What To Eat For A Healthy And Glowing Skin?

Last updated 31 May 2019 . 1 min read

foods for glowing skin foods for glowing skin

Girls as much as we’d like to believe that cosmetics is all you need for a glowing skin, it's not true.

The beauty, skincare and makeup industry is a billion dollar industry tricking us into believing that it's possible to achieve an airbrushed skin like we see in the commercials. These products may bring upon a change in your skin, but the real change begins from within.

A healthy diet leads to a healthy body and vice versa. An unhealthy body reflects on the skin. If any aspect of your health is suffering, it means your body as a whole is suffering and these three simple things will help minimize or eliminate the cause.

You need to exercise, get enough sleep, and eat healthier. It's all in our hands, unless battling with a genetic misfire! The old saying ‘you are what you eat’ is as true as it could be. While we believe in loving everything about ourselves, a little diet change to achieve healthier skin is something we could all do.

Here are 20 foods to eat to achieve a happier, healthier, glowing skin-


Walnuts can boost up your skin cells while holding the moisture. It keeps your skin plump and glowing by removing toxins that can damage your skin cells. Walnuts are a prime source of healthy fat. While most nuts help in keeping the skin healthy, walnuts are richer than most other nuts in both omega-3 and omega-6 fatty acids.

In addition, walnuts are a good source of essential fats, zinc, vitamin E, vitamin C, selenium and protein — all of which are nutrients your skin needs to stay healthy. A handful of walnuts also make up healthy calories which also helps you stay full for longer.


Beta- carotene from sweet potatoes turns to Vitamin A for smoother skin. Just half a medium potato provides 200 percent of your daily recommended intake of carotenoids. Carotenoids like beta-carotene keep your skin healthy by acting as a natural sunblock.


Rich in vitamins and minerals, tomatoes are good for hydration and blood circulation which in turns makes your skin look rich and healthy. It contains large amounts of lycopene which prevents the skin cells from harmful UV rays. It also boosts the strength of skin’s collagen. Simply adding a small tomato a day in your diet in the form of a salad or a soup can give your skin the collagen it needs to stay plush.


Oranges are rich in collagens which can delay the ageing of your skin. Eating an orange or rubbing its peel or the inside on your skin. Collagen is what decides the elasticity of your skin, which reduces as we get older. Stock on collagenous fruits and vegetables to keep your skin’s resources fuelled. It's no news that they have an abundance of vitamin C as well. But what you may now know is that the peel of an orange contains way more vitamin C compared to the whole fruit. So maybe a scrub made of dried oranges on face and body can make its way to your weekly beauty routine.

orange for glowing skin


Vitamin C is essential to the formation and growth of skin and muscle tissue as well as to building collagen—the protein which provides strength and structure to your skin, bones, muscles, and tendons. Lemon juice helps flush out toxins from your body and clears your skin.

Lemons are not important only because they have a large amount of vitamin C, but also because they have one of the highest alkalizing properties. With our breakfasts with tea and mid day runs for coffee, the body surely needs some balancing with the acidity.


Papaya is no less than a magic fruit when it comes to health benefits. Along with the wide category of nutrients and vitamins, papaya has two major enzymes beneficial to us. One is papain, which helps remove blemishes, black spots and other skin issues like acne. The other being chymopapain, used to relieve inflammation—a common source of skin conditions.


Chocolate makes your skin better. As unbelievable that might sound, it's true. Dark chocolate not only tastes like heaven, but it can also give you good skin. It has flavonoids that have anti-oxidant and anti-inflammatory properties. It helps in reducing photo damage and collagen breakdown. Do we need a better reason than this to eat dark chocolate? Make sure to use dark chocolate with at least 70% cocoa with minimum added sugar.


Nothing goes to waste when you’re using coconut for skin care. Both coconut water and coconut oil are known to have numerous health and skin benefits. Coconut contains caprylic acid which helps keep the skin hydrated and potential antimicrobial which fights bacteria and fungal infections, reducing the cases of red bumpy inflamed skin, breakouts and poor digestion.


Spinach is a superfood containing numerous Vitamins like vitamin B, C and E and nutrients like iron, omega-3 fatty acids. All of which are important for a healthy glowing skin. Despite their colour, dark leafy greens like spinach and kale are also excellent sources of beta-carotene.


