Discover the secret to luminous skin with our guide to the best foods for glowing skin, where nutrient-rich choices like berries and fatty fish take centre stage, offering a natural path to radiant beauty. Embrace these dietary gems to unlock a complexion that truly shines from within.
“Beautiful Skin Requires Commitment Not a Miracle”
If only beauty products could cure or strengthen your skin, consumption of natural foods for good skin wouldn’t have stood a chance, but unlike the several advertisements made by beauty brands, food is the key to healthy and glowing skin.
We have heard those ‘Dadi ke Nuske’ stories where she has solutions for everything and they don’t involve any expensive or chemical products. Those ‘nuske’ involve mixtures of natural foods and forming paste for healthy and glowing skin.
Although it is important to know that none of the products would work if you didn’t eat right.
So here is a list of the best foods for glowing skin that will do wonders for your skin and enhance the effectiveness of your products.
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Best Foods for Glowing Skin
On a hot day, we all know what can keep us cool: watermelon!
With its high-water content and sweet taste loved by many, it has impressive health benefits most of you would not be aware of.
Did you know the high concentration of water in this fruit is capable of reducing puffiness under your eyes?
Well, yes, it does! Not just that, due to its low amount of sugar, you can say goodbye to glycation, which leads to lines and wrinkles.
Watermelon can be consumed in several ways, such as raw, in juice, or even in a smoothie. Your balanced diet cannot be complete without this, for sure!
Avocados never fail to surprise us, and the nutrients they provide are endless.
They are a good source of vitamins A, E, and C, which are antioxidants that prevent cell damage and have also proven to be beneficial for the hair.
They are also said to improve skin tone and help you absorb Vitamin D, E, and K better.
Avocados can be chopped up in a salad, stuffed, or eaten with scrambled eggs. You can also mash them and consume them as a spread on toast.
They consistently top the list due to their exceptional advantages for the overall body, but they also have a lot of potential to impart good and healthy skin.
While all dry fruits have one or another benefit, walnuts have a special room of amazement for the skin.
For vegetarians, this is a good source of Omega-3 fatty acids, which are mostly found in fatty fish.
Other than omega-3 fatty acids, L-arginine and vitamin C in walnuts amp up collagen production in our body, which is responsible for enhancing skin elasticity, preventing sagging, and leaving your skin youthful and plump.
Other beneficial compounds present in walnuts that improve skin health include antioxidants, polyphenols, and zinc.
Just soak some walnuts overnight—about 3 to 4—and have them in the morning with your breakfast, and you are good to go.
Oranges are home to extensive amounts of Vitamin C, which, if consumed regularly, would beautify your skin and keep you healthy.
It contains enough Vitamin C, which is an antioxidant and can help prevent skin damage, to keep skin healthy and glowing.
Along with helping in collagen production for skin health, it also benefits the immune system and digestive systems by protecting the body from damage caused by free radicals and breaking down food to absorb nutrients, respectively.
Did you know you can also make orange lemonade? It is not just refreshing but delicious as well.
Well, yes, just combine freshly squeezed orange juice with lemon juice, water, and sugar in a pitcher, shake, and pour!
It is also successful in boosting your immune system and digestive system and protecting you internally from germs.
What are you waiting for? Start peeling to enjoy the benefits of oranges!
5. Flax Seeds
Flax seeds are a type of Omega-3 fatty acid found in plants, and they help you detox.
It reduces the effects of UV radiation, smoking, and pollution and could be very advantageous if you are just beginning your diet plan.
Omega-3 fatty acids, lignans, and fibre are the key components that make flax seeds magical for healthy skin.
Due to their Omega-3 fatty acids, they help keep the skin hydrated and plump and also reduce inflammation. Lignans help improve your skin cells and reduce wrinkles and fine lines.
Fibre, needless to say, improves digestion and gut health. Only a healthy gut can give you clearer and healthier skin.
All you need are a few flax seeds, which you can consume in a variety of ways.
- Slightly roast and garnish your curries.
- Add it to your cereal.
- Bake with them.
- Add it to your smoothies or shakes.
- Sprinkle them on salads raw.
Thanks to their versatile nature, consumption is not an issue if you genuinely intend to have it.
Did you know one bowl of broccoli contains all the nutrients you need for the day?
Broccoli is an all-in-one deal: a green vegetable rich in vitamin C, calcium, and selenium.
The antioxidants present in broccoli improve your skin’s health, slow down ageing, prevent skin cancer, and produce collagen.
The special ingredient in broccoli is sulforaphane, which prevents sun damage and keeps your skin healthy.
Broccoli can be included in your salad or roasted; you can also have it boiled with a few other vegetables; or you can even make it into a pasta sauce using oil and cheese.
The fruit that enhanced the taste of our delicious Chaat, Dahi Bhalla, Papdi Chaat, etc., has other properties that might amaze a few people.
