You don’t have to spend a lot of money on cosmetics when you can have radiant skin through food. Though all cosmetics claim to offer the best skin, the truth is they offer a topical fix. So, how to get glowing skin? A proper diet is a solution—whether you want to treat acne, premature ageing, wrinkles, fine lights, black spots, or pimples.
What Is Glowing Skin?
Everyone has their definition of glowing skin. For some, it is the glow, and for some, it is even texture. There is no clear definition, but glowing skin has the following characteristics-
- Smooth texture with a few blemishes
- Well-hydrated, neither too dry nor too oily
- Not inflamed
- Even toned
Healthy skin does not mean a lack of pores, birthmarks, wrinkles, or blemishes—you can have glowing skin with these usual features too.
Food for Glowing Skin
What you eat and what you do not eat affects the skin. The right food provides nourishment, helps repair damaged skin cells, treats skin allergies, and makes it healthy from within. When looking for skin health, the following nutrients should be kept in mind-
- Vitamin C
- Vitamin A
- Vitamin D
- Vitamin E
- Omega-3 fatty acids
To get all nutrients, here is the list of 20 best food for glowing skin-
They have lycopene that boosts collagen production and fights free radicals. The antioxidants also protect from sun damage, prevent wrinkles, and make skin radiant.
They have beta-carotene and are rich in vitamin A. The vitamin A present in carrots reduces the risk of skin cancer and is suitable for eyesight. It can protect the skin from the sun and repairs collagen damage. Also, antioxidants are present to prevent the excess production of cells on the outer layer of the skin. These excess cells, when combined with sebum, can clog pores. Thus, it reduces the risk of acne breakout.
3. Safflower Oil
It is an excellent source of vitamin E that decreases collagen damage, prevents and treats damage caused by UV rays exposure. Omega 3, present in the oil, moisturises the skin and prevents itchy, flaky, and dry skin. It also helps in skin conditions such as eczema.
4. Fatty Fishes
Fish oil extracted from salmon, tuna, and mackerel is rich in omega-3 fatty acids. As per studies, It reduces inflammation and helps get healthy glowing skin. Salmon also has DMAE (dimethylaminoethanol), protects the integrity of cells, and strengthens the cell membrane, preventing premature ageing. It also reduces skin inflammation and makes the skin firm.
5. Yellow Bell Pepper
Vitamin C boosts collagen production and protects the skin against free radical skin damage. It is also a rich source of vitamin E. It helps people with skin discolouration problems and reduces wrinkles. As per a study conducted by the American Journal of Clinical Nutrition, a single bite of yellow pepper (around 4mg) for three years reduces wrinkles chances by 11%.
It is full of vitamin A, vitamin C, Zinc, and carotenoids that make skin healthy and glowing. It also prevents free radical skin damage, protects from sunburn and reduces the risk of skin cancer. Even the other cruciferous vegetables are good vegetables for the skin.
It is loaded with essential vitamins A, vitamin C, vitamin E, and vitamin K. It is the most potent source of vitamin K that helps in blood clotting, resulting in faster healing. It has an anti-ageing skin benefit that reduces oxidative stress on the skin.
They are rich in minerals like Zinc helps in cell repair and cell functioning. It allows many enzymes to function and make a protein that repairs damaged tissues and regenerates cells. It protects cells from free radical damage and supports skin structure by promoting collagen formation. It also clears bacteria from the skin that may contribute to acne breakout.
They have biotin, which is known as a beauty vitamin. It makes hair grow and protects skin from acne, rashes, dryness, and pimples. They have amino acid lysine and proline that form collagen. The egg yolk is a rich source of essential minerals and vitamins that promote healthy cell functioning. Other than this, eggs are also rich in other vitamins, such as vitamin D, which helps with skin irritation, and vitamin K, which helps with stretch marks, dark spots, and scars.
10. Chia Seeds
Packed with vitamin A, vitamin C, iron, and potassium, they can boost skin elasticity and make it glow from the inside. The super seed also has Omega-3 essential for overall skin health.
11. Sweet Potatoes
As per a study, you will get a great skin complexion if you consume red and orange vegetables every day. It is because of carotenoids. Half of a medium sweet potato can provide a daily recommended intake of carotenoids and make skin glow.
