter, Facebook, Instagram, LinkedIn, and Pinterest.
Metta Murdaya
Co-founder and CEO
Metta Murdaya is co-founder and CEO of JUARA Skincare, a skincare and beauty company inspired by the Indonesian wellness traditions of Jamu. Her award-winning book, Jamu Lifestyle, captures the essence of the Jamu philosophy, emphasizing the power of healthy, intentional, and joyful living. Guided by a deep commitment to societal betterment, Metta inspires individuals to thrive in mind, body, and spirit. As a wellness speaker and retreat guide, she contributes to the Global Wellness Institute’s Aesthetic Health Initiative and serves on the board of Mentari, supporting trafficking prevention and education initiatives in Indonesia and wellness programs in the U.S.
