When it comes to achieving glowing skin, I often tell my friends and clients that what you put into your body is just as important as the products you apply to your skin. Over the years, I’ve seen firsthand how a balanced, nutrient-rich diet can transform the complexion from within. Almost everyone among us longs for beautiful, smooth, and glowing skin. There are several creams and ointments that have created a lot of hype and claim to provide you with glowing skin. However, it’s important to note that many of these creams are ineffective and you may only realize this after purchasing them.
Through trial, error, and a lot of research, I realized that achieving glowing skin is more about a healthy diet and keeping a balance and consistency than any one magical food or supplement. In my experience, the key to radiant skin lies in incorporating foods that are rich in vitamins, antioxidants, and healthy fats. A diet rich in healthy fats and vitamins helps you have better skin health. Just as nutrition is important for providing the best possible health, it is equally essential for providing you with the best glowing skin.
We will discuss how a nutritious diet for glowing skin can help provide you with the best skin health benefits.
Healthy Food for Glowing Skin
Now that we have understood how food and diet can affect glowing skin, Since ancient times, a nutritious and healthy diet has been instrumental in deciding how your skin appears.
From that perspective, we will check out the best food options that can help make your skin glow.
Yoghurt
Yoghurt consists of lactic acid, which in turn helps you breed good bacteria. It is generally regarded as the best option for your gut. In addition, it is also found to be the best option for your skin.
In fact, good bacteria in your gut can help you get glowing skin. Another excellent option that can be helpful in this context is eating foods that consist of probiotics.
Tomatoes
Tomatoes consist of a substance known as lycopene. The substance gives red colour to the tomatoes and also helps in the production of collagen. As you must be aware, it is the collagen that provides the glow to your skin.
If you are looking for the best food for healthy skin, look no further than tomatoes. You can either eat the tomatoes in a curry or salad. You can even have it with rotis. It can be useful and practical to leave your skin glowing if it is consumed regularly.
Eggs
Eggs are rich in vitamins and minerals. It can be one of the excellent protein options for protein. In fact, the protein is the building block for the entire skin. In fact, eggs have been considered to be the right food for the glowing skin.
You can have eggs in a variety of ways. Consume them boiled, half-boiled, scrambled, or in the form of a curry. If you plan to have eggs, they will never disappoint you with their excellent taste and nutrients.
Avocados
Avocados are rich in vitamin E and several healthy oils. This makes it the perfect superfood for healthy skin. In fact, avocados are considered to be the best superfoods across the globe. The Vitamin E in Avocado slows down the process of ageing.
Having avocados regularly can be an excellent option to help you prevent premature aging, wrinkles, and dull skin. It is also helpful in retaining the moisture in your skin, thereby helping in achieving glowing skin.
Water
Wondering how it can be considered a food? Well, your body is made primarily of water. In fact, water has been the base of all our nutrients and nourishments. Drinking enough water will help your skin retain moisture. This keeps your skin glowing and supple.
It is recommended to drink at least 8 to 10 glasses of water per day. A well-hydrated skin will ensure that it can effectively flush out the toxins. It can also help you keep bacteria and other issues away.
Green tea
Green tea has been widely used for weight loss. But, apart from that, it also has several other benefits. Glowing skin is yet another outstanding benefit offered by green tea. The antioxidants in green tea help reduce acne and also prevent premature ageing.
Green tea has the ability to fight free radicals that can result from excessive sun exposure. When you choose to drink green tea, you are definitely delaying the telltale signs of ageing which include fine lines, sagging skin, and wrinkles.
Dark chocolate
Dark chocolate is a wonderful food for glowing skin. You need not consume just bland food to be healthy. Yes, something as sweet as dark chocolate can also be an excellent option for glowing skin. Flavonoids in the dark chocolates prevent sunburn and keep your skin glowing.
Ark chocolates are known to improve your skin texture. It provides skin hydration and protection from harmful UV radiation damage.
Fatty fish
Fatty fish is one of the excellent options for promoting healthy skin. It comes with omega-3 fatty acids, which are linked to a strong skin barrier and may help decrease inflammation that damages the skin. Salmon is an excellent option for the best fatty fish.
