Diet Plan For Glowing Skin
Takeaways From This Diet Chart
You do not have to stick to this diet chart. You can consume healthy foods that will help repair and rejuvenate your skin. And for that, you have to understand what to include in your diet and what to avoid. Given below are a few tips that will help you do so: 1 cup water + aloe vera juice + 4 overnight soaked almonds 1 cup rolled oats with milk and fresh fruits + 1 cup green tea 1 cup freshly-pressed fruit/vegetable juice (unstrained) / coconut water Blanched veggies + grilled fish/chicken/ lentil soup + 1 small cup brown rice/quinoa 1 cup freshly-pressed fruit/vegetable juice (unstrained) Mixed vegetable curry + 2 flat whole-wheat breads + 1 cup raita
Drinking water on an empty stomach is a must. You may consume aloe vera juice, turmeric powder, or lime juice. Always have breakfast before heading out. Include good amounts of fruits, veggies, and protein in every meal. Stick to healthy snacking by consuming freshly pressed fruit juice, yogurt, buttermilk, or coconut water. Consume foods that are good for your gut and liver. Avoid foods that you may be allergic to, such as dairy, seafood, and gluten. Get creative by seasoning your food with spices and herbs. Keep hydrating yourself by including water, buttermilk, coconut water, and fruit and vegetable juices into your daily diet. Water is a natural detoxifier, so try to drink a minimum of 2.5 liters of water a day (amount may vary based on body weight).
Now, let us take a look at the list of foods you must consume and how they help improve your skin health.
15 Foods For Naturally Glowing Skin
1. Water
Drinking lots of water throughout the day will keep your system internally hydrated, which, in turn, directly reflects on your skin (2). Water not only flushes out the harmful toxins from your system but also keeps wrinkles at bay and gives you naturally glowing skin. Keep a bottle of water handy and sip on it whenever you crave for your favorite cola.
2. Dark Green Leafy Vegetables
When it comes to skin health, dark leafy greens take the front seat. They are loaded with antioxidants and essential vitamins and nutrients (3). Dark green leafy vegetables such as spinach, Swiss chard, radish leaves, mustard leaves, lettuce, coriander, parsley, broccoli, and arugula help rid your skin of dullness and enhance its glow. You can add them to salads, soups, sandwiches, wraps, daal, etc.
3. Turmeric
Curcumin is the main phytonutrient responsible for turmeric’s antibacterial, antiviral, anti-inflammatory, and antifungal properties. Turmeric taken orally or used for topical application has overall skin benefits, though further research is required to prove the same (4). You can consume washed and peeled raw turmeric first thing in the morning or while going to bed with a glass of milk. You can also add fresh turmeric to curries, salad dressing, juices, etc.
4. Avocado
Avocado is the perfect superfood for the skin. It is rich in vitamin E and healthy fats (5). A cross-sectional study done on Japanese women has revealed that healthy fats – especially saturated and monounsaturated fatsi XHealthy fats found in nuts and avocados that helps with the formation and maintenance of cells, and reduces bad cholesterol level. – improve skin elasticity (6). This means that avocados may help slow down skin damage, lock in moisture, and prevent premature wrinkling and dullness. Easy ways to include them in your diet is to add them to your breakfast bowl, sandwiches, salads, dipping sauce, etc.
5. Aloe Vera
Aloe vera is the most popular home remedy for all skin problems. It contains the hormones auxin and gibberellin that have anti-inflammatory properties (7). Hence, when you apply aloe vera topically or consume its extract in the form of juice or supplements, it helps reduce any kind of inflammation. A study done on rats has found that it can also boost collagen synthesis and heal dermal wounds (8). However, don’t ever consume aloe vera gel directly from a plant.
