Healthy and glowing skin is a dream of every woman. However, factors like pollution, UV rays of the sun, various skin cosmetics, and most importantly diet play a crucial role in your skin health. Women often use all kinds of skincare products to get that glow but more often than not it's the food that they eat makes a difference in their skin health.
In this blog we will understand what to eat for glowing skin, how food helps to get glowing skin and how to incorporate these foods into a regular diet.
Best Foods for Glowing Skin
Cooked Tomatoes
Collagen is the main compound that makes the skin supple and soft. The phytochemical lycopene makes the tomatoes red and helps boost the collagen's strength. Collagen makes the skin taut and youthful and fights the UV rays along with overcoming the effects of free radicals. Cooked tomatoes have a higher amount of lycopene compared to raw tomatoes and taking a spoonful of tomatoes cooked in any form like sauce or ketchup can help you get glowing skin.
Carrots
Carrots are not just good for the eyes, but they also clear breakouts of acne on the skin. This is due to the high amount of beta-carotene and vitamin A. These are antioxidants that prevent the overproduction of cells in the outer layer of the skin and hence prevent dead skin. This means you will not get clogged pores, which ensures there are fewer breakouts. This makes carrots a food for glowing skin which ensures clear skin with a good complexion.
Turmeric
Turmeric is one of the main ingredients in many cosmetic products. The antioxidant, curcumin in turmeric is a compound that has strong anti-inflammatory and antioxidant properties. Turmeric is not just useful as one of the best foods for the skin, but even the application of a simple honey and turmeric mask will also provide topical benefits.
Strawberries
Strawberries might be a seasonal fruit, but they are good for glowing skin. Strawberries are rich in vitamin C, anthocyanins, phenolic acids, and flavonoids which are important for skin health. Vitamin C plays a major role in skin health by protecting cells from oxidative damage and improving collagen production. Collagen is the main protein in the body that makes up 75% of your skin's dry weight
(4).
Strawberries are a great source of vitamin C, with a cup of sliced strawberries providing 97.6 mg or 108% of the Daily Value (DV).
Kimchi
Kimchi is another great food option for glowing skin. Multiple research shows the connection between gut health and healthy skin. Bad gut health can lead to skin conditions such as acne and psoriasis.
Kimchi is made with fermented cabbage and other ingredients such as onions, radishes, carrots, and cucumbers. Because of fermentation kimchi is rich in probiotics which help to improve gut health. Kimchi also contains vitamins A and C, both important for skin health
(5).
Sunflower Seeds
Sunflower seeds are nutrient dense food packed with protein and vitamin E. Vitamin E is a powerful antioxidant which protects the skin from the harmful effects of free radicals. Vitamin E also helps skin from sun damage, inflammation and helps in the synthesis of collagen that help the skin to stretch and keep its youthful appearance.
Around 30g of sunflower seeds provide 49% of DV of vitamin E. Sunflower seeds are also high in selenium and zinc, which are minerals that play important roles in skin health maintenance
(6). Broccoli
Broccoli is a cruciferous vegetable which is rich in dietary fibre, vitamin C and polyphenol antioxidants. Fibre is good for improving gut health which leads to healthy skin. Polyphenol helps to prevent collagen breakdown by inhibiting certain enzymes. This helps to slow signs of ageing. Polyphenols also help to protect against UV damage, provide anti-inflammatory effects, accelerate skin regeneration, and may help improve blood circulation and elasticity in the skin.
Consuming vegetables like broccoli helps to provide nutrition to the body that is essential for skin health. According to a study people who consumed high amounts of vegetables, fruit, and fish, as well as beta-carotene, and vitamins A, C, D, and E, were at a lower risk of developing skin cancer
(7). Watermelon
Watermelon is 90% water making it an ideal food for skin hydration. Adequate hydration keeps the skin youthful. Dehydration can lead to the appearance of wrinkles and furrows. Apart from hydration watermelon also helps to provide vitamin C and skin-supporting antioxidants such as lycopene and beta-carotene.
