HomeblogsHealth-and-wellness12 Best Foods To Eat for Healthy and Glowing Looking Skin

12 Best Foods To Eat for Healthy and Glowing Looking Skin

As the saying goes, ‘you are what you eat’. A person’s diet can greatly impact their overall health, including their appearance, which is directly related to the health of their skin. Many people wonder, is there a specific diet to get glowing skin? What about the ‘detox’ juices promoted online?

In truth, there is no specific diet or food that a person can eat to get healthy skin. However, certain foods are rich in nutrients that may promote healthy skin.

Healthy skin is a must for people. People desire to look beautiful with a gorgeous skin tone. But for most people, beauty means glowing, flawless, and youthful-looking skin. Radiant skin needs nutrients; this can either be achieved by topical applications of cosmetic products that have nutrient extracts or by consuming healthy foods. This article explores different food options for people who want to achieve glowing skin.

Is It Tough to Maintain Healthy Skin?

Not at all! You can maintain healthy and youthful-looking skin by including certain foods in your diet.

Radiant skin that glows is desirable for most people, and you will be surprised to know that having healthy skin does not require a complex skin care routine. A healthy and balanced meal helps in maintaining the overall health of a person, including the health of their skin. Healthy skin glows naturally; eating right is the best way to get beauty from within in addition to enjoying other health benefits.

12 Best Foods for Glowing Skin You Must Include in Your Daily Diet

A healthy diet for glowing skin generally includes a variety of fruits, vegetables, nuts, and seeds. Here is a list of 12 best foods for healthy skin:

1. Blueberries

In addition to being delicious, blueberries may improve the appearance of the skin if consumed regularly in moderation.

These little berries are packed with antioxidants that protect the skin from sun damage and premature ageing. They are one of the best fruits for glowing skin that may also help in improving blood circulation, which results in a healthy glow.

2. Tomatoes

These are loaded with Lycopene, an antioxidant that fights against skin damage caused by free radicals, which makes tomatoes one of the best foods/fruits for glowing skin.
One can eat tomatoes in a salad, drink their juice, or add them to any food preparation to enhance the tanginess and enjoy the benefits of the antioxidants present in them for the skin.

3. Spinach

This is the best source of antioxidants like Vitamin C and E, which fight free radicals responsible for skin damage caused by pollution and exposure to sunlight.
Although some people don’t enjoy the taste of this vegetable, there are numerous recipes available to make this nutrient-rich food more palatable for anyone.

4. Carrots

Carrots are a valuable addition for anyone who wishes to improve the health of their skin.
It contains antioxidant vitamin A that repairs skin damage and promotes healthy skin growth.

5. Salmon

This is a good source of omega-3 fatty acids, which keep the skin hydrated and help to reduce the appearance of wrinkles and fine lines.

Non-vegetarians can benefit from the rich protein and essential fatty acids found in fish like salmon, which can improve the health of their skin. If individuals who are non-vegetarians haven’t tried fish before, the benefits for their skin can serve as an additional reason to give it a try.

6. Green Tea

Green Tea contains antioxidants and Polyphenols that help to protect the skin from sun damage and keep it looking youthful.

Green tea is also a good alternative for people who wish to replace their evening tea (with milk). Everyone may not like or appreciate the taste of green tea, but this healthy beverage can be made more palatable by adding condiments such as salt, honey, lemon juice, and salt.

7. Yoghurt

It is rich in zinc, which helps to promote healthy skin growth and prevents acne breakouts.
Additionally, yoghurt is rich in probiotics, which can improve gut health and positively impact overall health. A healthy gut can better absorb nutrients required by the body, which can indirectly impact skin health as well.

8. Strawberries

Strawberries are an excellent fruit for glowing skin as they are high in Vitamin C, an antioxidant that helps to repair skin damage.

9. Olive Oil

This contains antioxidants like vitamin E and beta-carotene that protect the skin from sun damage and help it look healthy.

Extra virgin olive oil is considered one of the healthiest oils worldwide due to its rich antioxidant and healthy fat content. Consuming this oil can reduce inflammation in the body and improve skin health.

