An estimated 85% of Americans experience skin problems at some point in their lives, with conditions ranging from acne to premature aging affecting over 50 million adults annually.

“While the skincare industry generates billions in revenue annually, many consumers overlook the foundation of beautiful skin—nutrition,” says Suhail Rivera, a nutritionist expert and founder of Alkaline Herb Shop. “What we consume directly impacts our skin’s structure, function, and appearance at the cellular level.”

Below, Suhail Rivera shares foods that support clear skin and help you achieve that glass skin look.

1. Black Sesame Seeds

Research shows the sesamolin and sesamin compounds in black sesame strengthen cellular membranes and improve moisture retention, creating the plump, hydrated appearance essential for glass skin.

2. Kimchi

This fermented Korean staple is rich in vitamins A, B, and C and living probiotics supporting skin clarity. The probiotic bacteria in kimchi strengthen intestinal barrier integrity, decreasing inflammatory markers associated with skin dullness.

3. Sardines

These small fish deliver a powerful combination of omega-3 fatty acids, vitamin D, and selenium rarely found together. Studies show that marine-based omega-3s reduce inflammatory markers in skin cells while vitamin D regulates cell turnover, both crucial for achieving clear, luminous skin.

4. Matcha Powder

Matcha is rich in epigallocatechin gallate (EGCG), a potent catechin known for its antioxidant and anti-inflammatory effects.

5. Walnuts

These nuts contain a rare combination of omega-3 fatty acids, copper, and polyphenols specifically beneficial for skin structure. Walnuts are packed with alpha-linolenic acid (ALA), a plant-based omega-3 that supports the skin’s natural barrier function.

The Expert Takeaway

Suhail Rivera, a nutritionist expert and founder of Alkaline Herb Shop, concludes, “These foods must be consumed regularly to transform your skin from within. Don’t expect overnight miracles—glass skin results from sustained cellular nutrition that builds over time. Commit to these foods for at least 8-12 weeks, and you’ll see the difference between temporary surface treatments and true skin transformation.

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