Genetic and lifestyle factors such as tanning and smoking can influence the texture and tone of your skin. While cosmetic brands make tall claims to make your skin healthy and glowing topically, it is more of a thing that requires maintenance from within. A healthy diet having a balance of foods, therefore, is the right and the effective way to get hydrated and gorgeous skin. In today’s post, we will discuss the best foods for glowing skin.

How to Get Glowing Skin?

The secret to getting glowing skin is to take a diet that includes fruits and greens. Fruits and green veggies are rich in antioxidants that negate the damaging effects of free radicals on the skin cells. This results in a rejuvenated and glowing skin. You can read my post on fruits for glowing skin to know more about which fruits to consume.

Antioxidants such as beta-carotene, lutein, and vitamin C are highly potent and work effectively to provide better results than any beauty product out there. Also following a perfect skincare routine is very important to maintain the glowing skin (1).

The effect of foods is reflected on the skin when all the nutrients are well assimilated by the body. Yoga Asanas also play an important role in enhancing your natural glow (2).

35 Foods for Glowing Skin

1. Tomatoes

Tomatoes contain phytochemical lycopene that boosts the collagen strength. Collagen is a protein that provides healthy and youthful structure to the skin. Moreover, lycopene eliminates the skin-aging free radicals in order to neutralize the oxidizing effect of UV rays (3) (4).

2. Sweet Potatoes

Sweet potatoes are the best source of carotenoids; the disease-fighting compounds. These carotenoids give sweet potatoes their color and also help in providing a healthier and attractive skin. You can get more carotenoids from sweet potatoes by cooking them (5).

3. Turmeric

This Indian spice works magically when it comes to reducing pain and inflammation. Turmeric protects your skin also. The active antioxidant in turmeric called curcumin possesses free-radical fighting and anti-inflammatory properties. Moreover, this spice can remove scars caused due to hormone imbalance. It is one of the best foods for glowing skin (6).

Read More: Home Remedies for Glowing Skin

4. Oranges

The peel of the orange which you usually throw away contains more vitamin C content than the orange itself. Being rich in antibacterial and antimicrobial properties, it makes an excellent component of the face pack. You can also use orange peel in combination with yogurt or lemon juice for the face pack (7) (8).

5. Papaya

Papaya contains a plethora of active enzymes such as chymopapain. It reduces inflammation and treats skin conditions. Another enzyme papain unclogs the pores, helps remove blemishes and acne, and cleanses the skin (9).

Read More: Homemade Face Scrubs for Glowing Skin

6. Green Tea

Green tea contains catechins antioxidant which shows anti-cancer and anti-inflammatory properties. Regularly drinking green tea reduces your risk of skin cancer and helps you regain your skin glow. It also neutralizes the free-radicals damage on your skin caused due to sun exposure (10).

7. Avocado

Avocado can be your ultimate skin-beautifying food. It is a rich source of monounsaturated fatty acids that shield your skin from the aging effect of UV rays and hydrate the skin cells. Avocadoes are also rich in fats and can help you absorb fat-soluble vitamins that protect from sun damage.

8. Eggs

Eggs are packed with all the nutrients and compounds essential for the healthy functioning of the body. Eating whole eggs provides you with maximum benefits. The yolk contains a good concentration of vitamins; required for the cell function and biotin which is also called the beauty vitamin. The biotin (vitamin B7) helps protect skin from rashes, acne, and dryness. It is one of the best foods for glowing skin.

Read More: Home Remedies for Dry Skin

9. Salmon

Salmon is an excellent source of anti-inflammatory omega-3 fatty acids. The dimethylaminoethanol (DMAE) abundance in salmon protects the cell membrane integrity. This results in less deterioration of cell membranes and thus prevents premature aging. It also blocks the hormone which causes wrinkles.

10. Pumpkin

Pumpkin is rich in all; be it the antioxidants, vitamins, or minerals. Moreover, it contains zinc that helps create new skin cells. Zinc-rich foods also help the body regulate oil production and improves the skin tone. Pumpkin seeds are no less effective. They brighten your complexion and provide a glow to your skin.

11. Capsicum

The capsicum/peppers/bell peppers have good content of vitamin C. vitamin C helps grow skin and muscle tissue and builds collagen; a protein that provides structure and strength to your skin. Yellow capsicum contains more concentration of vitamin C than other varieties.

12. Coconut water

Coconut is a fantastic natural gift for skincare. You can drink its water which is rich in skin-hydrating electrolytes and muscle-relaxing potassium. Then the oil extracted from the pulp of coconut heals your gut. That’s because the oil contains caprylic acid which is an antimicrobial substance.

Read More: DIY Moisturizers for Glowing Skin

13. Strawberries

Strawberries are as useful for your skin as appealing they are for your eyes. It contains alpha-hydroxyl acid that helps you get rid of those dead skin cells. Strawberries are also abundant in vitamin C which minimizes the wrinkles and fine lines. It also boosts collagen production for younger skin.

