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Pollution, sun, stress, hormones and unhealthy diet can make your skin dull and prone to acne and pigmentation. And you end up spending a lot of money on skincare and makeup products without getting lasting results. This is exactly why you need to eat a skin-friendly diet that includes fruits, vegetables, and healthy fats (1). In this article, we will introduce you to the best diet plan for glowing skin and a list of foods to eat and avoid. Incorporate it into your lifestyle to achieve a healthy and natural glow that surpasses any makeup artist’s clever tricks.
You don’t have to follow this diet chart. You can eat healthy foods that will help repair and rejuvenate your skin. And for that, you need to know what to include in your diet and what to avoid. Below are some tips that will help you:
Drinking water on an empty stomach is a must. You can consume aloe vera juice, turmeric powder or lime juice.
Always have breakfast before you set off.
Eat enough fruits, vegetables and protein at every meal.
Maintain healthy snacks by consuming freshly squeezed fruit juice, yogurt, buttermilk, or coconut water.
Eat foods that are good for your gut and liver.
Avoid foods you may be allergic to, such as dairy, seafood, and gluten.
Get creative by seasoning your food with spices and herbs.
Continue to stay hydrated by including water, buttermilk, coconut water, and fruit and vegetable juices in your daily diet. Water is a natural detoxifier. Therefore, try to drink at least 2.5 liters of water every day (the amount may vary depending on your body weight).
It’s not always about healthy foods for glowing skin! Drinking plenty of water throughout the day keeps your body internally hydrated, which in turn has a direct impact on your skin (2). Water not only flushes harmful toxins from your body, but also prevents wrinkles and ensures naturally glowing skin. Keep a bottle of water handy and sip from it whenever you feel like drinking your favorite cola.
When it comes to skin health, dark leafy greens reign supreme. They are antioxidant-rich foods that are great for healthy and glowing skin. They are rich in important vitamins and nutrients for skin health. (3). Dark green leafy vegetables such as spinach, chard, radish leaves, mustard leaves, lettuce, cilantro, parsley, broccoli and arugula help eliminate dullness and enhance your skin’s radiance. You can add them to salads, soups, sandwiches, wraps, daal, etc.
Curcumin is the main phytonutrient responsible for turmeric’s antibacterial, antiviral, anti-inflammatory and antifungal properties. Turmeric taken orally or used topically has overall skin benefits, although more research is needed to prove this (4). You can consume washed and peeled raw turmeric first thing in the morning or at bedtime with a glass of milk. You can also add fresh turmeric to curries, salad dressings, juices, etc.
Avocado is the perfect superfood for the skin. It is a vitamin E-rich food with healthy fats (5). A cross-sectional study conducted on Japanese women found that healthy fats—particularly saturated and monounsaturated fats—improved skin elasticity (6). This means avocados can help slow skin damage, retain moisture, and prevent premature wrinkles and dullness. An easy way to incorporate them into your diet is to add them to your breakfast bowl, sandwiches, salads, dipping sauce, etc.
Aloe Vera is the most popular home remedy for all skin problems. It contains the hormones auxin and gibberellin, which have anti-inflammatory properties (7). Therefore, when you apply aloe vera topically or consume its extract in the form of juice or supplements, it helps reduce any type of inflammation. A study conducted on rats found that it can also increase collagen synthesis and heal skin wounds (8). However, never consume aloe vera gel directly from a plant.
Fruits are full of vitamins and minerals for skin health. These sweet treats will keep your hunger pangs at bay and prevent you from consuming sugary junk foods that increase inflammation in your body. These fruits are sweet but not too sugary, a perfect treat for a low-sugar diet for the skin. So, by consuming fruits, you can maintain the health of your skin and get the glow you have always wanted. These nutrients are good moisturizing foods for the skin. Here are a few fruits we recommend:
Mangoes are rich in antioxidants and beta-carotene (a precursor to vitamin A), which is synthesized in the skin. Taking beta-carotene orally helps reduce UV-related redness in humans (9). It is also said to prevent premature aging, maintain skin elasticity, and promote new skin cell growth, although there is not enough scientific evidence to support these claims.