10. Cheese

It is a good source of zinc, which helps to prevent acne breakouts and other skin problems caused by hormonal changes. Although cheese is not considered a healthy food option by many people due to its fat and calorie content, consuming this delicious food item in moderation may still provide considerable benefits and may potentially help you get healthy skin.

11. Apples

Apple contain antioxidants that protect the skin from sun damage and keep it looking youthful, which makes it one of the best fruits for glowing skin.

It will be exciting to find out what you think about this article or perhaps what foods you consume to maintain healthy skin. The foods listed above are all excellent choices for keeping your skin looking young and healthy.

12. Avocados

Another wonderful fruit for healthy skin, avocados are rich in healthy fats that are extremely beneficial for people who desire healthy skin. Often, an avocado is referred to as an anti-ageing fruit that can prevent premature ageing of the skin. Eating enough amounts of healthy fats helps in keeping the skin elastic and supple, according to a study conducted on about 700 Japanese women.

Some studies also suggest that consuming avocados may help in protecting your skin from the damage (such as wrinkles and other signs of aging) caused by ultraviolet (UV) rays.

Apart from healthy fats, avocado is also a good source of vitamins C and E. Both of these vitamins are essential for healthy skin, but they are more effective when combined together. About half an avocado (a 100 g serving) can provide a notable percentage of the daily recommended value for vitamin E and vitamin C.

13. Walnuts

Apart from fruits for healthy skin, walnut is a good option for people to get radiant skin. These are high in antioxidants as well as omega-3 and omega-6 fatty acids, both of which are beneficial for the skin. The balanced ratio of these fatty acids in walnuts make it for an ideal snack. Additionally, walnuts are a good source of zinc, an essential nutrient required by the skin; about 28 g of walnut can provide 8% of the daily recommended value (DV) of zinc. Consuming walnuts can also aid in wound healing due to the presence of zinc in them. 

Regarding the belief that walnuts have a warming effect on the body and the practice of limiting their consumption to the winter season, it is true that some individuals hold this belief. For those individuals, soaking walnuts overnight and consuming them the next morning can be a way to enjoy the benefits of this nutrient-dense superfood throughout the year.

Other Potential Superfoods for Glowing Skin

  • Sunflower seeds

Sunflower seeds are another good example of foods for healthy skin. They are a rich source of essential vitamins and minerals. Sunflower seeds (about 28 g or 1 oz) contain vitamin C (49% of the DV), selenium (41% of the DV), zinc (14% of the DV), and protein (5.5 g). (9)

  • Sweet potatoes

Sweet potatoes are a rich source of beta-carotene that can be converted into vitamin A in the body as and when required. Beta-carotene is a type of carotenoid that can act like a natural sunblock and keep your skin healthy by preventing sunburn.

Consuming high amounts of beta-carotene may also contribute to a warm undertone in the skin and give it a radiant appearance.

  • Broccoli

Broccoli is a rich source of vitamin A, vitamin C, and zinc, all of which play an important role in keeping the skin healthy.

Here is another reason to eat your greens!

  • Broccoli also contains lutein, that works like beta-carotene and protects the skin from oxidative damage. The presence of sulphoraphane in broccoli makes it a potential anti-carcinogen; there is evidence suggesting the benefits of this special compound can help in maintaining the collagen levels in the skin.
  • Cucumbers
    Hydration is important for luminous skin, and cucumbers are an excellent source of hydration as they have about 95% water content. By indulging in water-rich foods, such as cucumbers in salads, one can get enough water in their body even if they don’t drink water frequently. This adds to the overall hydration and prevents excessive drying of the skin, that may cause chapped lips.

Apart from the foods mentioned above, people believe that consuming oysters, bone broth, and red peppers can benefit their skin health.

How To Protect Your Skin for Damage?