14. Blue Berries

Blueberries can be called as the finest superfood. Packed with antioxidants, blueberries eliminate the skin-aging and cell-damaging free radicals. Moreover, the anthocyanins in them boost the structural strength of collagen fibers. It is one of the best foods for glowing skin.

15. Flax Seeds

Flax seeds are an excellent source of omega-3 fatty acid that erases fine lines and spots from your skin. Moreover, they alleviate the inflammatory skin issues and improve the hydration level of the skin cells.

16. Beetroot

Beetroot can help you glow instantaneously. It is packed with anti-inflammatory properties to remove acne and pimples. Beetroot is also loaded with vitamin C and minerals such as iron, niacin, copper, and potassium. Moreover, Beetroot helps in blood cleansing and detoxification.

17. Dark Chocolate

Dark chocolate can provide efficient and long-lasting protection against sun damage than those sunscreens. It is extremely rich in flavanol antioxidants that reduce roughness and shield your skin.

Here is an informative video from Glamrs

 

18. Carrot

Carrots are the magic wands that can prevent the pimple breakout and unclog your pores. They are rich in beta-carotene and vitamin A which reduces the number of flaky dead cells that can otherwise clog your skin pores.

19. Mango

Mangoes are loaded with polyphenolics, xanthophylls, beta-carotene, vitamin A, E, C, and K. Therefore, mangoes protect the skin from DNA damage, reduce its inflammation and rejuvenate it.

20. Potatoes

Potatoes can bleach your skin naturally and lighten its complexion. You just have to use grated potatoes as a face mask for around 30 minutes. This will help remove dark spots, dark circles, blemishes, and dead skin cells.

21.Cucumber

Cucumbers have high water content and provide a soothing sensation to your body. They also have antioxidants, dietary fiber, and Vitamin C and K. Thus, cucumbers reduce wrinkles and whiten the skin.

22. Kale

Kale is a cruciferous veggie which acts as a good source of vitamin A, C, E, and K. Vitamin K helps in faster healing. When kale is applied topically, it can fade away the scars, stretch marks, bruises, and spider veins.

23. Pomegranate

Pomegranates provide minerals like magnesium, phosphorus, calcium and potassium, and vitamins such as C, K, and folate. Moreover, its seeds contain antioxidant ellagic acid.

24. Apple

Apples are loaded with antioxidants and also contain vitamin A and C, calcium, dietary fiber, magnesium, and potassium. The peel, especially, is highly rich in antioxidants.

Read More: Amazing Benefits of Apple Cider Vinegar for Skin

25. Lemons

Being a good source of vitamin C, lemons act as bleaching agents. They flush out toxins and shield your skin from sun-damage and hyperpigmentation.

26. Grapes

Grapes contain resveratrol antioxidant. Resveratrol minimizes the skin damage caused by UV rays. Grapes are also rich in Vitamin C and K, folate, phosphorus, calcium, and potassium.

27. Kiwi

Kiwi is loaded with vitamin C which acts as a defense against free oxygen radicals. Kiwis also boost the collagen synthesis to provide a wrinkle-free and smooth skin.

28. Peach

Peach protects your skin from photodamage and minimizes the DNA damage with the help of its powerful antioxidants. Moreover, they also contain vitamin A, C, E, and K, potassium, calcium, phosphorus, calcium, and dietary fiber.

29. Prunes

The dried plums are called prunes. Prunes contain high fiber content and vitamin A, and K, niacin, magnesium, potassium, and calcium. They keep constipation at bay and provide acne-free skin.

Read More: Natural Beauty Tips for Glowing Skin

30. Almonds

People who consume almonds on a daily basis are less susceptible to UV damage. Almonds contain, Vitamin E which is essential for healthy skin as it works as an antioxidant. It is one of the best foods for glowing skin.

31. Pineapple

There is an enzyme called bromelain found in pineapple which possesses anti-inflammatory and healing properties. Moreover, pineapples are an excellent source of protein, vitamin A, C, K, and folate, calcium, phosphorus, and potassium.

32. Oats

Oats are high in fiber and increase the number of anti-inflammatory gut bacteria. It also minimizes the blood sugar level and reduces the risk of skin problems. Besides, oats contain silicon that keeps skin elastic and appearing young.

33. Watermelon

Watermelon works superbly for those who have oily and acne-inviting skin. It contains dietary fiber, carotenoids, lycopene, flavonoids and vitamin C, A, B1, and B6. The water content flushes out toxins, and its antioxidants prevent skin damage.

34. Walnut

Walnuts are an excellent source of polyunsaturated fatty acids. Consuming walnuts on a regular basis lowers the skin cancer risk and keeps your skin shielded from the toxic free radicals.

35. Spinach

Spinach is the king of green veggies. Its regular consumption lowers the risk of a skin tumor and inhibits the cancer-cell growth. These features can be attributed to its high folate and vitamin B content.

These 35 foods can help you get that glowing skin which you always dreamt of. To maximize their effect, you should try to avoid eating oily and deep-fried food. Drinking enough water in addition to consuming green veggies, fruits, and nut will heal your dried and flaky skin. Don’t forget to include the workout session at least thrice a week for the guaranteed glowing skin.