The key to glowing skin is a healthy diet filled with the right nutrients. Try adding these foods to your diet and you’ll notice your skin improving in no time!
Add antioxidant-rich blueberries to your morning oatmeal or a vitamin C-packed smoothie, add salmon to your green salad, or snack on almonds for a dose of vitamin E.
1. Blueberries
Blueberries are one of the best superfoods for glowing skin. They are a natural astringent and are packed with antioxidants that help remove toxins from your face. They also contain Vitamin C, which helps brighten and even out your skin tone.
Whether eaten alone or used as a mask, this little fruit is great for fighting signs of aging and improving your complexion. Its anti-inflammatory properties reduce inflammation and promote collagen production. They are also rich in vitamins and minerals that boost hydration, control oil secretion, treat acne and eliminate dark circles.
To get the most out of these blue beauties, either add a few handfuls to your diet daily or use them in a DIY mask for glowing skin. The results will be visible almost instantly. These powerhouse berries are small, but they’re loaded with antioxidants that fight free radicals, giving you that fresh-faced glow.
2. Avocado
Avocados have stirred quite a commotion in the beauty world with their amazing skin benefits. Rich in Vitamins A, E & C, healthy fats and antioxidants, this exotic fruit is a one-stop solution for multiple skincare issues. You can transform your skin care routine by learning the tricks listed in the link here!
The fatty acids in this superfood help in controlling excess oil and prevent clogged pores, allowing the skin to breathe. This also helps in improving elasticity and firmness of the skin.
This buttery fruit is extremely nourishing and contains Vitamin E which improves skin hydration and reduces fine lines and wrinkles. It also contains lutein and zeaxanthin which protect the skin against UV radiation from sunlight.
Chlorophyll, a green pigment in avocado, has anti-ageing properties and is an excellent natural tan remover. Try adding a mashed avocado in your morning smoothie or use it as a spread for sandwiches to reap its numerous beauty benefits for glowing skin.
3. Salmon
While genetics play a large role in how your skin looks (hello, porcelain complexion), you can choose what to put into it that can help boost that glow and fight signs of aging. The omega-3 fatty acids in salmon promote healthy cell membranes, improve elasticity and reduce inflammation—all of which are essential to keeping your skin looking bright and healthy.
Another benefit of eating salmon is vitamin D—which has photo-protective benefits that can help reduce the appearance of sun damage and wrinkles over time. Try incorporating salmon into your diet by making this recipe or this salmon poke bowl.
Packed with vitamins, minerals and antioxidants, spinach is a great way to keep your skin looking healthy and radiant. The nutrient-rich vegetable is also rich in iron, which helps carry oxygen to your skin and promotes a healthier complexion.
4. Sweet potatoes
Sweet potatoes are loaded with Vitamin C, which helps keep skin healthy from the inside out. A natural anti-inflammatory, Vitamin C protects against free radical damage and promotes collagen growth.
The antioxidants in sweet potatoes also help to boost your complexion. Their carotenoid content, which includes beta-carotene and other orange hues, encourages a glowy complexion by brightening your skin’s color.
Paprika is another great choice for glowing skin. It contains a nutrient called “flavanols”, which improve hydration and reduce redness and puffiness. Sprinkle it onto your sweet potato fries or use a paprika-based rub for grilled chicken. It can also be added to your favorite smoothie bowl!
5. Spinach
A rich source of vitamin C, E and A, spinach can nourish your skin and boost radiance. It also helps heal acne scars and minimize dark spots. Its anti-aging properties are enhanced by thylakoids and folates which limit the damage caused by free radicals.
Moreover, it contains potassium and inorganic nitrates which promote blood circulation. It can also help reduce bloating and improve your moods.
Your skin needs essential vitamins and minerals to stay healthy, glowing and beautiful. Adding more nutritious foods to your diet and staying well-hydrated are the best ways to achieve this. From fatty fish and avocados that are packed with omega-3 fatty acids to bell peppers that contain carotenoids and berries that are high in antioxidants, a well-balanced diet can give you the natural glow you crave. Try these recipes to keep your skin glowing and healthy!
