Skin Care

What To Eat For Glowing Skin

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Glowing and healthy skin is what we all crave but the question is are we making efforts enough to attain such skin? While some of us give more preference to external skin treatments and remedies, others believe the secret lies in our food consumption.

Adequate nutrition in our food is one of the most prominent elements of healthy living. A healthy body internally will possess healthy attributes externally too, in the form of glowing and healthy skin. To attain beautiful and healthy skin, it would be rather better to rely on nutritious food than absolutely relying on external face treatments. Even such treatments may tend to become vain, producing no positive consequences if you do not consider nutrition a requisite.

Foods For A Healthy And Glowing Skin

Besides destroying your metabolism, unhealthy food may even hinder your choice of skin. Resulting in acne, oily skin, pimples, obesity, and organ damage, junk food serves to be an obstacle to our body not just internally but externally too and the external organ that suffers is your skin. The food you consume has a direct impact on your skin quality and the aging of the skin.

So, let’s take a look at a number of food items that will help you attain desirable skin.

1. Avocados


Avocados are not just beneficial for your skin and hair externally but also through oral consumption. This is because of the richness of avocados in healthy fats. These fats help keep skin moisturized and healthy. Avocados have also been found to protect our skin from ultraviolet rays. UV rays can result in wrinkles and aging.

Source of Vitamin E: Avocados are a rich source of vitamin E that serves to be an antioxidant, hence keeping our skin protected against damage.

Source of Vitamin C: Besides vitamin E, another vital element of avocados include vitamin C. For keeping your skin healthy and strong, vitamin C consumption is essential.

2. Eggs


The egg yolk is a great source of vitamins that promote proper cell functioning. One important reason why an egg is recommended for healthy skin is the presence of biotin in it. You must have come across biotin as a companion for hair as it promotes hair growth and is even beneficial for fingernails.
For skin, egg helps get over acne, blackheads, and dryness.

3. Spinach


Like most green leafy veggies, spinach plays a vital role in the promotion of healthy skin as well. A single cup of spinach consists of about sixty-five percent of our daily value of folate. The high levels of folate help repair DNA and are extremely beneficial for our skin.

4. Sunflower Seeds

Sunflower Seeds

Sunflower seeds are a rich source of vitamin E hence functioning as an antioxidant. Besides, it consists of other important nutrients including selenium, zinc, and protein.

5. Walnuts


Dry fruits have never failed to keep our skin healthy and glowing. One such indispensable source of Omega-3 and Omega-6 fatty acids is walnuts.
A combination of both these fatty acids helps balance the adverse consequences of excessive omega-6.
Other significant compound of walnut is zinc, vitamin E, and selenium.

6. Sweet Potatoes

Sweet Potato Good For Hair Growth?

One of the most essential healthy elements that sweet potatoes are rich in, is beta carotene. The function of beta carotene is to convert it into vitamin A which promotes good vision, healthy teeth, and skin. Beta carotene is crucial for our skin as it serves to maintain our skin’s health thus protecting our skin against sun damage and sweet potatoes have adequate beta carotene.

7. Fish


Fatty fish are considered one of the most efficient foods for glowing and healthy skin. These may include mackerel, salmon and so more. It’s because of the fact that they are highly rich in Omega-3 fatty acids. Omega-3 fatty acids are extremely significant to maintain skin health. It has got multiple positive effects on our skin, especially keeping it moisturized. Keeping our skin thick, prevents it from excessive drying.

Besides, it helps reduce inflammation and sunburn thus preventing skin from the sun’s harmful ultraviolet rays.

One of the most important benefits received as a consequence of fatty fish consumption is Vitamin E and zinc. Being an antioxidant, vitamin E is highly beneficial for the skin thus preventing damage.

