The way to fair and glowing skin, quite like the way to a person’s heart, is truly through the stomach. Your dietary habits can impact both your overall health and wellbeing, with your skin one of the areas most affected by what you eat. Having a healthy stomach, bowel movement, gut and liver are so important for clear, unblemished skin, amongst a host of other health benefits. To achieve this, you’ll need to include certain foods into your diet.
It’s important to know which foods are good for glowing skin, so here’s a list of foods that can help you acquire the perfect skin and complexion within a month. Let’s cut to the chase and get cutting and cooking – here’s our list of glowing skin secrets…
10 foods for healthy and glowing skin
Add some yoghurt
Yoghurt is easily the best food for glowing skin. Most of the skin ailments that we have are caused by having an unhealthy stomach, bowels, and gut. Yoghurt, however, is known to contain probiotics that aid the process of digestion, thereby ensuring that problems such as breakouts and skin dryness do not bother your radiant, flawless complexion. Consume as much yoghurt as you like, after every meal and with smoothies and fruit salads. As the Turks would say, yoghurt is the cure for absolutely everything!
Where the grass is greener: green veggies
Nothing says good skin like a bowl of fresh, leafy green vegetables. Whether it is spinach, coriander, parsley, or broccoli, these viridescent leaves are full of antioxidants, essential nutrients and vitamins which all help your skin retain its brightness and youthfulness.
There are so many things you can do with these garden-fresh ingredients, as they’re a great food for clear and glowing skin and hair. You could make soups, salads, or sandwiches, and if you’re more of a fan of traditional Indian cuisine, good old Sarson ka Saag or Palak Paneer are beneficial for your skin, and arguably much more delicious. The road to glowing skin might not tantalise your taste buds, but as they say, it is vital that you ‘eat your greens.’
The freshness of fruits
From the citrus fruits, like oranges, limes and grapefruits, to the penny-plain papayas and tropical avocados, fruits are indispensable for achieving unblemished skin. There are a host of different fruits out there with a multitude of different benefits for your skin.
Mangoes help your skin to retain and improve its elasticity, whilst eating bananas can help prevent the premature occurrence of wrinkles. Not only does the vitamin-C present in citrus fruits help in collagen synthesis, but it also protects your skin and even repairs any damage that might be caused by the unforgiving sun.
Papayas, alternatively, are excellent cleansing agents, which help your skin to shed old dead cells. The modern-day super fruit, the avocado, is rich in healthy fats and vitamin-E. It can help remedy a number of issues such as skin damage, acne, premature wrinkles, moisture retention and dreary-looking skin. Cherries, berries, apples and kiwis; if it’s a clear complexion you’re looking for, you’ve got to make a habit of eating them all!
The wonders of turmeric
This kitchen star has earned its place in the skincare domain and is a healthy food for glowing skin. As you surely know, there are innumerable recipes that make use of this star yellow powder. Famous for its antibacterial, anti-fungal and anti-inflammatory properties, turmeric can be added to everything from soups to smoothies. The curcumin present in turmeric helps fight any bacterial infection both inside and outside your body, regardless of whether turmeric is ingested or applied externally. In your quest to attain the perfect glowing complexion, it certainly makes sense to buddy-up with some freshly peeled, raw turmeric.
You’ll find aloe vera in just about every home. This succulent plant is known to remedy almost every skin problem out there, especially in the case of skin inflammation. Packed full of anti-inflammatory hormones, aloe vera can provide your skin with relief from several ailments.
You can harness the power of aloe vera by applying its gel externally to the skin or consuming its juice (do not consume the gel directly). Both methods are effective in tackling UV damage and acne problems. And to really make the most of it, make yourself a cooling aloe drink and pave the path towards radiant skin whilst beating the heat.
Spill the (green) tea
The first thing that comes to your mind when you think of a detox is probably green tea. This food (especially of the Matcha kind) is full of natural antioxidants and rich in a phytonutrient known as epigallocatechin gallate (EGCG). This nutrient makes green tea efficient in protecting your skin from the harmful free radicals responsible for dark spots, premature ageing and even zits.
