Glowing skin is always in! This quest for clear skin does not end with just strict skincare regimens, managing stress or exercising. There’s one more thing that most people ignore – healthy eating habits. Let’s just admit we love junk food so much that we find it difficult to replace it with healthier options. However, this one habit can lead to several skin problems such as acne, premature ageing and even excessively oily skin.
Now we all know eating fresh vegetables and fruits are good for the body, skin and hair, but there are a few other healthy eating habits that only an expert would know. Therefore, we got in touch with cosmetic dermatologist Dr. Mrunal Shah Modi Owner & Director - Shine Skin, Hair & Laser Clinic to tell us all about it.
But before we move on to that, here’s a simple checklist to get you started.
- Diet checklist for glowing skin:
- 1. Eat seasonal fruits and vegetables
- 2. Avoid artificial sweeteners
- 3. Eat healthy fats
- 4. Don’t eat spicy food
- 5. Drink herbal tea
- 6. Stay hydrated
- 7. Eat dark chocolate
Diet checklist for glowing skin:
- Drink water on empty stomach in the morning
- Have a wholesome breakfast before leaving the house
- Include a good mix of proteins and veggies in every meal
- Consume fruit juice, nuts or coconut water during snack time
- Avoid eating dinner very late
- Stay away from dairy
1. Eat seasonal fruits and vegetables
“Consuming fruits and vegetables when they are not in season means that they are mixed with added preservatives or refrigerated to extend their shelf life. This diminishes its nutritional value drastically. Eating fruits or vegetables when they are in season not only means we prevent them from being processed, but they also help address issues that come with the season,” says Dr. Mrunal. For example, eating watermelon, cucumber and oranges in summer is quite beneficial as they are not only hydrating but are also rich in antioxidants, which means they prevent aging and keep other skin problems at bay.
2. Avoid artificial sweeteners
Next Dr. Mrunal says, “The second healthy eating habit is to kick artificial sweeteners out of your diet. They induce blood sugar disturbance and increase the appetite which leads to weight gain, acne and pigmentation around the neck. It can also cause hormonal imbalance which affects the skin negatively. If you want clear and healthy skin which is free from pigmentation and acne, give up on sugary foods and aerated drinks as research links them to poor skin health.” Apart from this, sugar adds zero nutritional value to your diet, so consider replacing it with honey.
3. Eat healthy fats
Fats sound like the worst thing ever, especially to those who want to stay in shape or are trying to lose weight. But did you know some type of fats are actually beneficial for your skin? Dr. Mrunal says, “Healthy fats are of two types and very important for glowing skin. First are omega-6 fatty acids which are the building blocks of cell membranes. They prevent skin dryness and keep it hydrated and healthy. Second are omega-3 fatty acids that nourish the skin and make the skin soft and supple. These fatty acids maintain the skin's natural oil barrier and keep the skin soft, glowing and radiant.” These fats are found in nuts, olive oil, avocado, chia seeds, fatty fish, dark chocolate, etc.
4. Don’t eat spicy food
Here’s another healthy eating habit that Dr. Mrunal revealed, “Spicy food can cause a lot of skin irritation, it can dilate the blood vessels and worsen rosacea. Acne and breakouts increase when you consume a lot of hot and spicy food as it disrupts the pH balance of the skin.” So, no matter how much you love your spicy chaat or pickles, it's best to avoid them if you want healthy and glowing skin.
5. Drink herbal tea
Herbal tea has been used for ages to achieve glowing skin and keep it clear and beautiful. Drinking herbal tea boosts metabolism and fights free radical damage to the skin. Dr. Shah advises, “Stock up on herbal tea and green tea as they are rich in antioxidants that help fight the signs of aging and keep skin hydrated.” Glowing skin means skin that is well hydrated, supple and smooth. What’s more, you can reuse the tea bags to get rid of puffy eyes and under-eye circles by refrigerating and keeping them on your eyes for a few minutes.
6. Stay hydrated
Apart from healthy eating habits, drinking enough water is also essential. “Keeping the body hydrated is quite important if you want glowing and clear skin. If you do not like plain water, you can always have liquids, juices, coconut water etc. Hydration helps flush the toxins out of the body and nourishes the skin. Good hydration helps to clear off acne, has anti-aging benefits, keeps the skin well hydrated, moist and glowing. It also helps maintain the elasticity of the skin, thereby making the skin look supple, young and glowing,” says Dr. Shah.
7. Eat dark chocolate
Chocolate lovers rejoice! The last but the most beloved food item to add to your healthy eating diet is dark chocolate. “It has tons of skin benefits, the flavonoids in dark chocolate prevent sunburn and skin cancer as well as protect the skin from the harmful rays of the sun. It helps to smoothen the skin and prolongs skin hydration. Cocoa is known to hydrate the skin and make it look firm and supple,” adds Dr. Shah in the last part of this expert interview.
Frequently asked questions about healthy eating habits:
1) What fruit is good for glowing skin?
A. Fruits that are rich in vitamin C are good for the skin. They contain antioxidants that repair the skin and heal acne and pimples faster. The best sources of vitamin C are kiwi, oranges, strawberries, papaya, guava and blueberries.
2) Which drink or juices are good for glowing skin?
A. Most fruit and vegetable juices will offer one or the other benefit, but if you want healthy skin, try carrot and beetroot juice, cucumber juice, aloe vera juice or pomegranate juice.
3) What is the healthiest thing to eat everyday?
A. Nuts, berries and yogurt are quite beneficial for the skin as they are rich in essential fats, vitamin C and probiotics. All these ingredients are vital for skin health.
4) Which food to avoid for healthy skin?
A. Sugary drinks, white bread, junk food, fried food, packaged fruit juices are some foods you can avoid if you want healthy and glowing skin.