By The way to a healthy, glowing skin is not always about external skincare routines, but it is something that starts from within. Your diet has a significant impact on how you look, your hydration and may also prevent aging. Your skin may benefit greatly from a well-balanced diet full of vitamins, antioxidants, and other vital elements.
Hence, through this blog you will be guided with a comprehensive diet plan and every do’ and don’t relate to glowing and healthy skin.
Essential Nutrients For Healthy And Glowing Skin
Let’s first examine the essential elements that lead to radiant skin before moving on to the diet plan:
| Nutrients | Description | Found in |
| Anti-Oxidants | Shields the skin against damage caused by free radicals and oxidative stress. | Berries, dark chocolate, green tea, and seeds. |
| Omega-3 fatty Acids | Keeps skin moisturized with reduced inflammation. | Fatty fish, walnuts, flaxseeds, and chia seeds. |
| Collagen | Keeps wrinkles at bay and promotes skin suppleness. | Citrus fruits, eggs, and leafy greens. |
| Vitamin (A, C, E and K) | Vitamin A: Promotes skin cell turnover
Vitamin C: Boosts collagen production and fights ageing Vitamin E: Protects against UV damage Vitamin K : Helps with skin healing and reducing dark circles |
Vitamin A: carrots, sweet potatoes, leafy greens
Vitamin C: oranges, bell peppers, strawberries Vitamin E: almonds, sunflower seeds, avocado Vitamin K:kale, spinach, broccoli. |
| Hydration | Essential for maintaining skin moisture and flushing out toxins. | Water, coconut water, herbal teas, and other hydrating fruits. |
Foods You Should Intake For Glowing Skin
Want to have glowing skin naturally? Then, no doubt your diet can only help you achieve you this. So, further is the list of those food options which must be included in your diet to have radiant and glowing skin.
- Dark green leafy vegetables: Green vegetables win the trophy when it comes to healthy skin. These vegetables are considered a blessing for your skin as they contain all the nutrients and vitamins required by your skin. For example spinach, lettuce, coriander, parsley, broccoli, mustard leaves and arugula.
- Water: It’s not always about eating healthy, but about drinking healthy too. Your hydration extent also decides your skin health, the more hydrated you are the more healthier your skin is. Also, to stay hydrated, you don’t need fancy tonics and drinks, just 3 to 4 liters of water everyday can also do wonders.
- Avocado: A superfood you can include in your diet, Avocado is highly brimmed with lots of vitamin E, which improves your skin health and is great for your gut. Avocado contains some healthy fats, which may also prevent ageing and dull skin. You can include avocado in the form of dips, breakfast bowls, sandwiches or just have it as fruit.
- Turmeric: Turmeric is filled with some magical properties as it is anti bacterial, anti- inflammatory, anti-fungal, and anti-viral, all thanks to the main phytonutrient present in it called curcumin. Turmeric whether applied topically on the skin or consumed internally both ways works wonders for the skin.
Tip: You can have it in the morning, empty stomach mixed in water, or at night with milk for effective results. - Carrots: Carrots are extremely helpful in flushing out excess toxins from your skin which ultimately detoxifies the skin as well. Carrots are high in anti-oxidants, vitamin A and beta-carotene, producing a photoprotective effect. Works brilliantly as an anti-ageing ingredient, carrots are a must include food in your everyday diet.
- Bottle gourd: This green vegetable has high anti-inflammatory and anti oxidant properties which protects your skin and makes it glow. The vegetable also improves your gut health and helps reduce problems like constipation. You can consume bottle gourd in the form of juice or soup for the most effective results.
- Broccoli: Another green vegetable which plays a vital role in enhancing the skin health. Broccoli is again brimmed with high amount of anti-oxidants which ultimately cures many problems including hormonal imbalance, weak immunity and even gut problems.
- Yogurt: Yogurt is a probiotic for skin health and hence if consumed can help in digestion, absorption and excretion. A good digestive systems leads to reduced inflammation in the skin like less breakouts, dryness or infections. You should include yogurt in your everyday for the best results.
- Aloe vera: Aloe vera is very popular home remedy for many skin problems. Either used topically or consumed in the form of juices or shakes, Aloe vera works magically for your skin. Capable of reducing every type of inflammation in the skin, aloe vera boost collagen in your skin.
Caution: Do not consume aloe vera directly from the plant. - Fruits: Fruits are loaded with vitamins and minerals and serve as excellent bonus for your skin health as well. The natural sweetness in fruits satisfies all your sugar cravings while keep sugar junk food at bay. By consuming variety of fruits on daily basis, you would be able to get the glow you wanted as they are rich in anti-oxidants. Some fruits with high amount of vitamins are : Banana, Papaya, Mangoes, oranges, berries and apple.
Food You Should Not Consume For Good Skin Health
- Overcooked or partially charred food.
- Food with high level of estrogen.
- Oily and unhygienic food.
- High sodium and high sugar food.
- Processed and junk food.
- Spicy foods
A Comprehensive Diet Plan for a Glowing Skin
|
Early Morning (Detox and Hydration) |
Breakfast (Nutrient packed meal) |
Mid-Morning
(Antioxidant boost) |
Lunch
(Balanced and nourishing) |
Evening Snacks
(Refresh and Energize) |
Dinner
(Light and Skin friendly) |
|
| Time | 6:00 am to 7:00 am | 8:00 am to 9:00 am | 11:00 am | 1:00 pm to 2:00 pm | 4:00 pm to 5:00 pm | 07:00 pm to 8:00 pm |
| Option 1 | Warm water with Honey | Oatmeal topped with nuts, seeds, and berries | A handful of soaked almonds and walnuts | Quinoa salad with chickpeas, cherry tomatoes, and olive oil | Herbal tea with sunflower seeds | Grilled chicken with sautéed greens |
| Option 2 | Aloe vera Juice with water | Scrambled eggs with avocado toast | Dark chocolate (80% or more cocoa) | Grilled Cottage cheese with steamed broccoli and brown rice | A banana with peanut butter | Methi (fenugreek) paratha with curd |
| Option 3 | Green Tea with a little cinnamon | Smoothie bowl (banana, spinach, chia seeds, and almond milk) | A cup of green tea with honey | Dal, roti, and sabzi (with ghee) for a balanced Indian meal | Chia seed pudding | Vegetable soup with whole wheat crackers |
| Option 4 | Fresh coconut water | Greek yogurt with honey and flaxseeds | A bowl of fresh papaya or watermelon | Stir-fried tofu with bell peppers and whole wheat noodles | Coconut water with soaked figs | Baked sweet potato with grilled tofu |
| Option 5 | Turmeric Water | Sprouts salad with lemon dressing | Cucumber and carrot sticks with hummus | Lentil soup with multigrain bread | Homemade trail mix (pumpkin seeds, cashews, and dark chocolate chips) | Rajma (kidney bean) curry with brown rice |
Additional Tips For Glowing Skin
- Cut down the intake of processed foods and sugar, consumption of such things could lead to breakouts and premature ageing.
- Drink a lot of water minimum of 3 to 4 liters of water, to stay hydrated and away from various skin problems.
- Try to avoid caffeine and other dairy products.
- Include different herbal tea’s in your routine as every tea comes with its own benefits.
- Meditate and try to control your stress hormones as the increased cortisol level may lead to dull skin and breakouts.
- Nature has the best skincare, therefore, indulge in all seasonal fruits and vegetables like oranges, pomegranates etc. as they are great for skin.
- Build an exercise routine, do not visit your workout schedule for a clean and glowing skin.
- Last but not least, always follow a skincare regime like cleanse, moisturize and use sunscreen everyday.
