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When it comes to skin, superficial fixes can only be temporary. What we secretly pray for is a miracle that works and also stays much longer. As much as we would like to deny it, what we need are changes in our food habits that focus on fixing skin from within. Even a study validates the direct correlation between a good diet and healthy skin. We’ve pulled together a list of best foods for your skin that should ideally find a place in your healthy skin diet plan ASAP. Read on to know how many checkboxes your current diet ticks off.
Food For Radiant Skin
There are several healthy foods you can add to your diet to achieve naturally glowing skin while also focusing on your specific concerns. Here’s a comprehensive list of the best foods to boost your skin’s glow and top products that contain the goodness of these natural ingredients.
• Food For Healthy Skin
1. Kiwis
Mash or slice this refreshing skin-whitening fruit, loaded with Vitamin C, for a brighter complexion. Kiwis also contain Vitamin E which fuels the regeneration of cells resulting in healthier skin. Also, that brown skin we were talking about, is completely edible and is the main game. No, we’re not kiwing you.
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2. Lemons
When life gives you lemons, squeeze them into a bowl and apply the fresh juice on your face. A natural bleaching agent, the high levels of Citric Acid in this skin-whitening food slough off dead skin cells to make way for newer ones. It’s time that annoying dark spot left you alone. Also, unlike other fruits, lemons don’t empty your pockets. Budget skin glow, anyone?
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3. Mushrooms
A great source of biotin, mushrooms can help revive dry skin, prevent damage, reduce inflammation, and increase skin elasticity. Ditch a carb-rich mushroom toast and whip up a healthy salad instead. You can also blend dried mushrooms with carrier oils or aloe vera and apply it to the skin as a mask.
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• Food For Clear Skin
1. Walnuts
A bowl of walnuts is your knight in shining armour if you are looking to be rescued from toxins and breakouts. How about swapping that 4 p.m. bag of chips with a handful of walnuts instead? A little effort steering to a healthy skin diet, eh? However, the crunchy texture can be tempting but don’t go overboard because a dozen walnuts can add about 183 calories to your daily count.
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2. Leafy Greens
It’s never too late to take a detour towards leafy greens. Greens, such as Kale, Spinach, Watercress and Cabbage, that can reverse the sun’s damage to skin, contain Folate – just what you need to boost DNA repair. Besides, these juicy greens a.k.a. the best food for clear skin detoxify the liver which means better-looking skin. Bring on the green booze, we say.
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3. Pumpkin Seeds
The natural vitamin A present in pumpkin seeds can help manage acne and psoriasis, all thanks to its anti-inflammatory properties. It also helps slough off dead skin cells and clean up clogged pores for the clearest skin of your dreams. The best part? Pumpkin seeds are super easy to consume – just snack on it throughout the day.
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• Food For Skin Tightening
1. Avocado
An Avocado a day keeps sagging skin away! Here’s how Avocado manages to be a marvel. This creamy vegan pick is enriched with Lecithin and Linoleic acid hydrates skin and prevents wrinkles. Besides, the high content of Vitamin E protects your skin from oxidative damage and slows down the naturally dwindling supply of Collagen thus, keeping skin taut.
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2. Orange
Always looking out for ROI, right? How about switching from chocolate bars to whole Oranges? The high Vitamin C content in the citrus fruit accelerates the production of Collagen and Elastin, which further results in delayed ageing and firmer skin. On that note, did you know that Orange peels, once ground, make for an excellent DIY face scrub?
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3. Berries
Packed with antioxidants, vitamins, and fibre, you mustn’t miss out on these nutritious, snackable fruits. You can pick from a variety of strawberries (my favourite), blueberries, blackberries, and even raspberries. However, berries are seasonal and not available all year round. The next best thing? The Nykaa Skin Secrets Exotic Indulgence Strawberry + Argan Oil Sheet Mask for blemish-free glowing skin.
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• Food For Acne-Free Skin
1. Sweet Potatoes
Who says all healthy things taste bland? Sweet Potatoes heal problematic skin without pissing off your taste buds. Rich in Vitamin A – an anti-inflammatory agent – it drives away acne-causing bacteria. Taking the acne-war a level up, these tubers have a low-glycemic index which means they calm down your hormones and prevent a random pimple from popping up.
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2. Broccoli
This small green sprout is a warehouse of Vitamins A, B, C, E and K that control Estrogen levels and discipline out-of-control hormones. Vitamin C is a powerful antioxidant that stimulates Collagen production and protects your body from free radical damage. All of this translates to trouble-free skin. If you want to ease into eating Broccoli (we don't blame you), top it with a bowl of your favourite hummus or toss it into your soup.
