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

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 cells. You 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. 

Also Read: Malli Fish: Health Benefits And Side Effects 

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.  

Also Read: Top 10 Benefits Of Avocado Fruit For Skin With DIY Skincare Remedies!  

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. 

Also Read: Walnut Dry Fruit: Health Benefits And Healthy Recipes 

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: 

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!