11 Best Foods For Healthy And Glowing Skin

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The kind of food we consume shows on our skin. Our lifestyle and food choices greatly influence our bodies, as well as our skin. So, if you are in pursuit of getting good skin, you need to start making some healthy choices. It majorly includes keeping in check what all goes in your stomach.

This article will teach you about the best foods that can help you achieve healthy and glowing skin. Read on!


11 Foods that ensure a healthy and glowing skin

There are many healthy food items that can be beneficial for your skin and add glow to it. We have got a few covered for you below, backed by research and scientific evidence.

1. Avocados


Avocados have many health benefits and can prove to be good for your skin as well. Avocados consist of healthy fats that are good for the skin. They can also help you fight sun damage, reducing wrinkles and other signs of ageing.

Avocados contain Vitamin E and Vitamin C. As the study suggests, vitamin C is responsible for treating and preventing the damages caused by photoaging. It can also help in treating pigmentation. Hence, adding avocados to your diet could be really helpful for your skin.


2. Walnuts


Walnuts are packed with many nutrients that can benefit your skin. It has vitamin C, and zinc which help in promoting healthy skin. As the report shows, walnuts also contain Vitamin E and selenium, which again are great for the skin.

Walnuts are also rich in omega-3 fats, which help reduce skin inflammation. However, it is necessary to make sure that you do not consume more than a handful per day. Eating in excess can lead to several problems like weight gain or even stomach pain, or skin allergies.


3. Water


This one is no surprise. Doctors always recommend consuming adequate water on a daily basis. It is vital for the well-functioning of your body and necessary for the skin as well.

There is not much evidence that suggests that drinking more water benefits skin. However, there are many anecdotal incidents, and the study also found that including higher water in a regular diet might have a positive impact on one’s skin.


4. Tomatoes


Tomatoes are a rich source of vitamin C, and vitamin C can provide significant protection against many skin damages and aid regeneration of healthy skin, as suggested by the report.

In fact, all the citrus fruits are loaded with vitamin C and are suitable for the skin.

Tomatoes also consist of lutein, which is said to protect the skin against sun damages. Lutein is a carotenoid present in tomatoes and may significantly contribute to protection against harmful UV rays. It may also help in preventing wrinkles.


5. Carrots


Carrots are great for your eyes, and surprisingly can be good for your skin, as well. The study suggests that the phenolic compounds present in carrots contribute to beneficial health impacts, and are also responsible for their anti-ageing and anti-inflammatory activity.

Carrot consists of carotenoids that help in the maintenance of normal skin. The ascorbic acid present in carrots is responsible for the synthesis of collagen. It helps in maintaining and promoting healthy skin.


6. Green Tea

Green Tea

While green tea has many other benefits, it can prove to be good for your skin health, too. As per the report, the polyphenolic constituents present in green tea give it its anti-inflammatory and anti-carcinogenic properties.

Green tea can help in protecting your skin against the damage caused by the sun.

Green tea can also be responsible for improving the overall health of the skin and also improve its elasticity and moisture, as suggested by the study.


7. Broccoli


Broccoli consists of many elements that are highly beneficial to the skin. As the study depicts, it has got Vitamin A, zinc, Vitamin B-6, Vitamin C, and other such nutrients that can be your skin’s good friends.

Apart from these, Broccoli also contains lutein, which helps retain your skin’s moisture and prevents wrinkles since it helps fight oxidation. Sulforaphane can also be found in Broccoli which is said to protect the skin from the harm of UV rays.


8. Ginger


The study demonstrates the effectiveness of ginger as an antioxidant and anti-inflammatory agent.

Along with that, it is also anti-carcinogenic and quite effective against inflammation and osteoarthritis. Ginger can also be quite soothing for the skin.


9. Oranges


Who doesn’t love oranges! You must be aware that oranges are a rich source of vitamin C. They also contain antioxidants and are anti-inflammatory.

Oranges can help protect your cells by fighting the free radicals. Consumption of vitamin C can prove to be great for skin health. It can also improve skin hydration along with skin elasticity.


10. Beetroot


Beetroots are anti-inflammatory and also have antioxidant properties. The Beetroot supplementation may help in protecting the cells from oxidative damage. Hence, beetroot can help your skin in good ways.

Other than skin benefits, beetroot also has many other health benefits, and it would be great to include it in your meals.


11. Salmon


Salmon is rich in antioxidants that can help your body fight free radicals.

The vitamin B in it helps retain the skin moisture, hence promoting glow. It is also a rich source of omega 3 fatty acids, which keeps your skin soft, thick, and healthy.

As the study suggests, the omega 3 fatty acids present in fish reduce inflammation and also protect the skin against harmful UV rays.

The zinc present in fish also benefits the skin. It deals with inflammation and the production of new skin cells. Salmon also consists of Vitamin E, which is an essential antioxidant and can be beneficial for the skin.



1. Can exercise help in achieving glowing skin?

It is great to exercise. While exercising is beneficial for your body, your skin can also benefit from it. Exercising boosts the flow of blood in our body, which helps in nourishing the skin cells with nutrients and oxygen, leaving your skin glowing.

Also, exercising can help you deal with stress, which can indirectly have a positive impact on your skin.


2. What nutrients promote glowing skin?

Food items that consist of Vitamin A, Vitamin C, Vitamin D, Omega-3 fatty acids, Zinc, Vitamin B2, etc., can significantly benefit your skin. Your skin needs these nutrients to fight sun damage, maintain skin’s collagen level, and maintain overall skin health.


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The importance of eating healthy cannot be emphasized enough. If you wish to see that glow on your face, you need to start making certain healthy choices and switch to eating healthy.

Your body and your skin deserve it. Having said that, it is equally important to not be too harsh on yourself and enjoy your favourite meal a limit every now and then.

We hope that including these healthy food items in your daily meals will help you achieve the skin of your dreams. In case you have already switched to eating healthy for skin benefits, do share with us insights from your journey.

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