Achieving that dreamy, dewy “glass skin” glow isn’t just about the latest serum or 10-step K-beauty routine. The real secret is what’s on your plate. According to nutritionist Suhail Rivera, founder of Alkaline Herb Shop, beautiful skin starts with cellular nutrition.
Foods for Glass Skin
Black Sesame Seeds
Don’t let their size fool you, black sesame seeds pack a serious skin-loving punch. Rich in vitamin E, zinc, and unique antioxidants called lignans, these tiny seeds work overtime to support the structure and hydration of your skin. Suhail Rivera explains that the compounds sesamin and sesamolin strengthen skin membranes and lock in moisture, helping create the plump, luminous look we associate with glass skin. Just one tablespoon a day can noticeably boost elasticity and texture within weeks. Try sprinkling them on oatmeal, smoothies, or roasted veggies for an easy daily upgrade.
Kimchi
Your gut and your glow are more connected than you might think. Kimchi, the spicy fermented staple from Korea, is a powerhouse of vitamins A, B, and C, along with live probiotics that promote gut health and radiant skin.
“The probiotics in kimchi reduce inflammation and improve cell renewal,” said Rivera.
That means fewer breakouts and more clarity. For Black women experiencing stress-induced acne or hormonal flare-ups, kimchi can help restore balance from the inside out. Add a scoop to grain bowls or enjoy it alongside dinner to get those good bacteria working in your favor.
Sardines
They might not be your go-to snack, but sardines are skin superheroes. These small fish are loaded with omega-3 fatty acids, vitamin D, and selenium, three nutrients that work together to calm inflammation and speed up skin cell turnover. Rivera points out that the amino acids in sardines support collagen production, while selenium protects against environmental damage. That translates to smoother texture and a brighter glow. Try them grilled on toast, in salads, or mixed into pasta for a skin-nourishing meal that works overtime.
Matcha Powder
A single cup of matcha is like a spa day for your skin. This vibrant green tea powder is bursting with antioxidants, especially EGCG, which helps neutralize the free radicals that damage skin over time. Plus, matcha contains L-theanine, an amino acid that lowers cortisol levels, which is important for keeping stress-related breakouts in check.
“Matcha is especially helpful for inflammatory conditions like acne or eczema,” noted Rivera.
Sip it hot with oat milk or add a teaspoon to your smoothie for an easy skin-boosting ritual.
Walnuts
If hydration, resilience, and smoothness are on your skincare wishlist, walnuts deserve a spot in your snack drawer. These crunchy nuts offer a rare trio of omega-3s, copper, and polyphenols that reinforce the skin’s natural barrier. Rivera explains that their high levels of ALA help the skin retain moisture while antioxidants like vitamin E protect against damage from pollution and UV rays. Just a small handful daily can help calm redness, even out tone, and boost your skin’s bounce. Enjoy them raw, in trail mix, or chopped over salads.
The Expert Takeaway
“True glass skin is built from the inside out,” said Suhail Rivera. “Topical products can only go so far—real transformation happens at the cellular level.”
By consistently eating these nutrient-dense foods, Rivera says you can expect visible improvements in about 8–12 weeks. If you’re ready to glow like never before, it might be time to refresh your grocery list.