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Everyone wants to have a healthy and a glowing skin. But our fast paced life and fast food habits have taken a toll on our skin, because what we eat reflects directly on your skin. So it is very important to inculcate healthy eating habits in yourself as well as to the kids. So eat healthy for a healthy and a radiant skin. Healthy food helps to nourish your vital organs, makes you more energetic and makes your mind and body healthy. Unhealthy eating habit leads to dullness, sluggishness, prone to sickness and cause damage to vital organs of your body including heart, kidney and liver. Aging also makes your skin thinner, less elastic and more prone to wrinkles and fine lines, but you can nourish your skin and keep it glowing and radiant by including right kind of food in your diet. Here, we are going to discuss some foods which help you to have a glowing skin.
What Foods Can Give You A Glowing Skin?
1. Salmon
Salmon is a rich source of Omega-3 fatty acids which is necessary to keep your skin soft, supple and hydrated. Omega 3 fats in Salmon help to reduce inflammation and redness due to acne. Salmon is a rich source of Vitamin E, an important antioxidant which helps to fight free radicals in your body and helps to make your skin more youthful by reducing wrinkles. All seafood particularly Salmon is rich in protein which gives strength and integrity to your skin. Salmon is a rich source of Zinc which helps reduce inflammation, increases cell regeneration and improves overall skin health.
Also Read : 15 Proven Benefits of Vitamin E for Skin, Hair and Health
2. Walnuts
Walnut is an excellent food for healthy and glowing skin. Walnuts are rich in essential fatty acids including Omega-3 and Omega-6. But a diet rich in Omega-6 can cause skin inflammation which may lead to psoriasis. But the presence of Omega-3 counteracts the effect of Omega-6, thus maintaining a healthy ratio of both the fatty acids which is beneficial for increasing the elasticity of your skin. Walnuts are a storehouse of Vitamin C, E, proteins and minerals like Zinc, Selenium.
3. Avocado
Avocado is rich in healthy fats which helps to increase the elasticity of your skin and helps to keep it moisturized. Avocado is high in Vitamin C and E, both of which are antioxidants which help to protect your skin from oxidative damage, thus reducing wrinkles and fine lines. It is also known to have chemical compounds which help to repair the sun-damaged skin.
4. Sunflower Seeds
All seeds and nuts are excellent for promoting healthy and glowing skin. Sunflower seeds are rich in Vitamin E, which helps to keep your skin youthful and healthy. Sunflower seeds also have Zinc, Selenium and Protein all of which are necessary for a healthy skin.
5. Sweet Potatoes
Sweet Potatoes are rich in beta-carotene, which is mostly found in all plants. Beta-carotene is a provitamin A, which means it can be converted to Vitamin A. Carotenoids like bêta-carotene acts a natural sunscreen providing protection from sun rays. Sweet Potatoes are also rich in antioxidants which help to repair the sun-damaged skin.
6. Red or Yellow Bell Peppers
Bell peppers are also an excellent source of beta-carotene just like sweet potatoes. The beta-carotenes are converted to Vitamin A in your body. Bell peppers are rich in Vitamin C which helps in the formation of skin protein collagen, thus making your skin more firm and strong.
Also Read : Benefits of Vitamin A (Infographic)
7. Broccoli
Broccoli is a storehouse of Vitamins and Minerals which are necessary to maintain a healthy skin. Lutein, a type of carotenoid found in broccoli helps protect your skin from oxidative stress, thus protecting it from dryness and wrinkles. Sulforaphane, a chemical compound found in broccoli helps to protect your skin from harmful UV rays. It has a two-way action on your skin- first, it helps to neutralize harmful free radicals and turns on other protective mechanisms of the skin.
8. Tomatoes
Tomatoes are a rich source of Vitamin C and major carotenoids which help to protect your skin from harmful UV rays. Vitamin C improves your skin texture and carotenoids like Lycopene, Lutein and Beta-carotene protects your skin from sun damage. It also reduces the appearance of wrinkles and fine lines.
9. Soy
Soy is known to contain isoflavones, a plant compound that mimics or blocks estrogen hormone. A diet rich in isoflavones helps to improve your skin texture by reducing the appearance of wrinkles and increases skin elasticity. It also helps in the increased production of collagen which is important to keep your skin strong and smooth. Isoflavones is also known to protect your skin from sun damage.