8. Broccoli


Broccoli is usually incorporated into our food considering it extremely healthy but what are the health benefits of this vegetable? Broccoli is highly rich in many vitamins and minerals which include vitamin C and vitamin A and zinc. Another benefit received from broccoli is the consequence of the presence of lutein. Lutein functions similarly to beta carotene thus protecting your skin against damage and pre-mature aging.
Another significant component of broccoli is sulforaphane which keeps skin safe from sun damage and prevents skin cancer.

9. Tomatoes


Being one of the greatest sources of vitamin C, tomatoes surely contribute enough for healthy and glowing skin. Besides being gifted with adequate vitamin C, tomatoes are also a rich source of lutein and lycopene and carotenoids like these are ever-ready companions of our skin, protecting it against sun damage.

10. Carrots


We all have been listening about the health benefits of most salads and carrot has never ceased to perform wonders on our skin, hair as well as eyes. Ever wondered why have we always been poked by our parents to pay more attention to salad? It’s because of these wonderful features of it consisting of plenty of beta carotene and Vitamin A. As mentioned earlier, beta carotene does magic for our skin, performing multiple functions simulated. Serving to be a sunblock, helping in the prevention of premature aging, and of course possessing features of an antioxidant.
The presence of antioxidants helps control excessive production of dead cells which may tend to clog the skin pores. Besides, vitamin A is itself a great companion to our skin and eyes.

11. Turmeric


You might have surely incorporated some amount of turmeric in your face masks considering its beneficial properties. If the external application does wonders, think what would be the consequences of oral consumption. Being one of the most significant and healthy Indian spices, turmeric serves to be a phenomenal antioxidant.
When it comes to the protection of skin, turmeric is an all-time remedy. The presence of curcumin and antioxidant are extremely efficient in being anti-inflammatory. Besides, as per research, it is also believed to be a remedy for dark skin pigmentation, acne, pimples, scars, hormone imbalances, and sun damage.

12. Papaya


Papaya must be chosen because of the presence of plenty of active enzymes in it. While the enzyme papain helps get over acne, clogged pores, and blemishes, the enzyme chymopapain serves to eliminate inflammation.
Papaya might have certainly been an integral part of your fruit face packs considering its multiple features. Not only does it eliminates undesirable skin issues but also cleanses the skin resulting in radiant and healthy skin.

13. Yellow Peppers

Yellow Peppers

Vitamin C counts as a pertinent element for skin growth and formation. It builds collagen which is essential for strengthening and structuring muscles, skin, and bones. The commonly known sources of vitamin C are citrus fruits but one of the greatest sources of vitamin C is yellow bell peppers. As per research, the consumption of yellow bell peppers not only results in healthy skin but also serves to be an excellent remedy for wrinkles and premature aging.

14. Green Tea

Green Tea

Green tea is well known to keep our body toned and fit but besides that, this elixir is also gifted with multiple skin-beneficial properties. The presence of catechins which is an important antioxidant possesses anti-cancer features as well as anti-inflammatory properties.
As per research, drinking about five to six cups of green tea a day not just keeps you protected against cancer but also helps repair damaged DNA. One thing to consider is that excessive caffeine can be bad for health leading to dehydration. Therefore, excessive quantities must not be consumed.

15. Coconut Oil And Coconut Water

Coconut Oil

Coconut consists of plenty of potassium and electrolytes that keep our skin hydrated and moisturized. This results in healthier and soft skin. Other than this, it consists of caprylic acid that keeps our gut healthy and it’s antimicrobial properties contribute to skin health.
Besides being healthy for our hair and digestion, coconut oil and milk keep up the skin’s health too.

16. Oats


Oats have been given preference for their rich source of fiber but not all of us are aware of their contribution to our skin. It is because of its richness in fiber that keeps our gut healthy and also balances blood sugar levels. This results in healthy skin and the presence of fiber also contributes to the strengthening of the body tissues.
Besides fiber, the presence of silicon, which is a mineral, serves to prevent premature aging thus retaining skin elasticity.