In addition, there are a few other things you can do to protect your skin from damage and keep it looking its best:

  • Avoid excessive sun exposure and use sunscreen when outdoors (even in the winters and during the rainy season).
  • Quit smoking, as smoking is bad for your skin as well as your overall health.
  • Don’t pick or squeeze pimples because that will only make the problem worse. If you have acne, try an over-the-counter treatment or see a dermatologist.
  • Avoid tanning beds and waxing, which can cause skin damage and create a patchwork of discolouration on your face.
  • Wash your face twice a day using a gentle cleanser and warm water.
  • Drink plenty of water to keep your body hydrated and skin supple.
  • Avoid over-exfoliation of the skin and experimenting with different products, as they may irritate your skin. A lot of the skin care advice that is floating around online is not from a reliable source. Although the skin care treatments, products, or methods a person shares online may work for them, they won’t necessarily work for you. It is better to consult a dermatologist if you need additional skin care.

By following these simple tips, you can maintain healthy and youthful-looking skin for years to come!

Diet For Glowing Skin In 3 Days

It’s not difficult to have great-looking skin if you’re willing to put in a little effort. If you’re looking for a diet that will give you glowing skin in just three days, follow these tips:

  1. Eat plenty of fruits and vegetables
    Most fruits and vegetables are loaded with antioxidants, which help to reverse damage caused by pollution and other environmental stressors.
  2. Load up on protein
    Eating a well-balanced diet that is high in protein can do wonders for your skin. Protein plays a key role in maintaining healthy skin, and it also helps protect you against sun damage when eaten before going outside.
  3. Eat foods rich in vitamin C
    A deficiency of vitamin C can give your skin a dull and unhealthy appearance. You can eat more foods rich in this important antioxidant, such as oranges and strawberries, or you could take a supplement that contains high levels of vitamin C on its own or combined with other antioxidants like beta-carotene.

A diet that incorporates these three tips can give you healthy, glowing skin in just three days!

How Can I Get Glowing Skin in A Month?

If you’re looking for a diet that will give you healthy, glowing skin within a month, follow these tips:

  1. Eat plenty of fruits and vegetables
    As mentioned above, most fruits and vegetables pack a powerful antioxidant punch. Eating more fruits and vegetables can also help to reduce stress levels, which are bad for your skin.
  2. Watch the Sugar
    Added sugars are terrible for your skin health. They cause blood glucose levels to spike, triggering an increase in the hormone insulin that tells the body to store fat. Avoid excess sugar by eating fresh fruits instead of sugary snacks and drinks that contain added sugar.
  3. Eat foods rich in omega-3 fatty acids
    These healthy fats help to protect against sun damage and can even reduce the size of oil glands, which is good news for those who suffer from oily skin. You can get more omega-3 fatty acids by eating wild salmon, walnuts, hemp seeds, and flax seeds.
  4. Avoid foods that contain trans fat
    These harmful compounds have been shown to increase the risk of heart disease and cancer, which can cause skin problems later in life. Make sure to read food labels and avoid buying products that list “partially hydrogenated” vegetable oil in the ingredients list.
  5. Drink Plenty of Water
    Water makes up about 60% of an adult’s body weight, and it is also present in the cells that make up your skin. Water helps to maintain healthy volume and plumpness in the skin, giving it a natural glow. Drink at least eight 8-ounce glasses of water per day to keep your skin hydrated from the inside out. A diet that incorporates these five tips will give you healthy, glowing skin within a month!

Different Ways to Incorporate foods in Diet

Incorporating the foods listed above for glowing skin in the diet may seem challenging to some people. Here are some ways to easily include them in your diet.

  • Salads
    One can have their favourite foods in a salad bowl, top it with some dressing to enhance the flavours, and enjoy it during the day.
  • Smoothies
    One can pick any food items from the listed options above and make a smoothie and drink it on the go or as a pre-workout snack.
  • Snacks
    Fruits such as strawberries can be enjoyed on their own as a snack between meals.

Foods To Avoid for Glowing Skin

Generally, people can enjoy all kinds of foods and maintain optimum health if they don’t have any specific conditions or allergies to particular foods. However, certain food items may not be ideal for healthy skin if consumed frequently. Some such examples are listed below:

  • Deep fried foods
  • Highly processed foods
  • Foods that have a high sugar content
  • High sodium foods
  • Foods with artificial sweeteners
  • Fatty cuts of meat

Some people also believe that dairy or soy products are bad for their skin, but research is inconclusive in this regard. However, if one has noticed that consuming some foods causes their skin to breakout or has other adverse effects, they can avoid that particular food or try to investigate the reason by consulting a doctor. Avoiding alcohol and tobacco is also recommended, as these can cause dehydration in the body.

