Top 14 Foods To Include In Your Diet For Glowing Skin!

Health

Updated-on

Published on: 22-Mar-2024

Min-read-image

10 min read

views

556 views

profile

Anushka Tripathi

Verified

Top 14 Foods To Include In Your Diet For Glowing Skin!

Top 14 Foods To Include In Your Diet For Glowing Skin!

share on

  • Toneop facebook page
  • toneop linkedin page
  • toneop twitter page
  • toneop whatsapp page

Welcome, readers! You must have scrolled through social media and seen celebrities and influencers with glowing and radiant skin. Well, the secret might surprise you—it's not all about fancy creams and expensive treatments! What you put on your plate plays a huge role in the health and vibrancy of your skin. 

In the ever-busy world, pollution, exposure to the sun, stress, hormones and junk foods can make your skin dull and prone to acne and pigmentation. However, external skincare will give the best results only when complemented with the essential vitamins for skin received from a proper diet. Just like the rest of your body requires proper nutrition, your skin needs certain vital nutrients, too! 

In this blog, you will explore the best diet plan for glowing skin and best foods to add in your daily diet for glowing skin. Get ready to ditch the filters and reveal the natural beauty that shines from within! Let's embark on a delicious journey to a more confident, radiant you! 

Table Of Contents 

  1. Relationship Between Skin And Diet 

  1. What To Eat For Glowing Skin At Home? 

  1. Diet Plan For Skin Glow 

  1. What To Eat In The Morning For Glowing Skin? 

  1. Dietitian’s Recommendation 

  1. The Final Say 

  1. FAQs 

  1. References  

Relationship Between Skin And Diet 

Skin is the largest organ and is one-seventh of your total body weight. The skin's main function is to act as a barrier, to protect the rest of your body from sun damage, hot and cold temperatures, germs, pathogens, and toxins. 

A skincare routine that includes cleansing, moisturising, sun protection lotion, and a nutritious diet plays a crucial role in maintaining healthy, radiant, and youthful skin. 

The phrase “you are what you eat” rings true for your skin’s health. The food you consume directly affects how your skin looks and feels. Nutrients, such as selenium, zinc, omega-3 fats, and vitamins A, C, and E helps in protecting your skin from dehydration, loss of elasticity, oxidation, and sun damage. 

The relationship between diet and skin health isn't just anecdotal; it's based on decades of observation and scientific research by experts like dermatologists and nutritionists. 

What To Eat For Glowing Skin At Home? 

Here is the ultimate list of fresh, natural foods for face glow:  

1. Flaxseed  

This superfood contains omega-3 fatty acids, lignans, fibre, and antioxidants. This helps in improving skin hydration, reducing inflammation, and protecting against UV damage. It's a good idea to soak flax seeds overnight and eat them the next morning, or better yet, mix them into your daily juice to thicken it.  

2. Tomatoes  

If you are looking for foods for healthy skin, look no further and add tomatoes to your diet for skin glowing. They have lycopene, a substance that gives them a red colour. It helps collagen production and gives skin it’s shine. You can eat tomatoes in salads or make curry with roti.  

3. Eggs  

Topping the list of food for glowing skin, eggs are one of the most powerful sources of protein which are the building blocks of all skin epithelial cellsYou can eat it boiled, as an omelette, half-fried, or as curry with bread in your planned diet for face glow.  

4. Fatty Fish  

Fatty fishes such as salmon and mackerel are a great source of omega-3 fatty acids, which help keep your skin supple and shiny. It can also reduce inflammation, redness, and acne and strengthen your skin against UV rays.  

Rich in antioxidant-rich vitamin E, fatty fish protects your skin from irritation and rapid damage that can accelerate skin ageing. Rich in protein and zinc, the nutrients in fishes also help strengthen the skin and improve the production of new skin cells. 

5. Avocado  

Avocados contain a variety of healthy oils and high amounts of vitamin E. Avocado is one of the most popular superfoods in the world. It is most often eaten on toast with eggs or added to cocktails to thicken it.  

It is packed with essential vitamins and minerals, making it one of the most effective products for glowing skin. Almond milk is a great vegan alternative to cow's milk and can be used to make tea and coffee, milkshakes, and all other milk-based products.  

6. Sweet Potato  

Sweet potatoes are a great source of vitamin A, which is essential for supporting skin surface health. Adding sweet potatoes to the diet helps in regulating sebum production and reducing the appearance of acne. It can be boiled with chutney or baked with butter. Either way, it tastes great and helps rejuvenate your skin. 

7. Cinnamon  

Cinnamon is a spice that has thermic effect on the body. This means it helps improve blood circulation throughout the body. Through this, essential nutrients such as vitamins and minerals are delivered to every corner of the skin. This makes cinnamon an essential superfood for glowing skin.  

As blood circulation improves, more oxygen flows into the skin, greatly improving its texture. Add a little cinnamon to curries, milkshakes, or baked goods like cakes, muffins, and cookies.  