Green tea also helps lower levels of dihydrotestosterone (DHT), the hormone responsible for your acne issues, meaning it’s extremely efficient in keeping your skin blemish-free. Pour yourself a soothing glass now!
Just add water
When more than three-fifths of your body is made up of just one ingredient, there is no way that you could ignore its consumption in pursuit of your skin’s health. Regardless of your skin type, it needs water to remain fresh, supple and glowing. The water retention capacity of your skin decreases with age, meaning it’s even more essential that you consume adequate amounts of water daily.
Not only does water flush out all of the toxins from your skin, but it also provides your skin with that natural glow whilst even keeping wrinkles away. It is highly recommended that you always keep a bottle of water with you, sipping on it at regular intervals. If plain old water isn’t good enough for your palate, you can always add cucumbers, mint and a hint of lemon to make yourself a pitcher of flavourful detox water.
Give spinach a spin
It’s completely understandable if this veg isn't your favourite, but once you know the anti-ageing benefits of this popular green leafy vegetable, you may feel more tempted. Spinach is a great source of plant compounds lutein and zeaxanthin. These two nutrients are vital for strengthening your skin's natural defense against environmental aggressors such as UV rays, pollution and climate change. These factors majorly expedite the process of ageing, and eating spinach helps to mitigate their effects, giving your skin a healthy and youthful appearance.
Did you know that eating pomegranate is a great way of keeping your skin looking young and radiant? This tropical fruit is a rich source of antioxidants that prevent skin damage caused by free radicals in the environment. It is also one of the best sources of natural vitamin C, which helps produce collagen, keeping your skin healthy and clear for a longer period of time.
Cucumber makes the cut
One of the best ways to achieve healthy, clear, and youthful skin is cucumber! This is because cucumbers contain silica, which is a type of collagen that helps fight the formation of fine lines and wrinkles. Additionally, cucumbers also provide a boost of vitamin K and C, both of which brighten tired, irritated, and puffy looking skin. The fruit (yes, fruit!) also contains vitamin A, known as retinol, which makes cucumber one of the best foods for fighting all signs of ageing.
Other Ingredients Good For Skin
Make notes from our list and space in your diet for these unmissable essentials.
#1 Omega-3 fatty acids to the rescue
Omega-3 fatty acids are essential nutrients found in fish oil, soybean oil, flax and chia seeds. They can serve to regulate the skin's oil production, improve balanced hydration, curb breakouts, and minimise signs of ageing! So much so, Omega-3 can also help soften rough, dry skin and have a soothing effect on irritation and dermatitis.
#2 Avocados are the answer
Antioxidants are absolutely essential for optimum health and gorgeous, glowing skin. The avocado pear goes the extra mile when it comes to antioxidant activity. Wondering how? Well, avocados contain two of the best antioxidant vitamins, vitamin C and vitamin E, as well as lutein which is another type of antioxidant.
So, how do these essentials get working? Vitamin C effectively combats inflammation in the skin whilst vitamin E catalyzes tissue repair, protecting against the free radicals which typically contribute to the first signs of ageing! Lastly, lutein helps to keep your skin hydrated by preventing the breakdown of important skin lipids, allowing your skin to keep-up that hydrated bounce. So, when in doubt, just guac it out – who knew skincare could be so delicious?
#3 Take the walnut way
Not only incredible for garnishing cakes, walnuts can also help you skin look younger and healthier due to the powerful antioxidant vitamin E! Walnuts’ high vitamin E dose
helps fight against free radicals caused by stress, crucially delaying the ageing process. Walnuts also contain anecdotal, which can give your skin a dazzling glow. So, the next time you see a walnut on a dessert, dive right in!
#4 Snack on sunflower seeds
Who knew these seeds could be so much more than just an organic snack? One of the best benefits of eating sunflower seeds is that they’re brimming with selenium, which is an important component when it comes to repairing damaged cells. Sunflower seeds also contains a high percentage of vitamin E, which is extremely vital for producing collagen and elastin. Keeping your skin taut, these vitamins give the same youthful glow as any medicines or injections!
#5 Sweet potatoes (they really are!)