Fish is also rich in selenium. It can thus be helpful in reducing and preventing the skin damage from UV light. Having an adequate quantity of selenium in your body can help you address the severity of skin diseases like psoriasis.
Vegetables
Vegetables have always been a rich choice for skin health. Some of the best choices in this context include carrots, pumpkins, and sweet potatoes. In fact, leafy vegetables have been known to be an excellent choice in this context.
Most of the vegetables are rich in carotenoids, like beta-carotene and lycopene. This is known to protect the skin against the UV rays from the sun. Many of these vegetables are rich in Vitamin C. It plays a major role in the production of collagen. As we know, collagen is your skin’s building block.
Flax seeds
Flax seeds are a rich source of omega-3 fatty acids. The omega-3 fats help support a healthy skin membrane by helping your skin stay hydrated. It is the best superfood for your skin, as it helps make your skin glow.
You can soak the flax seeds overnight and have them first thing in the morning. You can also use them as a thickening agent in your daily juices. Having flax seeds or flax oil for 12 weeks can help you reduce the possibility of dehydration and achieve smooth skin.
Pomegranates
Like many other fruits, pomegranates are known for their outstanding health benefits. It consists of several antioxidants like flavonols, tannins, phenolic acids, and lignans. It also consists of fibre, potassium, and vitamin K.
The antioxidants found in the pomegranates help you in decreasing UV skin damage. It also helps you reduce the brown spots caused by sun exposure. It also helps to preserve and produce more collagen in your body.
Foods to avoid for glowy skin
Just like there are a few foods you should focus on for the best glowing skin, there are also a few other food options that you should always avoid.
You should avoid certain food items to achieve glowing skin.
Sugar
Excessive use of sugar can lead to breakouts and inflammation. Use natural sugars instead of processed varieties.
Refined carbohydrates
Items like white bread, pasta, and pastries can trigger sugar spikes. They can also result in breakouts. Choose whole-grain alternatives instead.
Processed foods
Processed foods contain unhealthy fats, sodium, and preservatives. They can cause inflammation and dullness in the skin.
Alcohol
Excessive alcohol usage can dehydrate the skin and cause a flushed appearance.
Essential Components to Include in the Diet
When it comes to a diet for glowing skin, you need to make sure that you are getting an adequate amount of essential vitamins and antioxidants that contribute to your skin’s overall health.
Healthy Fat
We usually avoid fat, thinking that it would cause breakouts or make our skin oily. But, it is a fact that not all fats are harmful to health. Healthy fats found in avocados, seeds, nuts, olive oil, etc are beneficial for the skin to maintain the skin’s lipid barrier and to keep the skin moisture. Incorporating a natural healthy fat diet can make a noticeable difference in your skin’s texture. Smoothies made with avocados, nuts, seeds, and almonds [without sugar] are a good way to boost your skin’s vitality. I would also suggest using extra virgin olive oil in your salads and cooking to maintain your skin’s health.
Antioxidants for glowing skin
One important thing you need to increase is the intake of antioxidant-rich foods. Foods such as berries, oranges, lemon, raspberries, green leafy vegetables, etc are rich in antioxidants that are powerful to protect your skin from premature ageing and damage. Food rich in antioxidants can brighten your complexion, removing blemishes and dark spots.
Diet Omega-3 Fatty Acids
Another important component you need to include in your diet for glowing skin is Omega-3 fatty acids. Foods with Omega-3s are known for their anti-inflammatory properties, which are crucial for maintaining healthy and glowy skin. Increase your intake of fatty fish such as mackerel, salmon, and sardines in your diet. If you don’t want to eat fish, add chia seeds or flax seeds to your no-sugar smoothies to get supple and softer skin.
Protein for Skin Health
Protein is another vital nutrient that you should not miss in your diet to achieve glowing skin. It not only gives healthy skin, but also repairs and regenerates skin cells, bones, and your overall body. However, make sure to include high-quality protein sources in your diet- include eggs, skimmed milk, chicken, turkey meat, beans, lentils, etc. Including a protein-rich diet not only improves your skin health, but it can also improve the collagen production in your body, improving your skin tone and elasticity. Though you may not be able to notice immediate results, your skin will become firmer and more resilient over time.