8. Spinach  

Adding spinach into your diet can work wonders for your skin's health and radiance. Packed with fibre and iron, spinach is heeded as one of the best vegetables for skin glow. Fiber plays a crucial role in maintaining a healthy gut, and a healthy gut is directly linked to healthy skin over time.  

Iron, another essential nutrient found in spinach, is vital for oxygen circulation in the blood. It binds with red blood cells to form haemoglobin, facilitating the transport of oxygen throughout the body. The increased oxygen supply to the skin leads to improved hydration, nourishment, and radiance, leaving your skin looking and feeling rejuvenated.  

9. Strawberry  

Strawberries are rich in substances that promote skin health, such as vitamin C, anthocyanins, phenolic acids, and flavonoids. Vitamin C helps protect the skin cells from oxidative damage and is essential for the production of collagen, the body's main protein, which makes up 75% of the skin's dry weight.  

The outer layer of your skin, the epidermis, contains vitamin C. In fact, it can store up to 64 mg of vitamin C per 100 g of skin. Strawberries contain vitamin C, with one cup of sliced strawberries providing 97.6 mg or 108% of your daily value (DV). Add strawberries in your diet for skin glowing. 

10. Blood Orange  

Blood oranges are citrus fruits with nutritious red flesh and should be a part of your diet for skin glowing. Blood oranges' ruby colour is due to their high content of powerful antioxidant compounds called anthocyanins, which help protect skin cells from UV damage.  

Anthocyanins have powerful anti-inflammatory and antioxidant effects, which may be especially helpful for people with inflammatory skin conditions such as acne. Blood oranges are rich in vitamin C is essential for collagen production and help protect skin cells from free radicals.  

11. Sunflower Seeds 

When talking about products for healthy, glowing skin, sunflower seeds cannot be left out. These seeds contain a blend of essential nutrients, vitamins, selenium, zinc and protein. This combination of nutrients is a treat for your taste buds and a comprehensive system that supports skin integrity, collagen production and overall skin vitality.  

12. Walnuts 

Walnuts are one of the foods that are good for your skin. Rich in essential fatty acids, including omega-3, which reduces skin inflammation. One ounce of walnuts can provide 8% of your daily intake of zinc, which is essential for skin barrier function and wound healing. In addition to zinc, walnuts contain other antioxidants, such as vitamin E and selenium, which enhance the skin's nutritional profile. 

13. Broccoli 

It is a powerful source of skin nutrition containing essential vitamins A, C and minerals such as zinc. It contains lutein and sulforaphane, which help protect against oxidative damage and provide potential anti-cancer benefits.  

14. Soybeans 

Soybeans are known for their ability to regulate oestrogen levels. Research has found that soy isoflavones help reduce wrinkles and improve elasticity. This makes it ideal for postmenopausal women who may notice a decrease in dry skin and an increase in collagen, making their skin softer and more elastic. Isoflavones also protect internal cells and skin from UV rays.   

Diet Plan For Skin Glow 

Take a look at this diet table to get a detailed view of what to add to your daily diet for glowing skin: 

Early morning 

1 glass of lukewarm lemon water + 1 tsp aloe vera juice + 4 almonds & 2 walnut  

Breakfast 

2 eggs (boiled or poached) with 1 multigrain bread & avocado spread / 1 bowl oats with milk & berries/ black chana chaat with cucumber,bell pepper, carrot, beetroot & pomegranate/ 1 veg multigrain sandwich 

Mid-morning 

coconut water with chia seeds/ mix fruit juice with chia seeds 

Lunch 

1 bowl mix veg kachumber salad + 2 multigrain roti/brown rice + 1 bowl dal/ tofu curry/ egg curry + 1 bowl green leafy vegetable + 1 glass buttermilk 

Evening 

1 cup green tea with lemon juice + roasted mix seeds/ roasted nuts/ makhana   

Dinner 

1 bowl mix veg soup/tomato & beetroot soup + 1 bowl mix veg salad + grilled fish/ tofu/ chicken/ paneer  

Bedtime 

1 glass lukewarm turmeric milk 

What To Eat In Morning For Glowing Skin? 


Following are the foods to be added to the morning diet for glowing skin: 

1. Lemon Honey Water  

This simple drink has amazing skincare benefits. Lemon is very effective against fungal infections. It is also rich in vitamin C, which helps your skin by promoting skin regeneration and providing a refreshing glow. And honey has antibacterial and anti-inflammatory effects, which help keep pores clean and prevent acne.  

2. Water  

Drinking plenty of water the entire day helps in keeping your body hydrated, which is directly reflected on your skin. Not only does water flush out harmful toxins from your body, but it also prevents wrinkles and gives your skin a natural glow. For best results, always keep a bottle close and take a sip in between for best results!  

3. Turmeric And Ginger Water  

The gingerols found in turmeric and ginger water have antioxidant compounds and antibacterial properties that help prevent skin infections. These two powerful ingredients in this blend promote cell growth and prevent the appearance of signs of ageing like acne and wrinkles.  