The leafy vegetable is loaded with vitamin A and vitamin C. As per a study, it helps prevent skin cancers. The essential vitamin B, folate, can maintain and repair DNA preventing cancer cell growth. Also, a cup of spinach can provide 65% of the daily folate requirement.
It has abundant vitamin E that repairs skin cells and prevents sun damage. It also provides calcium and healthy fats.
To know more about almond benefits for skin click here.
It has omega-3 fatty acids that prevent skin cancer, relieves eczema and also helps with skin rashes. The healthy fats nourish, hydrate and moisturise the skin making it more soft, supple and youthful.
The Indian spice turmeric is rich in curcumin antioxidants. Eat it or apply it directly on the face—this super ingredient is beneficial in all ways. It is most effective in free radical damage repair. It can also reduce dark pigmentation, scars, and sun damage.
16. Coconut Water
The hydrating coconut water replenishes skin with electrolytes and minerals. They treat dehydrated skin, making it look soft and supple.
17. Flax Seeds
Loaded with omega-3, these super seeds erase dark spots, smoothen out fine lines, improve skin hydration, and contribute to overall skin health.
18. Dark Chocolate
As per a study, cocoa antioxidants can prevent premature skin ageing. The flavonoids present in dark chocolate reduce skin roughness and provide sun protection.
19. Sunflower Seeds
They are an excellent source of vitamin E and antioxidants. As per the U.S. Department of Agriculture, around 28 gms of sunflower seeds daily can provide 49% of the daily requirement of Vitamin E, 5.5 gm of protein and around 14% of the daily value of selenium. All essential to maintain healthy glowing skin.
Soy has Isoflavonoids, a compound that mimics oestrogen and benefits the skin. As per studies, it improves skin dryness and boosts collagen in women post-menopause. Soy enhances skin elasticity and reduces the risk of fine lines, wrinkles, and skin cancers.
Fruits Good for Skin
Fruits are packed with minerals, vitamins, fibres, and essential nutrients to support skin health. Here is a list of fruits good for skin health-
It works wonders on the skin. As per studies, healthy fats lower the risk of premature ageing and reduce skin inflammation. The hydration provided by the fruits makes skin supple. They also protect the skin from sun damage. Not only this, but they are also rich in protein and help to absorb fat-soluble vitamins.
Loaded with antioxidants and plant compounds, anthocyanins protect the skin and fight free radicals that damage skin cells. They also boost collagen fibres production, prevent skin ageing and give you glowing skin.
Well-known for high vitamin C content, this fruit can promote healing, reduce tan, provide skin hydration, and give it a healthy glow.
It is a rich source of vitamin C, antioxidants, and compounds that boost collagen production. It improves skin elasticity, protects from suntan, and enhances overall skin tone and texture.
The fruit is rich in vitamin E and vitamin C, brightening the skin. It also stimulates skin repair and the formation of new skin regenerative cells. Also, it provides excellent hydration to the skin.
They are loaded with vitamin A and carotenoids, effective in improving cell functions and skin health. They also improve skin texture and elasticity.
The fruit has a plethora of healthy enzymes that helps to relieve various skin conditions. The enzyme papain helps remove blemishes, prevent acne, promote pore-unclogging, and cleanse the skin.
Its seeds are rich in anthocyanin antioxidants that boost collagen formation. It improves skin tone and texture, making the skin radiant.
The vitamin C present in it is a potent antioxidant that prevents cell damage, aids in collagen formation, and provides hydration to the skin.
It helps to prevent premature signs of ageing like wrinkles, dark spots, blemishes, and fine lines. Also, it has fibres that promote healthy gut health, improving skin health.
Factors That Influence Skin Health
Everyone desires glowing skin and a clear complexion. Many factors affect skin health such as-
- Genetics: A person may have dull and dry skin due to their genes.
- Hormones: Fluctuation in hormone levels may disrupt skin health and can cause acne breakouts. It is common during puberty, menopause, and pregnancy.
- Health and medical conditions: If a person has dermatitis or other medical conditions, they can affect skin texture and complexion. A healthy gut, bowel movement, and overall body health also profoundly affect skin health.
- Diet: Not having sufficient nutrients in the diet can damage the skin. A well-balanced diet is key to healthy skin.