17. Almonds


Almond is rich in Vitamin E. Vitamin E helps repair cells and protects against sun damage. It protects the skin against damage from ultraviolet rays. Besides, vitamin E also serves as an antioxidant which helps keep the body free of free radicals.

18. Dark Chocolate

Dark Chocolate

Dark chocolate performs beneficial functions because of the presence of flavonols which are antioxidants. These provide sun protection to our skin. And as one of the most common functions of antioxidants, it prevents oxidative stress and helps prevent aging.
Dark chocolates are also rich in probiotics which help maintain gut health thus reducing inflammation.

19. Flaxseeds

Flax Seeds

Flaxseeds help get over skin inflammation problems, keeping skin cells hydrated and healthy. Being a rich source of omega-3 fatty acids, it helps against skin spots and fine lines. The anti-inflammatory properties keep the skin away from irritation and redness. They also keep skin hydrated and promote weight loss.

20. Blueberries


Blueberries are highly rich in antioxidants. And antioxidants are all our skin is in needs, to stay healthy, radiant, and safe against sun damage and wrinkles. Besides, the presence of anthocyanins strengthens collagen fibers. And of course, being a great source of prebiotics, it promotes immune health and anti-inflammatory skin conditions.

Besides food, your lifestyle too has a great impact on your external appearance. So, besides incorporating certain foods in your meal, do not forget to maintain a healthy lifestyle too. You can also inculcate the habit of performing various workouts and drinking plenty of water that will not only tone your body perfectly but also help you attain radiant and healthy skin. And do not forget to stay stress-free and eat healthily.


1. What fruits should I eat for glowing skin?

Fruits like oranges, apples, and papaya are all great for glowing skin. Other fruits like berries, melons, and kiwi are also beneficial for promoting a healthy complexion.

2. What vegetables should I eat for glowing skin?

Dark, leafy greens like kale and spinach are great for glowing skin. Other vegetables such as sweet potatoes, carrots, and tomatoes are also beneficial for a healthy complexion.

3. What nuts should I eat for glowing skin?

Nuts like almonds, walnuts, and pistachios are all great for promoting glowing skin. Other nuts like cashews, hazelnuts, and peanuts are also beneficial for healthy skin.

4. What oils should I use for glowing skin?

Healthy oils like coconut, argan, and jojoba are all great for promoting a healthy complexion. Other oils like sesame, avocado, and olive are also beneficial for glowing skin.

5. What dairy products should I eat for glowing skin?

Dairy products like yogurt and kefir are great for promoting a healthy complexion. Other dairy products like cheese, milk, and cottage cheese are also beneficial for glowing skin.

6. What grains should I eat for glowing skin?

Whole grains like oatmeal, quinoa, and brown rice are all great for glowing skin. Other grains like barley, bulgur, and millet are also beneficial for a healthy complexion.

7. What spices should I use for glowing skin?

Spices like turmeric, ginger, and cinnamon are all great for promoting a healthy complexion. Other spices like cumin, cardamom, and coriander are also beneficial for glowing skin.

8. What seafood should I eat for glowing skin?

Seafood like salmon, mackerel, and sardines are all great for glowing skin. Other seafood like shrimp, tuna, and crab are also beneficial for a healthy complexion.

9. What herbs should I use for glowing skin?

Herbs like parsley, mint, and basil are all great for promoting a healthy complexion. Other herbs like oregano, thyme, and rosemary are also beneficial for glowing skin.

10. What beverages should I drink for glowing skin?

Beverages like green tea, herbal tea, and fruit smoothies are all great for glowing skin. Other beverages like water, coconut water, and vegetable juice are also beneficial for a healthy complexion.

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(Reviewed by Dr. Bildesher Dwivedi )

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Smita Dixit
the authorSmita Dixit
A solo traveler who loves to explore the small places during and visit and observe those small fashion trends that can make my fashion styling more unique and smart. I also love to experiment with clothes to create different styles and hacks for fashion.

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