Guide: What to Eat for Glowing Skin

Who doesn’t love glowing and glowing looking skin? In the search for healthy skin, we often immerse ourselves in chemical based glowing skin products and ingredients. We focus on what can be applied externally on the skin to achieve a spotless glow. However healthy skin cannot be achieved merely by using various products and chemicals on your skin. You also need to keep in check internal factors like the food you eat.

As the saying goes ‘you are what you eat’, so eating a balanced diet could definitely make a difference in the looks and feel of your skin. This blog will go into more detail on what to eat for glowing skin. After all, skin is the largest organ that our body has and it must be taken good care of.

Understanding the connection between skin and diet

Several elements can influence how our skin appears and feel. These factors may be genetic or they result from environmental conditions or even lifestyles we lead in. Some of these factors cannot be controlled but there are some such as what we consume which are within our control. What we consume determines the state of our skin greatly; hence it plays an integral part in ensuring healthy skin. Essentially, foods that we take contain key nutrients that are useful for maintaining skin integrity, shielding against injury as well as encouraging repair and regeneration processes.

Also Read: Finding The Right Vitamin C Serum For Oily Skin

What nutrients to eat for glowing skin

1. Antioxidants: Think of antioxidants as fighters that help to fight oxidative stress, and free radical damage and helps to protect your skin from UV damage too. Sounds like a saviour, right? Antioxidants help to reduce signs of aging giving you that youthful glow. Food items like Blueberries, Raspberries, Green vegetables, Spinach, Oranges, Kale etc are a rich source of antioxidants. 
   
   
2. Vitamins: It is very important to take your Vitamins every day. While there are supplements available in the market, it is best to take your daily Vitamins from the natural forms. Now there are different types of Vitamins that play different roles.
   
   
3. Vitamin C: The most talked about Vitamin in the world of skincare is Vitamin C. It helps to boost collagen production and helps to reduce hyperpigmentation and dark spots. It also helps to repair skin damage and promote a healthy skin barrier. Found in citrus fruits, strawberries, bell peppers, and tomatoes are a great source of Vitamin C. 
   
   
4. Vitamin E: Vitamin E helps to protect the skin from UV damage. It helps to support the skin barrier. Nuts, seeds, and vegetable oils are a great source of Vitamin E. 
   
   
5. Vitamin A: Essential for skin cell production and repair. Found in sweet potatoes, carrots, and leafy greens.
   
   
6. Omega 3 fats: We often think that all types of fats are bad for our health. But that's not true. Omega fats help to keep the skin moisturized. It also helps to keep the skin bouncy and supple promoting overall health of the skin. Fish like salmon, chia seeds, flax seeds, and liver oil are excellent sources of Omega-3 fats. 
   
   
7. Proteins:  We all know the importance of protein in our diet and development. It is necessary to repair tissues, damaged cells and cell growth. Good sources include lean meats, poultry, fish, legumes, and dairy products.
   
   
8. Water: Hydration is very important. As we all know, drinking 8 glasses of water every day is essential for the overall well being of a human body.  Drinking an adequate amount of water daily helps flush out toxins and keeps skin cells hydrated from within. This in turn will keep your skin looking soft, supple and bouncy. 

Also Read: The Power of Vitamin C Under Eye Cream

What food items to eat for glowing skin

1. Berries: All types of berries such as blueberries, raspberries, strawberries etc are rich sources of antioxidants and Vitamins. These are great for reducing signs of ageing and reduce UV damage. They are also rich in fiber, so perfect for your gut health. A happy gut is equal to happy skin. 
   
   
2. Fatty Fish: Salmon, mackerel, and sardines are all different types of fishes that are rich in omega and fatty acids. If you are a non vegetarian, it is a great option to add in your everyday diet. This helps to maintain a good hydration level, improves skin elasticity and reduces inflammation and redness. 
   
   
3. Nuts and seeds: If you are a vegetarian and don't want to eat fish but still want to have a proper amount of Omega 3 in your diet, don't worry. Nuts and seeds like Almonds, Walnuts, Chia seeds etc are a great source of Omega 3. Nuts and seeds also help to protect your skin from free radicals and reduce further damage to the skin. 
   
   
4. Leafy Vegetables: We all have heard since our childhood that we should eat lots and lots of green vegetables. Well, it is for all the right reasons. Green leafy vegetables are a rich source of Vitamin A,C and K. They help to detoxify skin and keep the skin clear. They support collagen production and give that radiant glow on the skin. 
   
   
5. Avocados: Avocados are loaded with healthy fats, vitamins (such as E and C), and antioxidants. These nutrients nourish the skin, improve elasticity, and protect against damage from UV rays and environmental pollutants.
   
   
6. Tomatoes: They are a rich source of Vitamin C which helps to boost collagen and reduce dark spots and pigmentation. 
   
   
7. Green Tea: Another gem that is loaded with antioxidants called catechins. These have excellent anti-inflammatory properties and can contribute to clearer skin with even complexion.

Also Read: Does Niacinamide Help With Acne

Tips to improve your daily diet 

1. Nutri packed breakfast: It is very important to start your day on a healthy note. Opt for breakfast packed with nutrients to stay energized throughout the day. An example of a whole breakfast can be a smoothie bowl with berries, spinach, and nuts, or avocado toast with a side of smoked salmon.
   
   
2. Snack Smartly: Instead of snacking on fried and junk food, snack on food items like nuts, seeds, fruits etc. This will help you improve your diet and will also promote clearer skin. 
   
   
3. Include multiple vegetables: In your lunch and dinner, such as a colourful salad with leafy greens, tomatoes, and avocado, or grilled salmon with a side of steamed broccoli and sweet potatoes.

Lifestyle Habits for a Sound Skin

1. Sleep Enough: Try to sleep at least eight hours in a day. Our body replenishes and fixes all damaged cells when we rest, stimulating new layers of skin and making it look healthier.
   
   
2. Guard yourself against sun damage: To protect your skin from harmful UV rays, the application of broad spectrum SPF is indispensable. So wear your sunscreen everyday and Yes, even on cloudy days as UV rays can penetrate clouds too.
   
   
3. Management of Stress: Inflammation and breakouts may result from chronic stress. These include relaxation techniques like meditation, yoga or deep breathing exercises.

Also Read: How To Make Your Skin Glow Naturally At Home

Conclusion

By now you know, what to eat for glowing skin Achieving glowing skin is more about internal health than external factors. Additionally, taking care of yourself inside also matters just as much as using the right skincare products. By adding nutrient-dense food like berries, fatty fish, green vegetables and avocados into your diet you can nurture healthy looking skin and get an attractive complexion. Thus remember the adage “consistency is key”, eat healthy every day because that’s what becomes normal in your daily routine besides other lifestyle habits that promote general well-being.