Best Foods For Glowing Skin, According to Dermatologists

Everyone longs for a glowing and flawless complexion. There are many ways in which people try to achieve this, be it skin treatments, skincare routines, home remedies and whatnot.

However, your internal health matters just as much as external factors do, to get that perfect and clear skin. Therefore, no matter what kinds of effort you put in, nothing will actually help unless and until you pay attention to your diet and start eating healthyThe foods you consume, impact your overall health, including your skin. You need to start including certain foods in your everyday diet to attain glowing skin.

Citrus Fruits

Diet For Glowing Skin: Citrus Fruits
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Who doesn’t love a glass of fresh nimbu paani on a hot day to refresh and hydrate the body? Well, it does much more than that. Not just lime, but all citrus fruits such as oranges, lemons, sweet lime or grapefruits are very helpful to get glowing skin. These fruits are one of the best sources of vitamin C, which is great for the protection of the skin against harmful damage from UV rays. It also keeps your skin hydrated and firm. In fact, not only is vitamin C beneficial for your skin, but also a deficiency of the vitamin can lead to multiple skin diseases. Incorporate these fruits in your everyday diet in any form to see excellent results.

TIP: It’s always better to consume a freshly-squeezed citrus juice that you make at home instead of the packaged ones, as they consume added preservatives and ingredients that might take away from the needed nutrients.


Diet For Glowing Skin: Cucumber
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When we think about cucumbers and skin together, it’s always an image of a person with a cucumber slice on each eye and a face pack on, that pops up in our heads. They are used because they have an extremely cooling effect on the skin. Apart from applying them topically, even eating them regularly has the same effect on the skin. Cucumbers are rich in antioxidants, and vitamins C and K, all of which are vital for healthy and glowing skin. They also aid in reducing the appearance of fine lines and dark circles.

TIP: You can add a few raw cucumber slices to your sandwiches to make a perfect evening snack.


Diet For Glowing Skin: Yoghurt
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Did you know that there is a relation between an unhealthy gut and many skin ailments? Yoghurt contains certain probiotics that help in the process of digestion. This helps in keeping problems such as breakouts and skin dryness at bay and keep your complexion radiant and glowing. You can consume yoghurt after every meal, and in the case that you do not like to consume plain yoghurt, you can add it to your smoothies and fruit salads.

TIP: If you suffer from acne, excessive yoghurt may not be the best way to go as dairy products are known to worsen the condition.

Green Tea

Diet For Glowing Skin: Green Tea
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Green tea may be an acquired taste for most, but it is truly the way to go for all things detox. It has an abundance of natural antioxidants. It contains a phytonutrient called epigallocatechin gallate (EGCG) which protects your skin from harmful free radicals, and thus prevents visible dark spots or premature ageing to occur. It also aids in lowering levels of dihydrotestosterone that is the main cause of hormonal acne.

TIP: Adding a bit of lemon to your green tea will help with its bitterness, and since lemon is also great for your skin, it will be a perfect drink to have daily.


Diet For Glowing Skin: Mangoes
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Mangoes and summers are almost synonymous terms in our country, everyone looks forward for the season to come so they can gorge on all the mangoes they can lay their hands on. Apart from being absolutely delicious, mangoes are also exceptionally great for your skin. They are filled with vitamins A, E and C, and also have wound-healing properties. Thus, they are effective in reducing fine lines and acne marks. Mangoes are rejuvenating for your skin and give it that perfect glow.

TIP: If your skin is very prone to breakouts, avoid consuming mangoes excessively, as the heat of the fruit can also cause pimples at times.


Diet For Glowing Skin: Carrots
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Carrots are mainly known for being great for your eyes, but they are also an incredible source of nutrients that are needed to get healthy and glowing skinThey contain an antioxidant called beta-carotene, which protects your sun against the harmful rays of the sun and also prevents the overproduction of cells in the outer layer of the skin. This helps in reducing flaky dead cells that can combine with sebum to clog your pores. Carrots also are rich in vitamin A that restores damaged collagen and also reduces the production of skin cancer cells. The best thing about carrots is that they are so easily available and extremely easy to incorporate into your diet. Apart from adding them to most of your recipes, you can also consume them raw, in the form of a juice or a smoothie.

TIP: Although it is an extremely rare condition, consuming an excess of carrots can lead to Carotenemia, in which your skin turns into an orangey colour. So, keep your intake in check.


Diet For Glowing Skin: Almonds
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Many people already consume a bunch of almonds daily to improve their memory, well here’s one thing to remember; they also do wonders for your skin. Almonds are one of the best sources of vitamin E. This particular vitamin helps in healings scarred cells and protects against damage caused by the sun rays. Vitamin E is also a great antioxidant and thus keeps the harmful free radicals away from your body.

TIP: If consuming dairy always triggers your acne, almond milk is a great alternative for your diet.


Diet For Glowing Skin: Spinach
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One can go on and on about the benefits that this green leafy vegetable has for our health and it still won’t be enough. There are two compounds found in spinach; lutein and zeaxanthin. These two compounds aid in heightening the skin’s natural defence against ultraviolet rays, pollution, etc. It also contains vitamins A, C and K which all come together to help make your skin more glowing and clearer. Spinach is also great in giving your skin a more youthful appearance as it delays the process of ageing significantly.

TIP: Unlike most other vegetables, spinach is healthier when it is cooked compared to eating it raw. Cooked spinach will give you three times the number of nutrients that raw spinach of the same quantity will.


Diet For Glowing Skin: Apples
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An apple a day keeps the skin problems away! Apples are very rich in vitamins A and C, and as we have discussed earlier, both these vitamins protect your skin a lot and keep it glowing. They contain certain antioxidants that fight off free radicals in the body. They are also very easily available, and you can include a few slices of the fruit or its juice in your breakfast.

TIP: Apple peels are rich in antioxidants that reduce the signs of visible ageing on your skin. So, when you are eating an apple, eating it with the peel is the best way to get all of its benefits.

Dark Chocolate

Diet For Glowing Skin: Dark Chocolate
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After a long list of fruits and vegetables, here is one for all the chocoholics! Dark chocolate contains this certain antioxidant called flavanol, it aids in reducing the roughness of the skin and also acts as a natural sunscreen. Cocoa beans protect the skin from oxidative stress which usually leads to premature skin ageing. There is no tastier way to keep your sun glowing and healthy?

TIP: Make sure that you are actually consuming dark chocolate instead of just milk chocolate, as the more diluted the cocoa is the unhealthier it may become.


Q. What are some foods that are bad for the skin?

A. Anything that is deemed unhealthy is generally bad for your skin as those foods cause breakouts and marks on your skin. The main foods that you should avoid are anything that is fried or has excessive sugar or dairy products in it.

Q. Should we have all these foods every day?

A. It is obviously not feasible to consume all these foods every day or on a regular basis, which is why at least try to keep two to three of these foods on the list in your everyday diet and you can consume the others as and when it is convenient for you.
Dr Rohit Bhaskar, Physio
Dr Rohit Bhaskar, Physio Dr. Rohit Bhaskar, Physio is Founder of Bhaskar Health and Physiotherapy and is also a consulting physiotherapist. He completed his Graduation in Physiotherapy from Uttar Pradesh University of Medical Sciences. His clinical interests are in Chest Physiotherapy, stroke rehab, parkinson’s and head injury rehab. Bhaskar Health is dedicated to readers, doctors, physiotherapists, nurses, paramedics, pharmacists and other healthcare professionals. Bhaskar Health audience is the reason I feel so passionate about this project, so thanks for reading and sharing Bhaskar Health.

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