It is not something you use only to garnish; it protects you from the sun, treats acne and breakouts, hydrates skin, and much more.
Pomegranates consist of polyphenols that assist in fighting free radicals and regulate the skin’s blood flow.
Pomegranates can be included in your diet with your green salad, pomegranate juice, or garnished with yoghurt or other meals.
So, are you ready to include it in your diet plan?
The nuts that we consume in ice cream, custards, and other desserts have the potential to beautify our skin.
Yes, well, almonds, which are considered to improve memory, also enhance your skin.
Almonds have proven to help the skin get brighter due to their high Vitamin E concentration, which also treats dark circles and dry skin. It also contains zinc, copper, and magnesium, which are quite important for healthy skin.
It has properties for multiple other benefits as well.
- Strengthening hair
- Improved skin hydration
- Reduced wrinkles and dark circles
If you’re planning to start consuming them, you can do that in multiple ways:
- Simply soak 5–6 almonds overnight and have them with your breakfast.
- Use them in baking recipes.
- Make a creamy almond spread.
- Nourish your trail mix with almonds.
The beta-carotene in carrots that gives them their red colour is converted into Vitamin A in the body.
Vitamin A also promotes firm, elastic, and healthy skin.
Carrots are a high source of potassium, which is a prime cure for dryness and keeps your skin hydrated.
It may also help reduce blemishes and dark spots.
Carrots can be consumed raw, in a salad, or as a juice. If you don’t like crunchy carrots, you can boil them with other veggies and have them.
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Kiwis contain even more concentrations of Vitamin C than oranges, and the antioxidants help detoxify.
It is to be consumed after being fully ripe; that is when it is the most nutritious.
It is a skin healer and prevents ageing; it has acne-preventive properties, flushes out the toxins in your skin, and leaves your skin spot-free and flawless.
Kiwis are best eaten raw but can also be consumed in liquid form, like juice or smoothies.
Being a green vegetable, it has an immense number of benefits, not just for the skin but for the entire body.
Spinach includes vitamins A, C, and K; we discussed the benefits of vitamins A and C.
The added vitamin K purifies or detoxifies your skin, preventing dark spots, scars, inflammation, and much more.
Spinach might not be a vegetable loved by all, but it is loved by your skin.
It also has properties to enhance your bone health and the radiance of your skin and ward off acne and hyperpigmentation.
We all love ‘Palak Paneer, and there are tonnes of recipes that involve spinach. It can be fed in various forms as a salad or as spinach juice too.
Yoghurt in its different forms has gained a lot of buzz; it is tasty, served cold, and looks like ice cream.
It is packed with protein and probiotics that help fight inflammation, acne, and atopic dermatitis and leave your skin glowing and young.
It hydrates and also prevents your skin from sagging, resulting in fewer wrinkles.
Yoghurt is best when you have a bowl of it every day. To enlighten your taste, you can also add some fruits and nuts. Frozen Yogurt is another form that is healthy and tasty.
13. Olive Oil
It also has skin benefits, including the prevention of inflammation and ageing. Along with that, it has antibacterial and moisturising effects.
The vitamins A and E present in the oil revitalise the skin, strengthen its tonicity, and promote skin cell regeneration, giving it elasticity and shine.
To reap the benefits of olive oil in your diet, it is best to cook with it. Remember to keep it below the smoking point.
You can even use it to make salad dressing.
14. Dark Chocolate
While you may think dark chocolate is only for taste and gives you fat, you’re wrong; it has properties that enhance your skin.
You might not know it, but it is way more powerful than berries and cranberries.
Chocolate also consists of antioxidants called flavanols that are responsible for protecting the skin from sun damage.
With different types of chocolate, the flavanol varies.
Dark chocolate contains high levels of flavanols, which can help delay the onset of sunburn and other signs of sun damage.
Dark chocolate can be eaten raw; you can have a dark chocolate smoothie or even a dark chocolate brownie.
It could be one of the tasty and healthy options you can opt for to have glowing skin.
To benefit from dark chocolate, the amount and quality of cocoa need to be taken care of. Choosing the wrong product with a high sugar content can even do the reverse.
15. Green Tea
Green tea has been advertised to help lose weight, but little did we know it has attributes that strengthen your skin too.
It is very high in antioxidants and wards off radicals.
The antioxidant polyphenol found in green tea prevents diabetes, inflammation, and heart disease.
The same antioxidant is also the main source of protein for the skin and could reverse signs of ageing.
Green tea in the morning is the best since, when you are on an empty stomach, it will work the best and detoxify you for your day ahead.
You can buy green tea bags to have with boiled water. Although, if available, green tea leaves are the best to use.
These foods more or less contain properties, minerals, and antioxidants that help provide healthy and glowing skin if consumed regularly.
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