6. Fruits
Fruits are loaded with vitamins, minerals, and fruit sugar. These sweet treats keep your hunger pangs at bay, preventing you from consuming sugary junk food that increases inflammation in your body. Hence, by consuming fruits, you will be able to maintain your skin’s health and get the glow that you always wanted. Here are a few fruits that we recommend:
Mangoes are rich in antioxidants and beta-carotene (a precursor of vitamin A), which is synthesized in the skin. Oral intake of beta-carotene helps reduce UV-induced redness in humans (9). It also said to prevent premature aging, retain the skin’s elasticity, and facilitate the growth of new skin cells, though there is not enough scientific evidence to support these claims. Banana is rich in vitamins A, B, and E and prevents premature wrinkling of the skin. It has moisturizing and antioxidant properties (10). Papaya has antibacterial properties (11). Thus,it may help in shedding the dead skin cells and clearing your skin of impurities. Oranges and kiwis are rich in vitamin C (12), (13). Vitamin C delays the onset of wrinkles and boosts collagen synthesis (14) Kiwi is also a powerful antioxidant (15). Other vitamin C-rich fruits are guavas, grapefruits, and strawberries. Vitamin C also protects the skin from sun damage and promotes cell turnover, thus preserving the youth and beauty of your skin (14). Anecdotal evidence suggests that a glass of warm water with honey and lemon juice can lighten your skin tone and keep it clear. Apple helps maintain a toned look and makes your skin look younger, though there is no scientific evidence to prove the same. Berries have potent antioxidant properties (16). Anecdotal evidence suggests that consuming them may help you get rid of dark spots and marks quickly.
7. Carrot
Carrots contain high levels of beta-carotene, vitamin A, and antioxidants. They make your skin healthy from the inside by flushing out toxins. They also have a photoprotective effect. They protect your skin from sun-induced damage and prevent premature aging and wrinkles (17). Sweet potatoes and yams are other options that show similar results.
8. Fish And Fish Oil
Fish and fish oil are rich in omega-3 fatty acids. They provide the skin with a healthy dose of natural oils (good fats) to reduce inflammation, acne, and redness (18). Consume fatty fish like tuna, salmon, and carp or take fish oil supplements to keep your skin healthy and soft. Consume grilled or baked fish. Do not discard the skin.
9. Healthy Fats
Healthy fats are great for your skin. The main sources of healthy fats (omega-6 fatty acids) are nuts (almond, walnut, macadamia, etc.), seeds (flaxseed, sunflower seed, chia seed, etc.), healthy oils (olive oil, rice bran oil, etc.), and fish and fish oil, which we have already talked about. Nuts, seeds, and oils are great options for vegans and vegetarians to nourish their skin, improve its structure, and heal wounds (19). Include them in your diet in adequate amounts to get flawless skin.
10. Green Tea/Matcha Tea
Aanand Geria, a board-certified dermatologist and a Clinical Instructor in Dermatology at Mount Sinai Health System, says, “Green tea contains vitamin E, which promotes new skin cell growth, making the skin softer and giving it a natural glow. It also contains vitamin B2, which helps keep skin firm and youthful. Green tea can be consumed or applied to your skin; both are equally beneficial for glowing skin.” Green tea is a natural source of antioxidants. It is loaded with a potent phytonutrient – epigallocatechin gallate (EGCG). The percent of EGCGi XAn antioxidant plant compound that reduces inflammation, aids weight loss, and is known for protective effects against heart diseases. is highest in matcha tea and green tea. These antioxidants in tea help scavenge the harmful free radicals, thereby protecting your skin from premature aging, dark spots, and redness (20). Green tea polyphenolsi XA category of plant compound believed to boost digestion and brain health and to protect against heart diseases. also prevent acne vulgarisi XA form of acne marked by a mix of inflamed and non-inflamed blemishes on the skin commonly called pimples, spots or zits. and lipid synthesis by the sebaceous glandsi XSmall glands underneath the skin that produce sebum, which is released into hair follicles to provide lubrication for the skin and hair. , leaving your skin healthy and blemish-free (21).