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3. Green Tea
On the quest to find the perfect food item for naturally glowing skin? We understand green tea may not be the first thing that comes to mind. While it’s popularly known for its weight management benefits, green tea has several anti-inflammatory and antioxidant advantages for your skin as well. It flushes out impurities and toxins from the body to prevent frequent breakouts.
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• Food For Pigmentation Removal
1. Tomatoes
Pale and pasty skin? Load up on some Lycopene with Tomatoes. Tomato pulp is rich in Vitamins A, B, K and Folate and Potassium, all of which help in fighting skin pigmentation. The rosy glow is just an added bonus. Plump up your skin with these nutrient-rich berries and watch those blemishes fade away. If you think your addiction to tomato ketchup counts, sorry to burst your bubble but that does not count among healthy foods for your skin.
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2. Fatty Fish
Fatty fish such as salmon and sardines are an excellent source of Omega 3 Fatty Acids, Vitamin E, D and Zinc, which makes it a superfood. The healthy fats help retain moisture in the skin and keep it hydrated, as per a study. The Keto-carotenoid in salmon works both as an antioxidant and an anti-inflammatory agent. Meanwhile, Vitamin D –boosts skin cell growth and repair. Shred into salads, wrap in crusts, or toss this vitamin-packed fish with stir-fried veggies.
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3. Yoghurt
It is very well known that yoghurt is a cooling food, which is why preparations like raita and chass are popularly consumed in hot weather. When mixed with ingredients like honey and applied to the skin, yoghurt can also soothe the epidermis and treat sun damage. The lactic acid in yoghurt also scrubs away dead skin cells to help fade dark spots and pigmentation.
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• Food For Skin Repair
1. Eggs
Gym enthusiasts swear by the high protein content in eggs. Eggs are great for the skin as the Amino Acids in them help repair and regenerate new skin cells. A boiled egg a day can help repair tissues while Lutin can restore lost hydration for healthier skin. It also contains Vitamins A and D. Vitamin D controls the growth of Keratinocytes which form the outermost layers of skin tissue, which means newer and better skin. Excuse us while we flip the omelette.
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2. Almonds
Think of Almonds as tiny reconstructors. They repair damaged tissues and trigger the growth of new cells. These natural skin healers are also rich in Omega 3 Fats, Omega 6 Fats and antioxidants which help retain moisture and maintain a smoother texture. It’s a good idea to carry this around and grab a small handful whenever it’s hunger-o-clock.
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3. Flax seeds
Looking for a vegan or vegetarian alternative to fish oil? Well, flax seeds are here to provide you with both Omega 3 and Omega 6 fatty acids, as well as alpha-linolenic acid or ALA. Along with helping you achieve glowing skin, the consumption of flax seeds promotes strong bones, nails, and hair.
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• Anti-Ageing Food
1. Dark Chocolate
The perpetual journey to following a healthy skin diet doesn’t have to be a drag when it can be a spread of the darkest Cocoa. If sweet is not your drug, this one should be your best bet. It is loaded with Flavonoids that increase blood circulation and delay the signs of ageing. Besides, two squares of Dark Chocolate can put a pause on your never-ending hunger pangs. While we are it, that should save you from binging on junk food – that’s anything but good for your skin.
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2. Papaya
A Papaya may not really top our list of favourites. But not everything that tastes good will benefit your skin, right? It is indeed one of the best foods that make you look younger. Blessed with the goodness of Calcium, Potassium, Magnesium and Vitamins A, B, C, K, and E, this fleshy fruit minimizes the signs of ageing – fine lines and wrinkles. While Beta-carotene treats your skin to a natural glow, it’s the enzyme Papain that puts in all the hard work to fight aging.
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3. Carrots
It is said that foods with orange hues can help you achieve a healthy glow and carrots are one of the best options among them for your skin. They’re yummy on their own, can be consumed on the side with meals, and can even be used in sweet preparations. That’s not all, the beta carotene and vitamin C in carrots promote skin health and fight signs of ageing.
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• Food For Glowing Skin
1. Watermelon
Watermelon, the coolest summer fruit is fortified with the goodness of Vitamins A, B, C and Lycopene. This water-brimming fruit for the face glow flushes out toxins and keeps your skin hydrated and fresh. Also, don’t dump the rind (the outer tough green layer) because it contains 95% of the fruit’s nutrients. It’s dense with higher concentrations of antioxidants, vitamins, and minerals and low on calories.
