Every Instagram influencer and beauty expert talks about the right skincare regime and best product recommendations. But the least attention is paid to our daily eating habits. The contradictory fact is, the right food contributes the most to healthy-looking skin compared to daily skincare rituals.
With this piece, we are here to shed light on the best foods for glowing skin.
Read on to discover the best food for good skin and revamp your diet to attain the skin of your dreams.
Incorporate These Foods for Healthy & Glowing Skin
Food is the most vital part of our health inside out. Not only does it affect our body but also our skin. Here’s a list of some of the best foods for healthy skin:
Citrus fruits like orange, tomato, kiwi, lemon, papaya, pineapple, strawberry, and pomegranate are packed with the goodness of vitamin C and other antioxidants that help protect our skin from free radical damage. These fruits for glowing skin have gentle exfoliating and detoxifying properties to slough off dead skin cells, smoothen skin texture, and brighten up your skin tone.
Consuming carrots in your salad gives you healthy and glowing skin. Packed with the benefits of vitamin C for skin, antioxidants, and skin-loving nutrients it helps stimulate collagen production, repair damaged skin tissues, and makes your skin glow. It has excellent anti-ageing benefits that help maintain a youthful radiance.
Broccoli contains high contents of vitamins A, B complex, C, and K which are the essential nutrients for the skin to maintain a healthy glow. The presence of lutein compound in broccoli protects your skin against oxidative damage and allows your skin to glow naturally.
Leafy veggies play a major role in your diet to enhance your skin health and radiance. Vegetables like spinach, collard-green, lettuce, coriander leaves, and mustard leaves have oodles of nutrients, antioxidants, vitamins, and minerals that help improve overall skin health and remove dullness to promote natural radiance.
Dry fruits and nuts are a naturally rich source of essential fats, protein, vitamin E, and zinc that protect the moisture mantle of the skin, soothe inflammation, and even out skin tone. Walnuts and almonds work wonders for you to attain healthy and glowing skin.
Sunflower seeds are rich in vitamin E, which is an excellent antioxidant to fight free radical damage and premature skin ageing. It also contains essential fatty acids and linoleic acid to enhance your skin’s natural radiance.
Laden with the goodness of antioxidants, vitamins C and E, avocados protect your skin against oxidative stress due to sun exposure and support healthy skin. Including avocados in your diet helps delay the process of skin ageing, prevents moisture loss and promotes inner glow.
Loaded with tons of skin-beneficiary nutrients including omega-3 fatty acids, protein, and anti-inflammatory agents, salmon fish helps promote overall skin health. If you’re a non-vegetarian, add salmon fish to your diet to keep your skin soft, moisturised and happily glowing!
Egg yolks are high in protein and omega-3 fatty acids which help fortify the natural moisture barrier function and increase skin cell turnover. It also contains biotin (vitamin B complex) and zinc that repairs damaged skin tissues while keeping your skin vibrant and youthful.
Besides the topical use of olive oil for skin, it is one of the healthiest edible oils. Enriched with healthy fats, antioxidants, and anti-inflammatory agents it helps take care of your skin inside out.
It’s good news for everyone who loves to indulge in dark chocolates! Packed with a bunch of skin-friendly antioxidants, dark chocolates prevent free radical damage, hydrate your skin, and soften skin texture to support healthy and glowing skin.
Green tea is chock-full of antioxidants, anti-inflammatory agents, and minerals. The powerful combination of these skin-beneficiary compounds increases blood circulation, stimulates lymphatic drainage, and repairs rough skin texture giving you a naturally smooth and glowing skin complexion.
Lifestyle Tips for Glowing Skin
Besides eating the right food, here are some healthy lifestyle tips for glowing skin that you need to follow to attain the skin of your dreams:
- Make sure to follow a simple 3-step routine of CTM (cleanser, toner and moisturiser).
- Use sunscreen with SPF 30+ not only when you step out but even while you’re indoors.
- Cover your face when you step out if possible. The air pollutants may clog your pores causing acne and dull skin.
- Every morning after you wake up, ice your face by dabbing it all over your face using a clean muslin cloth. It helps calm redness and inflammation and stimulates blood circulation.
- Exfoliate your skin once a week to deeply cleanse the pores and prevent unwanted breakouts.
- Start working out 2-3 days a week. This will help your skin glow inside out.
- Avoid grubbing on processed foods or snacks. Instead, add fruits and leafy vegetables to your diet to supply enough skin-building nutrients.
- Use a sheet mask to pamper your skin with some extra hydration and nourishment.
- Make sure you’re having enough water to maintain hydration. Skin experts recommend drinking 3-4 litres of water per day.
- Add face yoga to your skincare ritual to increase blood flow, promote lymphatic drainage, and brighten up your complexion from within.
- Switch to natural home remedies instead of commercial products, as they are free from chemicals and cause no side effects.
Nutrients Which Help to Promote Glowing Skin
Foods with the right set of nutrients including vitamins, minerals, protein, and fatty acids work together to give you healthy, smooth and naturally radiant skin. Here are some of the critical nutrients for glowing skin:
- Vitamin A helps promote collagen production in the skin preventing premature signs of ageing like fine lines, wrinkles and patchy skin texture.
- Vitamin C is a powerful antioxidant that fights free radical damage to the skin, provides UV protection, and maintains a natural glow.
- Vitamin E is an antioxidant with moisturising and anti-inflammatory properties to soothe skin inflammation, and redness, and fortifies the moisture barrier of the skin.
- Vitamin D is another important nutrient that protects against sun damage, prevents pigmentation, and maintains even-toned skin.
- Biotin (Vitamin B7) is a type of vitamin B complex that increases skin cell turnover, promotes keratin synthesis, and improves skin appearance.
- Zinc is a micronutrient that helps stimulate the process of wound healing, balances sebum levels, and promotes skin health.
- Protein supplies amino acids to increase collagen production. This collagen is essentially the building block which makes your skin youthful and firm.
What are the foods to avoid for glowing skin?
Avoid intake of deep-fried food, preserved foods, processed snacks, carbonated drinks, beverages, spicy foods, and salty foods to attain a glowing skin tone.
Should we have all these foods every day?
No, you can consume any of the foods for healthy skin based on their availability and seasonal changes.
Your skin is 80% of your diet and 20% of your skincare regime. Now you might be better able to balance where to invest your time, energy and of course, money.
We hope this food guide makes your mission to glowing skin simple and achievable. Incorporate these foods for glowing skin in your daily diet, and we guarantee that you will cut down the hassle of using thousands of skincare products. Good luck!