There’s no doubt, delectable sweet potato fries are a firm favorite! Having taken the world of culinary delights by storm, sweet potatoes are also now transforming the realms of skincare. Their high levels of beta-carotene means sweet potatoes fight the free radicals which cause skin ageing.
These root veggies are also rich in vitamin C and vitamin E, both of which contribute to that compliment-worthy radiance!
#6 The yellow bell pepper magic
Of course, all vegetables are great to eat for good skin health, but due to their high vitamin C content, yellow bell peppers are especially beneficial! Vitamins C leads to a boost in collagen production in your skin, making it flexible and elastic — slowing down the visible signs of ageing. Yellow peppers also have antioxidant properties, as vitamin C can enhance the effectiveness of your sunscreens, reduce the appearance of wrinkles, and prevent dry skin.
Note: To ensure bell peppers really work magically, also add our favourite SPF cream to your skincare regime, whether it’s the height of summer or mid winter!
#7 Rely on broccoli
This funny looking veggie does its job incredibly well. Broccoli is packed full of vitamins and minerals important for skin health, such as zinc, vitamin A, and vitamin C. It also contains lutein, a carotenoid! Lutein prevents your skin becoming become dry and wrinkled, meaning you’ll attract compliments wherever you go.
#8 The tomato tale
Well, this one has really got the sauce! Tomatoes are a rich source of both vitamin C and antioxidants, which help to flush out the harmful free radicals from your system. Giving your digestive system a clear tract, these tangy vegetables promise glowing and healthy-looking skin. Yes, a little squeeze really does go a long way.
#9 Soy is a star
Soy contains antioxidant compounds known as isoflavones, which may play an important role in reducing the appearance of skin ageing. So, adding soy-heavy foods like tofu and soy milk to your diet can help diminish signs of dullness and wrinkles, creating a smoother, more youthful-looking appearance.
#10 Reality behind red wine
Perfect for a girl’s night, red wine amps up the flavour of snacks and add a bit of sparkle to an evening. But in addition, it is also packed with antioxidants like flavonoid, resveratrol, and tannin! These essentials protect the skin from ageing by restoring collagen and elastic fibres. Red wine contains natural AHAs, anti-inflammatory and antiseptic properties, which cleanses the pores, clears acne and reduces the chance of future breakouts.
Essential nutrients for skin health
Popular healthy fats – found in avocados and oh-so delicious olives – encompass monounsaturated fatty acids and oleic acids, which moisturise the skin. Olives are also especially naturally rich in squalene, which is a key ingredient in many store-bought skincare products, for restoring skin’s moisture.
Hey there, gym freaks and food fanatics, it’s no secret that protein provides strength, structural support and sheen to your skin! Where elastin and collagen fibres form the framework of the skin, they also contribute towards keeping it healthy and firm.
Retinoids are a form of vitamin A that are widely used in anti-acne topical and oral medicines. They have anti-inflammatory properties that help improve acne symptoms - even the really big and bad ones. Vitamin A is also great when it comes to interrupting the process of collagen damage, keeping your skin looking youthful. And that’s how you glow, girl.
Famous vitamin C enhances collagen production - a protein fibre which gives your skin strength and keeps it tight. You can enjoy the topical goodness of this glorious ingredient with Lakmé’s Powerhouse Of Vitamin C Kit!
Supporting skin health, vitamin E supplements can treat nasty acne bumps, psoriasis, signs of avenging and sun damage.
1) What foods are bad for your skin?
A: There are a lot of foods which cause havoc with your skin, and fried and processed foods top this list. It is best to avoid things like fast food, sugar and refined grains if you want to maintain your skin's youthful glow.
2) What can I eat to make my skin glow?
A: Eating more tropical fruits, foods rich in vitamin C and nuts can help to make your skin glow. Switching to healthier, non-fried, sugar and dairy-free options can also work wonders when it comes to keeping your skin healthy, youthful and absolutely glowing.
3) What fruit is good for skin?
A: Any fruit that is rich in antioxidants and vitamin C is great for achieving clear and glowing skin. Therefore, fruits like blueberries, raspberries, oranges and strawberries can help support skin health and improve the overall look and texture of your skin.
Written by Anushka Shah on Jul 11, 2022