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2. Beetroot
Blend slices of boiled Beetroot until smooth and drink it every morning. This would be the highlight of your healthy diet for glowing skin. The result? It will purify your blood and flush out toxins to reveal healthy, glowing skin. Be creative, throw in a few slices of Bananas and pour a cup of milk to make things interesting while you infuse it into your daily diet for glowing skin. Chug, chug, chug!
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3. Cucumber
Well-hydrated, nourished skin will exude a natural glow and dewy finish no makeup powder or digital filter could ever achieve. The secret? Adding a healthy dose of cucumber to your diet. The high water and mineral content of cucumbers help combat redness and protect the skin from free radical damage.
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• Ingredients For Glowing Skin
1. Vitamin C
Consuming a citrus fruit like lemon is a great hack for glowing skin, and it is because of one key ingredient found in many skincare products – vitamin C. Get your dose of this brightening ingredient with the Plum 15% Vitamin C Glow Face Serum that helps fight dark spots and pigmentation, revives dull skin, and boosts glow. What’s more? The lightweight formula is quick-absorbing and suitable for all skin types.
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2. Hyaluronic Acid
Hyaluronic acid is the holy grail hydrating ingredient that you should not miss out on, especially if you have dry, dull skin. It not only attracts moisture to the skin but also helps with retention to keep your epidermis plump and glowing. Try the L'Oreal Paris Revitalift Hydrating Serum with 1.5 % Hyaluronic Acid, which promises visibly plump and hydrated skin within an hour.
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3. Niacinamide
Niacinamide (or vitamin B3) is a skincare hero that helps improve skin texture, minimises the appearance of pores, and reduces redness – all while enhancing the function of your skin barrier. The serum from The Ordinary contains a high concentration of 10% niacinamide to reinforce the integrity of your skin barrier over time.
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4. Peptides
The amino acids that promote collagen production in your skin are known as peptides. They help make the skin firm and enhance your overall appearance. To boost collagen production in your skin, use the Minimalist Multi-Peptide Serum that’ll give you a youthful glow and reduce fine lines and wrinkles.
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5. Ceramides
Ceramides are fats (or lipids) found in your skin that literally form a protective barrier to lock in moisture and prevent dryness. If you, too, desire radiant, smoother skin, opt for The Ordinary Soothing & Barrier Support Serum which contains a plant-derived ceramide complex to help revive your skin.
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6. Turmeric
Containing the potent antioxidant and anti-inflammatory compound called curcumin, turmeric is a miracle ingredient set to brighten the skin and reduce dark spots for a natural, lit-from-within glow. We recommend using the Ancient Living Kasturi Turmeric Pack, which is fortified with the healing properties of turmeric. And don’t worry, this wild turmeric does not stain your skin yellow!
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Key Takeaway
A nutritious, well-balanced diet is crucial for achieving a healthy, natural glow. Making key changes to your food habits will not only improve your overall skin health but also help address your concerns from within. Consuming healthy foods for skin also poses the added benefit of improving the growth of your nails and hair while enhancing your overall health. You can also seek these natural ingredients in skincare products like creams, moisturisers, and face masks. Incorporating glow-boosting ingredients in your daily skincare routine will help significantly.
FAQs On Food For Radiant Skin
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Which foods are great for radiant skin?
A steady supply of nutrients are necessary for your skin to achieve a naturally radiant glow. Opt for a variety of foods rich in antioxidants, omega-3 fatty acids, beta-carotene, and phyto-estrogens.
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How much does food impact skin?
Depending on the type and overall health of your skin, it can react to food immediately after consumption. While nutritious food can make the skin glow, overconsumption of dehydrating foods like coffee and sugar can exacerbate premature ageing. A study suggests that a healthy diet can also prevent skin cancer and diseases like psoriasis.
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Which are the best nutrients for skin?
Foods with vitamin D, fibre, omega-3 fatty acids, antioxidants, and probiotics present the best chance at achieving glowing skin and improving your overall health.
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Is protein good for skin?
Yes! Proteins are the building blocks of the human body and consuming the correct amount – be it through meat or vegetarian food – will not only improve the skin but also your nails and hair.
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Will my skin improve if I eat healthy?
As per a study, a reasonably healthy diet including nutritious, antioxidant-rich foods is essential to sustain skin health.
