Everyone, whether male or female, wants glowing, clearer, and radiant skin and face. But due to pollution, sun’s rays, and stressful lifestyle, your skin or face starts losing its natural glow. In this situation, many individuals turn to many skin care products such as lotions, creams, and other skin treatments.
However, their effect may last for a short time, but sometimes they also may have some side effects. In such a situation, have you ever thought that your diet may play a vital role in glowing skin?
This article reveals the best diet plan for glowing skin. In addition, you will also learn about the foods that you should not consume.
20 Best Foods For Naturally Glowing Skin:
Here’re the 20 best foods for naturally glowing skin tone —
1. Green Leafy Vegetables:
While talking about the diet chart for glowing skin, leafy green vegetables come first. These vegetables are extremely rich in antioxidants, essential vitamins, minerals, and nutrients. For this, you can include spinach, radish leaves, broccoli, mustard greens, and coriander.
These vegetables will not only give you relief from lifeless skin but also help enhance your skin. You can consume them by putting them in soups, salads, sandwiches, and lentils, etc.
2. Avocado:
Avocado is one of the best foods for the skin. It is rich in healthy fats and vitamin E. Healthy fat helps to reduce inflammation and vitamin E works as an antioxidant.
This delicious fruit locks moisture reduces skin damage and prevents premature wrinkles and pimples. You can consume avocado fruit during breakfast or with sandwiches and salads.
3. Turmeric:
Turmeric is rich in antibacterial, antiviral, anti-inflammatory, and antifungal properties. It also contains a phytonutrient called curcumin. Turmeric helps to kill harmful bacteria inside and outside your body.
You can start your morning with a spoonful of raw turmeric or you can mix turmeric in a glass of warm milk before going to bed at night. Also, you can also add turmeric to vegetables, salads, and juices.
4. Aloe-Vera:
Aloe vera is one of the most popular homemade remedies to overcome face and skin problems. It contains hormones called gibberellin and auxin, known for their anti-inflammatory properties.
Therefore, when you consume aloe vera juice, apply it, or consume it as a supplement, it helps to reduce any kind of skin inflammation to a great extent.
5. Fruits:
Fruit comes with many essential vitamins, minerals, antioxidants, healthy fat, and sugar. Sweet fruits work to reduce the desire for hunger again and again.
Due to this, you eat less and the habit of eating junk food can be reduced. Therefore, by consuming different kinds of fruits, you can maintain your skin health and increase the glow in the skin.
- Apple fruit maintains the toned look and makes your skin young.
- Banana is rich in vitamin A, B and E. It helps prevent premature wrinkles on the skin.
- Papaya cleanses the skin by removing impurities and removes the dead skin cells.
- Orange and kiwi are rich in vitamin C, which increases collagen synthesis and prevents wrinkles from occurring.
- Mango is rich in healthful antioxidants and vitamin A, which help prevent premature aging symptoms or wrinkles on the skin, maintains the glow and skin tightness.
- Drinking a glass of warm water mixed with lemon and honey will improve your skin tone, which will make your skin look clearer.
- Guava, grapes and strawberries are also rich in vitamin C. Vitamin C helps protect your skin from damage from the sun’s harmful rays and works new cells to form. Thus, it keeps your skin young, beautiful and radiant for a long time.
- Berries (such as blueberries, goji berries) are also rich in vitamin C, which is a powerful antioxidant and immunity booster. Consuming them helps in getting rid of scars and dark spots quickly.
6. Carrot:
Carrots contain high levels of beta-carotene, antioxidants, and vitamin A. They help make your skin healthy from the inside by removing the bad toxins. It protects your skin from sun damage and reduces premature wrinkles. Other options may include sweet potatoes and yam, which show similar results.
7. Water:
Drinking plenty of water is vital for your health as well as it is also good for your skin. Water helps remove bad toxins from the body as well as keeps you stay hydrated. In this way, it works to prevent wrinkles on the face and brings a glow to the skin. Instead of using cola, soda, and other sweetened beverages drink plenty of water throughout the day.
8. Fish or Fish Oil:
Fish or oil made from fish are extremely rich in omega-3 fatty acids. Its moderate consumption keeps the level of natural oil in the skin balanced, which helps in reducing pimples, chapped skin, inflammation and redness.
To keep your skin soft and healthy, you can consume fish such as salmon, tuna, or fish oil supplements. It is beneficial to eat grilled or baked fish without removing the skin.
9. Healthy Fat:
Healthy fat is really beneficial for your skin. The best sources of healthy fat are nuts (such as almonds, walnuts, and pistachios), seeds (such as sunflower seeds, flaxseed, and chia seeds), healthy oils (such as olive oil, rice bran oil, and sunflower oil), and fish.
Seeds, nuts, and oils are healthy choices for vegans. To get beautiful and radiant skin, you should add enough nutritious elements to your daily diet.
10. Green Tea:
Green tea is a natural source of antioxidants and large amounts of flavonoids. The antioxidant properties present in green tea help in eliminating harmful free radicals, thereby protecting the skin from dark spots, premature aging, and redness.