Watermelon also provides an amino acid called L-citrulline which provides nitric oxide benefits. This helps to improve blood circulation in the skin by keeping skin healthy and glowing.
Fatty Fish
Fatty fish like salmon, mackerel and herring are good for skin health. They are rich in omega-3 fatty acids which help to maintain skin thickness, elasticity, and hydration. Omega-3 fatty acids also provide anti-inflammatory properties which protect skin against UV-induced sensitivity. Fatty fish also contain vitamin E which protect skin against oxidative stress.
Cherries
Cherries help to improve skin health by lowering markers of oxidative stress, decreasing blood pressure, and supporting heart health. Cherries are rich in antioxidants, such as anthocyanins, hydroxycinnamates, and Flavin-3-ols, which may help protect skin cells against UV damage.
Cherries are rich in fibre which helps to improve gut health that is essential for skin health. Apart from that cherries contain melatonin responsible for regulating the body's sleep-wake cycle. According to a study consuming cherry products, like tart cherry juice, could improve sleep quality. Getting enough sleep is critical for healthy skin, as the skin repairs itself while you're sleeping
(8).
7-day diet plan for glowing skin
Day 1 - Hydration and Cleansing
Breakfast - Green vegetables and berries smoothies
Lunch “ Grilled fish with veggies, Dal tadka with rotis and salads, lemon or orange juice
Dinner - Salads with cruciferous vegetables, grilled chicken and lemon vinaigrette
Day 2 - Antioxidant Boost
Breakfast - Any healthy breakfast with green tea or orange juice
Lunch “ Rice with vegetables and added blueberries or cherries
Dinner “ Brown rice along with chicken or tofu, green tea
Day 3 “ Omega-3 fatty acids
Breakfast - Smoothie with spinach, banana, sunflower seeds, and milk.
Lunch “ Cooked fish with cherry tomatoes, and a balsamic vinaigrette
Dinner “ Grilled fish with veggies and nuts
Day 4 - Collagen Production
Breakfast “ Fruit salad with citrus fruits or any healthy breakfast with lemon, orange and amla juice
Lunch “ Chicken and tofu with green leafy vegetables
Dinner “ Fish or panner along with fruits or green tea
Day 5 - Skin Hydration
Breakfast - Oats with smoothies made with hydrating foods like cucumber and watermelon
Lunch - Tofu or chicken rice with cucumber and onion raita.
Dinner - Whole wheat chapati with vegetables and salad
Day 6 - Detoxification
Breakfast - Avocado toast with green tea
Lunch - Lentil soup with brown rice and vegetables
Dinner “ Roasted vegetables with rice or chapati and herbal tea
Day 7 - Skin Renewal
Breakfast “ Smoothies with kale or spinach along with oats
Lunch “ Lentil soup with rice and vegetables
Dinner “ Grilled tofu or chicken with rice or vegetables
Conclusion
A healthy diet is the first step to achieving healthy and glowing skin. Hope this blog has helped you understand the best foods for glowing skin and how to add them to your daily diet. Foods rich in antioxidants, omega-3 fatty acids and protein are ideal for skin health. Add foods like tomatoes, turmeric, fatty fish, berries and vegetables and you can achieve flawless skin that you desire.
FAQs 1. Which food increases skin glow? Food rich in antioxidants increases skin glow.
2. What is the best food to improve skin tone? The best food to improve skin glow is food rich in vitamins and helps in skin hydration is the best to improve skin health.
3. Which food helps in skin whitening? Skin whitening foods include tomatoes, walnuts, fatty fish, green vegetables and berries
4. What to drink for glowing skin? Drink citrus fruit juices for glowing skin.
5. How to get fairer skin? To get fairer skin eat foods important for skin health, stay hydrated, apply sunscreen and use brightening serum.
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