4. Aloe Vera Juice 

Aloe vera juice should be a must in your morning routine diet for skin glowing. It has vitamin B12 and other antioxidants that make it an ideal choice as a morning drink. It has medicinal properties and can be very beneficial in improving skin health. Additionally, the juice contains vitamins E, C, B, folic acid, calcium, and magnesium, along with plant growth regulators called gibberellins that promote the production of elastic substances and collagen 

5. Chia Seed Water  

The outer layer of the chia seeds is made up of fatty acids, ceramides, and cholesterol, which act as a protective barrier. Drinking chia seed water helps improve skin barrier function as it contains omega-6 and omega-3 fatty acids.  

 

Chia seeds protect the skin from free radicals while providing antioxidants and strengthening the epidermis. This drink contains minerals, antioxidants, and fatty acids that hydrate and strengthen your skin. It has a photoprotective effect as it contains zinc, polyphenols, and antioxidants that prevent wrinkles and UV damage.  

6. Coconut Water  

Coconut water has been a popular breakfast drink since ancient times. It is rich in essential nutrients such as calcium and potassium, which improves skin elasticity and prevent skin drying. It is rich in antioxidants, which help fight free radical activity and toxins. Being low in calories and rich in natural enzymes, it promotes weight loss which is simply a plus!  

Dietitian’s Recommendation 

These superfoods suggested above will give you the glowing skin you've always dreamed of. It contains all the essential food groups, such as fibre, protein, vitamins and minerals that contribute to overall skin health. Foods that have omega-3 fatty acids help in keeping your skin moist and glowing. Use it regularly and see the results for yourself. Because this is a natural treatment, it will take at least a month for results to appear. These healthy skin products are proven to give you the results you want. 

— Dt. Lavina Chauhan 

The Final Say 

Glowing, healthy skin is a symbol of good health. Remember, your diet affects your overall health, and your skin is no exception. So, to get glowing skin, you need to eat healthily and follow a diet rich in fibre for healthy skin.  

A basic skincare routine, adequate hydration, along with a proper diet for glowing skin are enough to live a healthy life. So, if you are looking for the best food to make your skin glow, choose these delicious foods, nourish your skin from within, and let your radiance shine through. So, readers, let go of all your unhealthy eating habits and start a new lifestyle. Follow this list of foods to eat along with the diet plan with good morning habits, and you shall have a longlasting skin glow in no time 

FAQs 

1. What to eat for glowing skin as a vegetarian? 

Here is a list of foods to be incorporated into your diet for skin glowing at home: 

  • Green tea 

  • Walnuts 

  • Avocados 

  • Tomatoes 

  • Dark chocolate 

  • Broccoli 

  • Sweet potatoes 

  • Carrots 

  • Sunflower seed 

  • Watermelon 

  • Almonds 

  • Cucumber 

  • Oranges 

  • Spinach 

  • Berries 

  • Grapes 

  • Strawberries 

 

2. What are the best vegetables for skin glow? 

Broccoli, sweet potatoes, and carrots are skin-nourishing powerhouses with essential vitamins A and C, as well as minerals like zinc. It contains lutein and sulforaphane, which offer protection against oxidative damage and have potential anti-cancer effects. 

 

3. What seeds to eat for glowing skin? 

Here are some seeds mentioned that can give you glowing skin: 

  • Walnuts 

  • Brazil nuts 

  • Chia seeds 

  • Flaxseeds 

  • Sunflower seeds 

  • Pumpkin seeds 

  • Sesame seeds 

References  

 

About ToneOp 

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.

Subscribe to Toneop Newsletter

Simply enter your email address below and get ready to embark on a path to vibrant well-being. Together, let's create a healthier and happier you!

Download our app

Download TONEOP: India's Best Fitness Android App from Google Play StoreDownload TONEOP: India's Best Health IOS App from App Store

Comments (1)


S

Stephanie Sally

Hello everyone, I am from Wembley, Britain. I want to write this testimony to tell others and thank Dr. Odunga for what he has done for me. The first 12 years of my marriage I had 5 miscarriages and I was called all sorts of names by my mother-in-law and this my marriage life was very hectic and a burden of sorrow. I contacted Dr. Odunga for help and I will say that he is a very strong and honest man and he indeed helped me solve my problem. I saw his email in a testimony and I contacted him, little did I know it would be the end of all my problems. After 2 days of contact, I received a fertility herb and he told me to use it. The herb worked and my husband even loved me more and bought me expensive things. One afternoon, I went to a nearby hospital and came back home with the positive result of my pregnancy and after 9 months I gave birth to a baby boy. Ever since I contacted Dr. Odunga, my story has been different. I have 3 children at present and I am very happy in my marriage. Email: [email protected] / [email protected] WhatsApp/Call +2348167159012

Leave a reply

Your email address will not be published. Required fields are marked *


Explore by categories