Green tea also works to reduce the level of acne-causing hormones, which makes the skin look healthy and glowing.
11. Broccoli:
Broccoli contains abundant antioxidant and anti-inflammatory properties. Antioxidant properties play a vital role in keeping your skin healthy. Free oxygen radicals disrupt normal cell functioning and organs by damaging cells.
This can lead to imbalances in levels of hormones, stomach problems, and weak immunity. Therefore, you should take a good dose of antioxidants through healthy and nutritious food. In such a situation, broccoli can be a good choice.
12. Yogurt:
Yogurt and buttermilk are rich in probiotics, which help in bowel movements and digestion. When your digestive system is correct, you also reduce the risk of skin problems such as scars, pimples, or any kind of skin infection. Yogurt can be consumed every day after lunch, with dinner, or in smoothies.
13. Gourd:
Chicken pox can occur at any time and at times the traces of chicken pox remain for several days. In this case, eating right can be very helpful. Gourd or its juice can be a good natural remedy to remove traces of chicken pox.
The phytonutrients found in the gourd have antioxidant and anti-inflammatory properties. In this sense, it is a good food choice to remove scars naturally. You can drink gourd juice along with other foods for breakfast. You can also make gourd soup or mix it with vegetables and lentils.
14. Bitter Gourd:
It may be bitter to eat, but bitter gourd has many health benefits. It is not only beneficial for your health, but it also may play an important role for your skin. Bitter gourd contains antioxidant and anti-inflammatory properties.
It helps relieve many skin-related problems such as spots, allergies, and tanning. In addition, it also keeps your liver and stomach healthy.
15. Red Wine:
Red wine is nothing but the fermented juice of red grapes. It has the properties to preserve the glow of the skin and reduce the problem of aging or premature wrinkles. Its antioxidant properties help to flush out toxins and protect the skin from inflammation and damage from the sun’s harmful rays.
Consume it only in limited quantities, as excessive consumption of alcohol can make your body dehydrate, which can increase skin problems.
16. Whole Eggs:
Here’s another reason which suggests that you should eat the whole egg. The egg yolk is a great source of vitamins that are vital for the proper functioning of cells, as well as contains the “beauty vitamin,” called biotin.
This B vitamin (biotin) is more commonly known to work hair growth and strengthen your fingernails. In addition, many scientific research have shown that it also helps protect skin from rashes, acne and even dryness.
17. Kale:
Kale is considered a superfood for glowing skin. This cruciferous veggie comes with the skin’s favorite anti-aging vitamins such as vitamin A, vitamin C, vitamin E, and vitamin K.
Leafy greens are one of the best sources of vitamin K, a vitamin that works with blood clotting and faster healing. And when applied topically, it can help minimize the visibility of scars, stretch marks, bruises and spider veins.
18. Blueberry:
Blueberries are nature’s finest superfoods. This small delicious fruit is rich in carbohydrates, protein, fiber, vitamin C, vitamin K, calcium, magnesium, and potassium.
Per one cup serving (148 grams) of raw blueberry provides about 21.4 g carbohydrates, 1.1 g protein, 3.6 g fiber, 14.4 mg vitamin C, 28.6 mcg vitamin K, 8.9 mg calcium, 8.9 mg magnesium, 17.8 mg phosphorus, and 114 mg of potassium.
Due to their antioxidant properties, blueberries help prevent cell-damaging and skin-aging free radicals. In addition, berries contain high concentrations of anthocyanins. Anthocyanins are the phytonutrients that are responsible for giving blue color to these berries.
What’s more, blueberries are a great source of prebiotics which can help alleviate inflammation-induced skin conditions and heal your immune system.
19. Almonds:
Almonds are a rich source of vitamins with skin care, vitamin E. Vitamin E present in almonds defends against sun damage and helps repair scarred cells. People who consumed about 14 mg of vitamin E daily and then were exposed to UV light burned less than those people who took none.
In addition, vitamin E also acts as an antioxidant and fight against the bad effect of free radicals.
20. Dark Chocolates:
Eating dark chocolates can be a great choice for glowing skin. It comes with vitamins, vitamin A, and vitamin K. In addition, it is also rich in protein, fiber, iron, and calcium.
Its antioxidant properties help reduce skin roughness and protect your skin against the sun’s harmful rays. In addition, cocoa’s antioxidants present in dark chocolates help protect your skin from oxidative stress and thus prevent premature skin aging.
Foods To Avoid:
If you have the desire of having healthy and radiant skin, you have to avoid the following foods —
- Processed and junk food.
- Oily and more chili-spicy foods.
- Piquant or spicy food.
- High sodium and high sugar foods.
- Foods that have high levels of estrogen.
- Overcooked or partially burnt foods.
- Foods that increase the internal temperature of the body.
Take Away
Healthy and glowing skin is a sign of good health and a nutritious diet for glowing skin is also very important. Therefore, in time, remove all bad habits and start eating healthy and nutritious food. Follow the diet plan given above and adopt a new lifestyle. Also, don’t forget to share your experiences with us in the comment box.