One cup of chopped bell peppers contain 92% of RDI, also they are the best source for vitamin C which helps in keeping your skin firm and strong. Thus, loading up on colourful bell peppers not only taste good but also keep your skin looking fresher. A large observational study in women linked eating plenty of vitamin C to a reduced risk of wrinkled and dry skin with age.

bell pepper for glowing skin


This green veggie helps you detox your body while keeping your skin clear as your blood will be purified. Broccoli contains lutein, a carotenoid that works like beta-carotene. Lutein protects your skin from oxidative damage which is one major cause for the formation of wrinkles. It also contains sulforaphane, which may help prevent skin cancer and protect your skin from sunburn.


Flaxseeds provide a huge boost of omega-3 fatty acids, which are beyond good for you. Preliminary studies have shown that both omega-6 and omega- 3 fatty acids help prevent or treat skin conditions like acne and eczema. The anti-inflammatory properties of omega-3s can also maintain a healthy rate of skin cell renewal. The easiest way to consume flax seeds is in form of a shake or a simple sprinkle on your vegetables.

#13. EGGS

We’re all aware of how beneficial egg whites are to the skin. From controlling oily skin to tightening skin, egg whites do it all. But that doesn't mean the yolk is any less when it comes to skin care. Egg yolk contains “beauty vitamin,” biotin. This B vitamin according to research has proven of help in protecting skin from acne, rashes, and even dryness. Proteins, in general, are necessary for tissue repair and for the construction of new tissue. Every cell needs protein to maintain its life, including skin cells. Not only eggs are packed with protein, but they also help repair free radical damaged cells.

The only reason to not have an egg a day is if you're a vegan.

#14. FISH

They are rich sources of omega-3 fatty acids, which are important for maintaining skin health. Omega-3 fatty acids are necessary to keep skin fresh and moisturized. In fact, a deficiency in omega-3 fats can cause dry skin. They’re also a good source of high-quality protein, vitamin E and zinc. Salmon is a rich source of protein and vitamin D.

#15. WATER (Not a Food, but something you consume every other minute)

Skin, hair, nails and all our cells need water to function as we are mostly made of water. Skin cells contain mostly water, and if you're dehydrated, the skin will look and feel parched, too. But you needn't chug 10 cups a day—any source of water counts toward your daily water intake. Always start your day with a glass or two of water following at least 6 more during the day. Water keeps the skin refreshed and nourished, giving it a youthful glow. So, never skip drinking water!

By the way Do you Wish To Get To Rid of Dark Circles (A woman's worst friend)!

Now here are some additional antioxidant foods for your skin - 


Contains vitamin A which prevents wrinkles, pigmentation and an uneven skin tone. It also helps in repairing skin tissues. Carrots also contain a large amount of Beta-carotene which is an antioxidant which prevents overproduction of skin cells in the outer layer. This results in a lesser number of dead skin cell that clogs the skin pore when combined with sebum, which also can cause acne. 

That's very good for rabbit food! The abundance of carrots in the winter season can make it very easy to incorporate it into your diet. Bunny hops your way to the grocery store if you have not stocked up on carrots yet.


Strawberries, blueberries, mulberries. Berries of any kind are rich in antioxidants which helps in protecting your skin. This fruit is a great source of prebiotics, which can help heal your immune system and alleviate inflammation-induced skin conditions. Not to mention, they also help keeping your skin tight, glowing and young, and they're tasty. Feel free to double up that berry topping on your oats or ice cream the next time!

Besides berries, plums and pomegranates are also very good.

berries for glowing skin


Not only is turmeric a magic spice when it comes to protecting against cancer and reducing pain, but it also has a great ability to protect your skin. Turmeric is rich in curcumin which is an antioxidant and holds anti-inflammatory properties.


Sunflower seeds are a rich source of selenium which preserves elastin to keep skin smooth and tight. Good news, Selenium acts as an antioxidant too. Sunflower also contains vitamin E, the beauty vitamin, which works well with selenium to enhance the effects of both.


Cold outside? Warm up with a cup of green tea. Not only is it loaded with antioxidants that nourish and support the skin, but green tea also has powerful anti-inflammatory properties that can help heal damaged skin. Green tea contains catechins, an antioxidant with proven anti-inflammatory and anticancer properties. It's also a good source of polyphenols, which improve the skin’s absorption and retention of moisture. The catechins found in green tea can protect your skin against sun damage and reduce redness as well as improve its thickness and elasticity. Weight loss and great skin. That is killing two birds with a stone. Doesn't sound bad to me at all!

If you want to do something more, then try these Yoga Asanas for Glowing Skin

Reference for this article has been taken from - 







Megha Dadarwal
22, Dentist, passionate yogi who loves dogs and beaches.

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