Banana is rich in vitamins A, B and E and prevents premature wrinkles in the skin. It has moisturizing and antioxidant properties (10).
Papaya has antibacterial properties (11). Therefore, it can help shed dead skin cells and rid your skin of impurities.
Oranges and kiwis are rich in vitamin C (12), (13). A diet rich in vitamin C for the skin delays the formation of wrinkles and promotes collagen synthesis (14). Kiwi is also a powerful antioxidant (15). These collagen-boosting foods are some of the best fruits for your skin. Vitamin C also protects the skin from sun damage and promotes cell renewal, thereby maintaining the youth and beauty of your skin (14).
Anecdotal evidence suggests a glass of warm water with honey and lemon juice can brighten your skin tone and keep it clear.
Apple helps maintain a toned appearance and makes your skin look younger, although there is no scientific evidence to support this.
Berries have powerful antioxidant properties (16). Anecdotal evidence suggests that consuming these products can help quickly remove dark spots and blemishes. Fruits are the best superfoods for skin and including them in your regular diet can help your skin look better.
Carrots contain high levels of beta-carotene, vitamin A and antioxidants. They make your skin healthy from the inside out by flushing out toxins. They also have a photoprotective effect. They protect your skin from sun-related damage and prevent premature aging and wrinkles (17). Sweet potatoes and yams are other options that show similar results.
You need omega-3 fatty acids for your skin! Fish and fish oil are rich in omega-3 fatty acids. They are among the best foods for acne-free skin and provide the skin with a healthy dose of natural oils (good fats) to reduce inflammation, acne, and redness (18). Eat fatty fish like tuna, salmon and carp or take fish oil supplements to keep your skin healthy and soft. Eat grilled or baked fish. Don’t throw away the skin. Fish is one of the best foods rich in omega-3 fatty acids that ensure healthy, supple skin.
Healthy fats are the best skin-care foods. The main sources of healthy fats (omega-6 fatty acids) are nuts (almonds, walnuts, macadamia seeds, etc.), seeds (flaxseeds, sunflower seeds, chia seeds, etc.), healthy oils (olive oil, rice bran oil, etc.) and fish and fish oil, which we have already talked about. Nuts, seeds, and oils are superfoods for glowing skin and a great way for vegans and vegetarians to nourish their skin, improve its texture, and heal wounds (19). Include them in your diet in sufficient quantities to maintain flawless skin.
Aanand Geria, board-certified dermatologist and clinical instructor of dermatology at Mount Sinai Health System, says, “Green tea contains vitamin E, which promotes the growth of new skin cells, softens the skin and gives it a natural glow.” It also contains vitamin B2, which helps keep skin firm and youthful. Green tea can be drunk or applied to the skin; both are equally beneficial for glowing skin.” Green tea is a natural source of antioxidants. It is rich in a powerful phytonutrient – epigallocatechin gallate (EGCG). The EGCGi content is highest in matcha tea and green tea. These antioxidants in tea help scavenge the harmful free radicals, thereby protecting your skin from premature aging, dark spots and redness (20). Green tea polyphenols also prevent acne vulgaris and lipid synthesis by the sebaceous glands, leaving healthy and flawless skin (21). You can also take green tea herbal supplements for your skin health.
In conclusion, naturally glowing skin requires more than just skincare products – it starts with a balanced, skin-friendly diet. Incorporating certain foods known for their skin-nourishing properties can help improve skin health, promote hydration, and provide a radiant complexion. Staples like water, dark green leafy vegetables, turmeric, avocado, aloe vera, fruits, carrots, fish, healthy fats and green tea play an important role in supporting skin wellness.
Additionally, maintaining a balanced, nutrient-dense diet, maintaining adequate hydration, and avoiding allergenic foods are crucial measures for maintaining a healthy glow. Combining a healthy diet with a consistent skin care routine, proper hydration and a healthy lifestyle not only improves the appearance of your skin but also contributes to your overall well-being. Embrace these nutritional recommendations and take a holistic approach to achieve a long-lasting, natural glow that outshines any makeup enhancement.
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