True beauty is associated with healthy and glowing skin. The foods in the kitchen are just as important for keeping skin smooth, soft, and glowing as the creams in the bathroom. Good nutrition is a fundamental building block of healthy skin. The natural ingredients in the food help do everything from speed the pace of exfoliation to protect the skin from the UV damage that causes wrinkles and brown spots. The recipe for complexion perfection begins with a well-rounded diet of sufficient protein, healthy fats, and lots of fruits and veggies.
Important Nutrients for Healthy Skin
Nutritional status plays a pivotal role in the maintenance of healthy skin.
- Antioxidants like beta-carotene and vitamins E, C, and A can curb the damages caused by unstable molecules commonly known as free radicals. These molecules can harm the skin cells and cause the signs of aging. One of the best ways to get more antioxidants is to eat a wide variety of vegetables and fruits.
- Selenium is one of the most powerful antioxidant trace minerals that are responsible for maintaining skin elasticity and firmness. Selenium not only prevents acne but also helps in skin cancer prevention.
- The essential fatty acids offer healing benefits in several inflammatory conditions like eczema. Omega-3 fatty acids also manage overexposure of cortisol levels, which in turn helps keep the skin supple and guard against wrinkle formation. The essential fatty acids are also responsible for skin repair, moisture content and overall flexibility.
- Zinc is an important trace mineral that helps repair damaged tissue and heals wounds. Another important use for zinc includes protecting the skin from the sun’s harmful ultraviolet rays.
Foods for Glowing Skin
There are several foods for glowing skin. Here we have listed below a few common foods.
Tomatoes
The best foods for glowing skin should include tomatoes. Tomatoes are one of the most well-known sources of anti-aging antioxidant lycopene.
Lycopene in tomatoes is easily absorbed by the human body when it is processed or cooked, so make sure to stock up on canned tomato juice, tomato sauce, and ketchup.
Kiwis
The best diet for glowing skin must include kiwis. This small, fuzzy fruit is loaded with antioxidants and vitamin C, which keep the skin firm, immensely help prevent wrinkles, and are great for healthy teeth and bones.The antioxidants in kiwis also protect one from heart disease and cancer.
Yogurt
A perfect glowing skin diet must include yogurt. Yogurt is derived from milk, and it is a great source of animal protein and several other nutrients such as VitaminB2, calcium, potassium, Vitamin D, magnesium, and Vitamin B12.
The presence of lactic acid in yogurt helps exfoliate the skin and also aids in absorbing excess oil from the face.
Lemon
The best fruits for glowing skin should include lemon. It is a great source of alpha hydroxy acids (AHA) and Vitamin C. Another name of Vitamin C is ascorbic acid that enhances the production of collagen.
The acid property present in lemons helps to restore the skin’s pH balance and also aids in lightening skin discolourations.
Apples
The best glowing skin foods should include apples. It is a great source of phosphorous, potassium, calcium, zinc, copper, iron, sodium, manganese, Vitamin C, Vitamin A, Vitamin E, Vitamin K, folate, thiamine, niacin, pantothenic acid, pectin and riboflavin.
The presence of malic acid in apples helps exfoliate the dead skin cells and also aids in absorbing excess oil from the skin’s surface.
Honey
The best home tips for glowing skin must include honey. Honey is a sweet food loaded with antimicrobial, humectant, and antioxidant properties. The skin is the largest organ of the human body, and it should be looked after very affectionately.
The presence of antioxidants in honey immensely helps protect the skin by controlling the production of free radicals that is one of the main reasons for damage or death to the cell.
Beetroot
The best tips for glowing skin should include beetroot. The more antioxidants one has in the body; the more the skin will glow. And beetroot ensures just that.
It is an excellent source of anthocyanins -powerful antioxidants that prevent the appearance of wrinkles. The skin will look glowing and pink if one eats beet.
Carrot
A healthy diet for glowing skin must include carrot. Carrot is rich in beta carotene that is converted by the human body to Vitamin A.
This makes it a must-eat vegetable in one’s daily diet. Not only will it give the skin a glow, it will also fight wrinkles and improve the skin, making it healthy.
Pumpkin seeds
The best diet for glowing skin should include pumpkin seeds. These little bits are packed with zinc that is vital in the creation of new skin cells. They also improve the skin tone and control the oil production in the skin.
Spinach
A perfect diet for glowing skin should include spinach. Loaded with antioxidants, spinach can immensely help reduce the onset of wrinkles.
It helps strengthen the skin tissues and possesses anti-inflammatory properties that flush out toxins, giving glowing, clear, skin.
Strawberry
The best foods for glowing skin must include strawberry. The presence of malic acid in the strawberry makes it a natural whitening agent. It has loads of antioxidants that lend the skin a healthy radiance from within.
Sweet potato
The best home tips for glowing skin should include sweet potato. Anti-inflammatory in nature, sweet potato has high vitamin A content that immensely helps fight acne-causing bacteria.The presence of vitamin C further improves the skin tone and heals pimple scars.
Milk
A healthy diet for glowing skin should include milk. The presence of lactic acid in the milk immensely aids in improving the skin health. Lactic acid exfoliates dry, dead surface of the skin and also increases the production of collagen. Milk is an excellent source of Caprylic Acid, which helps to maintain the proper pH balance for our skin.
Include these foods in your healthy diet to restore soft, smooth and glowing skin. Keep the body well hydrated by drinking plenty of purified water and don’t forget to share your beauty tips with us.
Hey Mukta, You are doing a good job. I usually read your posts and get something new everyday and share with my friends. It’s such an easy way to get glowing skin.
Dear evie,
Thanks a lot for your appreciation.
You are very true Ankita and I completely agree with the same coconut oil is very good for the local application externally as well as internally
Useful information, These above mention vegetable and fruits are good for skin. I would like to add one more fruit here called Coconut. The oil seems to do wonders for your skin. It softens the skin as well as cures it from any damages providing you with a radiant and young look. It helps the skin to avoid liver spots and blemishes caused due to aging and sunlight. By regular use of the oil a soft and supple skin is developed keeping it wrinkle free. The damage to the skin by sun rays is restricted with the use of coconut oil. It brings back the shine and lost charm of the skin.