6. Almonds
Nutrient-rich almonds (badam) are an essential beauty food. They contain vitamin E, dietary fibre, omega 3-fatty acids and magnesium. A handful of almonds (23 almonds) a day can provide you with 50% of your daily vitamin E needs and help prevent cell damage caused by UV rays from the sun, pollution and cigarette smoke.
Almonds also offer a good source of zinc and selenium, which promotes healthy skin and fights aging. They are high in linoleic acid, an important fatty acid for the skin, and are also packed with antioxidants.
Almonds are also a great source of protein, which is known to boost collagen production and reduce fine lines and wrinkles. Try incorporating almond butter into your diet, found near peanut butter at your grocery store, to reap its benefits. A small handful of nuts per day is a recommended portion size for promoting healthy skin without excess calorie intake.
7. Tomatoes
Tomatoes are rich in lycopene, the powerful skin-protective carotenoid. It protects the skin from harmful UV rays, reduces fine lines and promotes a smooth complexion. It also works as a natural astringent to shrink pores and eliminate excess oil, making it a must in any skincare routine.
Signs of premature ageing like fine lines, spots and blemishes can leave the skin looking dull and lifeless. Tomatoes are rich in Vitamin B which offers anti-ageing properties and helps combat obvious indications of ageing, returning youthfulness to the skin.
Use a homemade tomato face mask at least three times a week to get glowing, healthy and acne-free skin. Mix tomato pulp with Fuller earth and apply on the face, let it sit for five to ten minutes and rinse off. Use ikkai beauty organic face wash to cleanse your skin before applying the face mask.
8. Watermelon
The luscious summertime favorite is more than just a tasty snack: It contains nutrients that are essential for skin health.
Watermelon’s lycopene and citrulline reduce free radical damage, which can lead to fine lines and wrinkles, dark spots, and sagginess. They also boost the body’s natural defenses against environmental stressors, like pollution and UV rays.
The hydrating fruit is packed with vitamin C, which helps brighten dull skin and promote a healthy glow. It also contains malic acid, a type of alpha hydroxy acid (AHA) that exfoliates dead skin cells and improves skin tone and texture. It’s a great ingredient for sensitive skin, too, as it’s gentle and soothing. Look for products that contain this natural ingredient.
9. Beets
Beets are rich in iron, vitamin C, folic acid, potassium, manganese and magnesium. They detoxify the body, boost blood flow and reduce oxidative stress, thus promoting healthy skin and a radiant complexion.
The anti-inflammatory properties in beets help in reducing redness and inflammation and also have a mild bleaching effect on the skin. Beet juice is an excellent natural blush and can be applied on the cheeks daily for a brighter, more rosy look.
Watermelon is a natural hydrator that also contains vitamins A, C, and B. Vitamin C helps maintain skin elasticity and protects the skin from sun damage. The antioxidants in bell peppers combat oxidative stress and promote healthy skin. They also help in regulating blood pressure. In addition, they contain betalains which have anti-inflammatory and detoxifying effects. They also help in balancing pH levels of the skin.
10. Watercress
Like other cruciferous vegetables, watercress (Nasturtium officinale) is a superfood with strong nutritive properties. This little leafy green packs a punch of vitamins and minerals with its peppery, spicy flavour.
It contains dietary nitrates, which help to lower blood pressure and reduce inflammation of the skin. It also provides the body with a healthy dose of vitamin C and over 100% of your daily requirement of vitamin K.
To add a boost of this superfood to your diet, try mixing one tablespoon of banana juice with a teaspoon of honey and two drops of watercress extract. Apply this face mask to the skin and leave it on for 15-20 minutes before rinsing off with lukewarm water. This beauty treatment is perfect for all skin types. It even stimulates hair growth. Alternatively, get hold of some seeds or a small plant and grow it yourself.
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