- Environmental Factors: Sun, pollution, extreme temperatures, and chemicals can cause tan and make skin red, sensitive, dark, and damaged.
- Lifestyle Factors: It includes-
- Daily water intake
- Stress both emotional and physiological
- Lifestyle habits including processed foods, smoking, and alcohol
- Skincare routines
If you take care of the mentioned factors adopt a skincare routine, diet, and lifestyle changes, you can get healthy skin.
How to Make Skin Glow at Home?
Many remedies can make skin glow within and keep skin infections at bay. Here is how to make skin glow at home-
1. Skincare Routine
A skincare regime doesn’t need to be complex and time-consuming. Just follow these simple steps-
- Cleanse: To remove all dirt, excess oil, bacteria and makeup. Either use pH balanced and harsh chemical-free face wash or try home remedies for it.
- Moisturise: To make it smooth, supple, hydrated and healthy. Try body oil and butter for dry skin and use an oil-free moisturiser for oily skin.
- SPF: Generously apply sun protection of at least SPF 30+ when going out. SPF should be used on all exposed body parts, not just the face.
2. Healthy Dietary Habits
Focus on skin whitening foods and avoid high sugar, saturated fat, fried and salty foods. Have whole grains, healthy fats, nuts, seeds, fresh fruits and vegetables such as tomatoes for glowing skin.
3. Regular Exercise And Yoga
Exercise stimulates facial muscles and promotes blood circulation. It also reduces stress and removes toxins from the body, promoting overall good health.
4. Home Remedies For Glowing Skin
Here is a list of healthy easily-available products that can be part of your daily routine and helps you achieve radiant skin-
- Aloe Vera: The succulent plant is a remedy for almost all skin problems. From skin infections and eczema to wrinkles and dry skin, the moisturising properties of aloe vera help treat it all. Apply the gel directly to the face or have aloe vera juice. Both are equally beneficial for the skin.
- Green Tea: The detox drink is full of natural antioxidants and plant compounds that prevent dark spots, skin ageing, and even dark circles. It gives you blemish-free skin.
- Coconut oil: Apply it to soothe, nourish, and hydrate the skin. You can massage daily with coconut oil for a few minutes to remove scar marks, improve skin elasticity, and improve blood circulation to the face. The best part is it suits all skin types.
- Water: Hydration is necessary to maintain skin health. Drinking 7-8 litres of water daily will give you glowing, supple, and healthy skin.
Other Lifestyle Changes to Get Glowing Skin
Eating a healthy diet for glowing skin is beneficial. You can adopt some lifestyle changes for faster and long-lasting results. These changes include-
- Apply sunscreen when going out.
- Hydrate yourself properly.
- Get enough sleep.
- Exfoliate the skin twice every week.
- Exercise or do yoga daily for 15-20 minutes. Focus on facial muscle exercises.
- Avoid smoking, alcohol, caffeinated drinks, and fizzy beverages.
- Meditate for 5-10 minutes to keep stress at bay.
- Try homemade scrubs and ubtan once a week.
- Take medical consultation for skin conditions.
Summing Up on Food for Glowing Skin
Paying attention to what you eat, how much you eat, when and how you eat can improve skin health. Ensure you get all the essential nutrients, minerals and vitamins required for healthy skin. Try the foods mentioned above for glowing skin, and in a month, you will see noticeable changes in skin health. Sometimes dry, damaged, and dull skin can be because of underlying health issues. Medical conditions, hormonal imbalance, and stress can make skincare more challenging, so consult a doctor and dietician for help.
- Alfeu Accorsi-Neto, June 2009; Effects of Isoflavones on the Skin of Postmenopausal Women: A Pilot Study - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2705153/
- Damitha De Mel, August 2014; Fishy business: effect of omega-3 fatty acids on zinc transporters and free zinc availability in human neuronal cells - https://pubmed.ncbi.nlm.nih.gov/25195602/
- Giovanni Scapagnini, August 2014; Cocoa Bioactive Compounds: Significance and Potential for the Maintenance of Skin Health - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4145303/Ian D.Stephen, May 2011; Carotenoid and melanin pigment coloration affect perceived human health - https://www.sciencedirect.com/science/article/abs/pii/S1090513810001169