11. Broccoli
Broccoli is a rich source of antioxidants (22). Antioxidants play an important role when it comes to enhancing skin health. The free oxygen radicals attack the cells and disrupt the normal functioning of the cells and organs. This, in turn, can cause hormonal imbalance, weak immunity, gut problems, etc. So, you need a good dose of antioxidants from food, specifically broccoli, as it gives you quicker results compared to other cruciferous veggies.
12. Yogurt
Yogurt and buttermilk contain probiotics that help in digestion, absorption, and excretion (23). When your digestion is smooth, and you have no gut problems, your skin will be less prone to breakouts, dryness, and infections. Consume yogurt every day after lunch, dinner, and in shakes and smoothies.
13. Bottle Gourd
It hydrates and protects your skin, thereby giving it a natural glow. The phytonutrientsi XNatural compounds usually found in plants that have antioxidant properties and can help protect cells from damage. present in bottle gourd have anti-inflammatory and antioxidant properties (24). Therefore, it may help in getting rid of scars naturally. Bottle gourd juice also improves digestion and reduces constipation (25). Thus, it may lend your skin a natural glow. Consume bottle gourd juice in the morning with other breakfast items. You can also make bottle gourd soup or add it to stews and daals.
14. Bitter Melon
It tastes bitter but is an amazing natural remedy for skin problems like redness, allergies, scars, and tanning. A study conducted on liver-injured rats has found that, apart from being a good source of antioxidants and have anti-inflammatory properties, bitter melon also keeps your liver and gut-healthy (26). Consume boiled bitter melon or add it to stews. Do not fry or soak it in water for a long duration as it reduces its nutritional value.
15. Red Wine
Red wine is nothing but fermented red grape juice. It has the ability to retain the skin’s original glow and prevent aging. The polyphenols present in it protect the skin from inflammation and sun damage (27). However, consume it in limited quantities as excess alcohol causes dehydration, which might aggravate your skin problems. These are the foods you need to consume to keep your skin healthy. But which foods do you need to avoid? Here’s the list.
Foods To Avoid
Spicy foods Processed and junk foods High-sodium and high-sugar foods Oily and unhygienic foods Foods containing high levels of estrogen Foods that increase the internal body temperature Overcooked or partially charred foods (kebabs)
What drinks make your skin glow? There are certain foods you can include in your diet for healthy skin. Check out the infographic to know which are those. Aanand Geria says, “You can go for drinks like lemon water and honey, green tea, vegetable juices, and coconut water to achieve glowing skin. Lemon juice contains vitamin C, which helps rejuvenate the skin and maintain healthy skin cells. Honey helps support the removal of excess oil from the skin, which can unclog pores and help fight against acne.” “Green tea contains catechins that help slow down the process of aging skin. Vegetable juices contain many vitamins and micronutrients that promote healthy skin. Coconut water helps reduce fine lines and wrinkles on the face. It also hydrates the skin, giving it a natural glow.” Which vitamin is best for glowing skin? According to Dr. Geria, “Vitamin D is one of the best vitamins to take for glowing skin. It got the nickname “sunshine vitamin” because it plays a vital role in skin rejuvenation and protection. Other benefits of vitamin D include enhancing the skin’s immune system and helping to destroy free radicals that can cause premature aging.” Is dark chocolate good for the skin? Dr. Geria says, “The flavanols in dark chocolate help protect against sun damage and improve blood flow to the skin. Dark chocolate has also been known to help reduce pigmentation and dark spots, leaving the skin healthy and glowing.” Is coffee good for glowing skin? According to one study, consuming coffee reduces the darkening of pigmented areas and photoaging effects (1). Additionally, topically applying coffee to your skin can also help reduce the appearance of sunspots, redness, and wrinkles. Is curd good for glowing skin? The curd’s lactic acidi XA substance made from milk sugars via enzymes and used in skin care to reduce wrinkles and soften skin. helps hydrate the skin, making it soft and smooth. It also makes the skin glow, reduces acne breakouts, lowers inflammation, and aids in tan removal (2).