Tips to get glowing skin
Other than diet, the tips for getting glowing skin involve several factors and parameters. However, skin care need not be an expensive task. You can opt for a simple routine that involves cleansing, moisturising, and hydration.
Cleansing
Cleansing involves removing dirt, makeup, and excess oil from the skin. It is essential to look for gentle, pH-balanced, and non-harsh products for cleaning your skin. Regularly cleanse the skin after waking up, before going to sleep at night, and when you experience excessive sweating.
Moisturising
Moisturizer adds water to the skin. Using moisturizer immediately after cleansing will help trap moisture in the skin. If you have oily skin, it is a good idea to use an oil-free moisturizer. On the other hand, if you have dry skin, you can use a moisturiser with butter and oils.
Hydration
Hydration is yet another important factor that ensures proper, glowing skin. You can make sure to drink enough water or even consider eating fruits and vegetables that supply enough water to your skin.
Factors that can affect the glow on your skin
Several factors influence your skin’s glow. Some of the specific factors that can affect the health of your skin include
- Skin Type: The glow on your skin depends on the type of skin. Oily skin appears glowing, while dry skin appears dull.
- Age – Collagen production goes down as you age. This leads to a lack of glow on your skin.
- Sun exposure sun- Sun damage can result in disruption of skin cell functioning. This can result in uneven pigmentation and damaged skin texture.
- Diet – What you eat directly affects your skin. Some beneficial foods promote healthy skin, while others can exacerbate breakouts and dullness.
- Lifestyle habits lifestyle- Habits can also be a major factor that can affect the glow of your skin. Smoking, excessive alcohol consumption, and inadequate sleep can affect the glow of your skin.
Lifestyle changes to help your skin glow
Of course, diet is the best option to help keep your skin glowing. However, we also recommend making a few lifestyle changes to ensure a better skin appearance.
- Hydration: Hydration is an excellent option for keeping your skin healthy and safer. Aim for at least 8 to 10 glasses of water per day. This will help keep your skin plump and hydrated.
- Sleep – A good night’s sleep is yet another parameter you need to focus on for effective skin cell regeneration.
- Stress management – Chronic stress can wreak havoc on your skin. You can control your stress levels by employing relaxation methods like yoga, meditation, or deep breathing.
- Exercise: Regular exercise can help improve blood circulation, which brings oxygen and nutrients to your skin cells.
Exercises to achieve glowing skin
As we stated above, incorporating exercises as part of your lifestyle changes can be very effective in achieving glowing skin. Exercising at least thrice a week can have several benefits.
- Improved blood circulation – Exercises boost blood flow. This will enhance the supply of nutrients to your skin cells. They can also raise your heart rate, resulting in a radiant glow on your skin.
- It promotes sweating. Sweating promotes the elimination of toxins from your body and skin. This will help you achieve a better complexion.
- Effective stress relief – Exercises also assist in excellent stress relief. This can be beneficial for overall skin health.
When should I see a dietician for glowing skin?
Most of the skin issues can be tackled with a good diet, lifestyle changes, and exercises. However, there may be a few issues that may necessitate the need to visit a dietician.
Some of the signs that would indicate that a visit to the dermatologist is necessary include
- Persistent Acne – If you have acne issues that do not respond to regular over-the-counter treatment, or if you notice them worsening over time, they may require a professional evaluation.
- Unusual changes to the skin – In case you notice any unusual changes to your skin, it is a good idea to consult your doctor. Some of these signs include moles that change shape or colour, persistent redness, or unexplained itching.
- Severe Eczema or Psoriasis –Both eczema and psoriasis can cause severe discomfort and disfiguration. You can get a specialised treatment if you consult a dermatologist just in time.
Final Thoughts
Diet alone will not help you achieve glowing skin. While you need to be consistent with a healthy diet for glowing skin, you need to balance the process with proper sleep, regular exercise, hydration, etc. Getting glowing skin is not a destination, it is an ongoing journey. By choosing an optimum skincare routine and opting for the best diet possible, you can ensure proper care for your skin. The list of best food for your skin as outlined above, should help you plan your skin health journey quite wisely.
In any case, if you notice any unusual issues with your skin, it is a wise idea to consult your skin specialist for the right treatment.