Factors Affecting Skin Health

The way your skin appears can be influenced by various factors; some of the most prominent ones are listed below:

  • Age
    As one ages, their skin becomes dull and loses elasticity. Unrealistic beauty standards may lead a person to compare an adult’s skin to a baby’s bottom.
  • Smoking
    Several studies indicate that smoking causes premature ageing of the skin in addition to causing harm to other body parts.
  • Sun exposure
    Apart from tanning, which affects the physical appearance of the skin, sun exposure is known to cause premature ageing of the skin.
  • Air pollution
    Recent studies have revealed that air pollution may also impact the appearance of the skin.
  • Weather
    Weather conditions also impact the way skin appears. For example, winter has been accused of robbing the skin’s moisture for ages now.
  • Hormone levels
    A decrease in oestrogen levels in the body due to an underlying condition or menopause females may cause the skin to become more fragile.
  • Stress
    Stress can worsen the symptoms of people who have underlying health conditions and impact the efficiency of treatment. It plays a crucial role in skin-related diseases as well. But it can affect the health of the skin of other individuals.
  • Sleep
    Getting ample sleep is crucial for the body to regenerate itself and recover from any damage. If a person is not able to get enough sleep for extended periods of time, it may affect the appearance of their skin.
  • Pregnancy
    During pregnancy, a woman’s body changes so much that she may get affected by numerous skin-related issues, including blisters, acne, stretch marks, and changes in pigmentation. This occurs due to changes in hormone levels and blood flow.
  • Diet
    As one may already know, what a person eats has a prominent impact on their overall health, including the appearance of their skin. Diet is one of the most important factors that affect skin health.

Bottom Line

There are many things you can do to maintain healthy and youthful-looking skin, but consuming foods for healthy skin is the most important. Some other useful tips for maintaining healthy skin include avoiding smoking, not picking or squeezing pimples, avoiding tanning beds and waxing, and washing your face twice a day. You should also drink plenty of water and eat a well-balanced diet high in fruits, vegetables, and protein from sources such as wild salmon. By following these tips, you can have healthy, glowing skin for many years to come!

So, there you have it – a few simple tips for maintaining healthy and youthful-looking skin. By following a healthy diet and making a few lifestyle changes, you can keep your skin looking its best for years to come.

Besides affecting a person’s appearance, the skin plays an important role in maintaining the optimum functioning of the body. It is the largest organ of the body and protects the internal organs from the environment outside, that is full of microbes, dirt, and more. Thus, ensuring skin health is not only beneficial for a person’s confidence levels and the way they look, but it is also important for living a healthy life.


Comments are closed.

About The Author

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

Recommend For You


7 Best Creams For...

Being a woman is not an easy job! Moreover, in...

14 Best Home Remedies...

Irregular Periods which are medically known as oligomenorrhea, are quite...

Subscribe Today

Receive Meaningful & Informative Blogs directly in your inbox

Top 3 Types of Alzheimer’s Disease

Types of Alzheimer's Disease: Based on the severity of symptoms of this condition, Alzheimer’s can be categorised into these subgroups: Mild Alzheimer's: This involves...

Oily Scalp Treatment at Home: Causes Symptoms & Home Remedies for Oily Scalp

Undoubtedly healthy and beautiful hair enhances your overall appearance. Take a look at your photographs; you will absolutely love those where your hair looks...

Zinc Rich Foods for Vegetarians: Overview, Benefits & Sources of Zinc for Vegetarians

Zinc Zinc is an essential mineral that plays a vital role in numerous biological processes within the human body. It is required for proper growth...

Manage Work Anxiety: Tips & Importance of Managing Anxiety at Work

In today's fast-paced and highly competitive work environment, it is common to feel overwhelmed and stressed out in a workplace. Whether it's due to...