The way we eat certain foods to boost healthy hair and nail growth is the same way it’s important to eat certain foods for healthier skin.
Certain food items like fruits and vegetables are more effective than artificial aids like cosmetics in maintaining healthy and glowing skin.
The skin can become dull, dry, and lifeless due to several factors like the weather, pollution, lack of exercise, aging, dehydration, and diet.
However, some foods can make the skin look fresh and smooth.
Proteins are required for tissue repair, fats for good circulation, and supple skin and vitamins to prevent premature aging.
Importance of Fluids and Fatty Acids for the Skin
It is important to keep the skin hydrated by drinking plenty of healthy fluids and choosing the right food.
One must drink at least six to eight glasses of water every day to flush out the toxins from the body.
Apart from water, herbal, green, and white teas provide flavonoid antioxidants to the body.
You can also drink water flavored with herbs, fruits, and vegetables.
Essential fatty acids cannot be synthesized by the body and must be supplied by the diet.
They are required for the growth and maintenance of the hair and skin.
Omega 3 fatty acids are found in fish oil, flaxseeds, and walnuts. Linoleum acid is nutritious for the skin and can be obtained from olive oil.
What Should I Eat to Get Glowing Skin?
There are many foods with antioxidants that make the skin glow. Top of these foods include:-
Vitamins A, B, and E for Glowing Skin
Sesame seeds are rich in vitamin E, an antioxidant that neutralizes the harmful effects of free radicals on the skin.
Sesame seeds also contain vitamin A and B complex, which the skin needs for nourishment and rejuvenation.
Lightly toasted or roasted sesame seeds retain flavor and crunchiness.
Vitamins E and B are also found in nuts like almonds and hazelnuts, green leafy vegetables, and sunflower seeds.
The avocado is a rich source of vitamin B complex and other essential oils that help to soothe the skin.
Related Content: How Can I Use Avocado Oil for Skin?
Vitamin C is Essential for Healthy Skin
Antioxidant vitamin C is essential for healthy skin and is found in brightly colored fruits and vegetables like:
- Red bell peppers
The papaya fruit softens the skin and reduces blemishes.
The rich content of vitamin C and the mildly astringent property of oranges makes them beneficial for acne-prone skin.
Orange juice stimulates the production of collagen, thus making the skin smooth and soft.
The juice deteriorates very quickly after the fruit is cut, so it is best to have it fresh.
Moreover, it is advisable to consume the whole orange than just the juice, as the fiber is also beneficial.
Antioxidant vitamin A is also found in items like broccoli, pumpkin, sweet potato, papaya, mango, and liver.
Carrot is the richest vegetable source of pro-vitamin A beta carotene.
Acne and other skin conditions are often due to the toxicity in the blood and can be remedied by carrot juice, which has a powerful cleansing effect.
The juice is also effective in alleviating pigmentation and uneven skin tones. Carrots are featured prominently in my homemade rejuvenating soup.
Though carrots can be eaten raw, cooking helps to break down the fiber in the beta-carotene and make it easy to be used by the body.
Cooking carrots also brings out the natural sweetness and is good for desserts.
Spinach and beetroot juice gives a glow to the skin, while tomatoes keep the skin moist.
Ginger has the antioxidant gingerol, which neutralizes free radicals that harm the skin.
Ginger also maintains the smoothness and evenness of the skin tone, especially during winter.
Other Important Food Items for a Glowing Skin
Spinach leaves are rich in vitamin C and also iron.
While vitamin C moisturizes and softens the skin and rejuvenates it, iron also helps the skin by boosting the formation of hemoglobin in the blood.
Moreover, it helps to transport oxygen to the body cells, thus keeping the skin healthy.
Other foods rich in iron are poultry, meat, fish, eggs, dairy products, peas, dried beans, dark green leafy vegetables, and fortified cereals.
Honey has antioxidant and antimicrobial properties, so it helps to refresh and rejuvenate the skin and make it supple and soft.
It also has the property to absorb and retain water, so it prevents dryness of the skin and keeps it hydrated.
Finally, low-fat yogurt gives smooth and young-looking skin.
30 Plus Foods for Healthy and Glowing Skin
To summarize, if you want healthy and glowing skin, below are the foods you should incorporate into your diet as much as possible:-
- Red bell peppers
- Spinach and other leafy green vegetables
- Soybeans, peas, and beans
- Poultry, beef, and fish
- Eggs and dairy products
- Fortified cereals
- Low-fat yogurt
- Adequate liquids – water, green tea, flavored water, carrot juice, orange juice, beetroot juice, lemon juice, tomato juice, pomegranate juice, apple juice, cranberry juice, cucumber juice, and grape juice
Foods to Avoid if You Want Clear Skin
Intake of an adequate amount of fluids, green leafy vegetables, fruits, honey, etc to maintain glowing skin is not all that’s required.
It’s also important to avoid oily, overly spicy, and junk food. It is better to get a healthy glow from the diet rather than artificial means like cosmetics.
Tip: Face packs made from fresh fruits are best for nourishing and moisturizing the skin!
I will share some great DIY mask recipes shortly. In the meantime, check out the homemade clay mask recipes here.