10. Eggs
Eggs are a healthy option for healthy skin. The yolk is rich in Vitamin which help the body cells to function properly. It is known to contain ‘beauty vitamin- biotin’ which protects your skin from acne, rashes and prevents dryness.
11. Almonds
Almond is an apt food for your skin as it is rich in Vitamin E, which is very important for healthy and problem-free skin. It helps to repair the damaged cells and tissues of your skin and protects it from the harmful rays of the sun. Vitamin E is a powerful antioxidant which fights free radicals, reducing oxidative stress and increases the elasticity of the skin.
12. Papaya
Papaya is loaded with numerous enzymes which are very beneficial for a healthy and radiant skin. Chymopapain enzyme is known to reduce skin inflammation. Another skin friendly enzyme, papain helps to remove blemishes, scars and dark spots. This enzyme is very effective in treating acne as when applied topically it helps to dissolve the pore-clogging fats and dirt and flushes it out of the pores, thus cleansing your skin.
13. Beetroot
Beetroot is very beneficial for your skin. Beetroot juice helps to detoxify your system as it helps to purify your blood and throw out the toxic substances from the body. It is rich in Vitamin C which prevents pigmentation. Beetroot is also rich in iron, phosphorous and protein which together function to give a healthy and pinkish glow. The topical application of the beetroot face pack is very effective in treating acne and pimple. Simply dab beetroot juice on your lips to get that soft and rosy lips.
14. Oats
Oats is a fiber rich food, which is very beneficial not only for weight loss but also for your skin health. Introducing high fiber food like oats helps to feed inflammation-reducing gut bacteria, thus minimizing spikes in blood sugar which is a major cause for all kinds of skin problems. Oats are rich in silicon which help to increase skin elasticity and reduces signs of premature aging.
15. Carrots
Carrots are loaded with the goodness of Vitamin A and Beta-carotene which is very beneficial for maintaining healthy skin and eyes. Beta-carotenes protects your skin from harmful radiations of the sun, prevents appearance of wrinkles and Vitamin A which is a powerful antioxidant, which combats free radicals.
16. Coconut Water and Oil
Coconut water, a refreshing drink does wonders on your skin. Drinking coconut water helps to hydrate your skin as it has potassium which relaxes your muscles and electrolytes help to keep your skin fresh and rejuvenated. The topical application of coconut water also has wonderful effect on your skin. It acts as an excellent toner. Washing your face with coconut water adds an instant glow to your face and it good for people with oily skin as it removes dirt and grime from your skin.
Incorporating coconut oil in your diet has added benefits to your skin as it exhibits antimicrobial activity and caprylic acid found in coconut oil heals your gut by destroying harmful bacteria and candida which is responsible for causing inflammation, poor digestion and skin breakouts.
17. Whole Wheat Bread
Whole wheat bread is basically unprocessed bread which is better than white bread. It is good source of rutin, an antioxidant which helps to effectively treat inflamed skin Wheat germ provides B-Vitamin biotin, which helps the skin cells to process fat. Biotin deficiency can lead to dry and flaky skin.
18. Spinach
Spinach is healthy food for your skin and overall health. It is a rich source of Iron, Folate, Chlorophyll, Vitamin A, C and E, Magnesium, Fiber and plant protein all of which are very essential to maintain healthy and flawless skin. It is rich in antioxidants which help to fight all kinds of skin problems. Eating spinach helps cleanse your system, thus aids in healthy skin.
19. Spa Water
When your skin becomes dull, dry and your lips become chapped and your under eyes become puffy and dark, then you should understand that your skin is in need of water, it needs hydration. Drinking a lot of water is very beneficial for your skin and your overall health. You should replenish your body with detox water. Simply cut the lemon into 4 pieces and drop it in cool water and drink this water after some time. Vitamin C helps to balance the level of electrolytes in the body and d-limonene found in the rind has anti-inflammatory property which helps liver to expel toxins from the body.
20. Flax Seeds
Flax seeds in another healthy food which aids in healthy skin. Flaxseed helps to alleviate skin inflammation and provides moisture to skin cells and helps to keep it hydrated. It is rich in fatty acids like Omega-3 which helps to reduce early signs of aging.
21. Pumpkin
Pumpkin is loaded with AHA (alpha-hydroxy acids) which increases to the production of new cells, thereby improving the texture of the skin. Pumpkin is rich in Vitamin A and C which helps to make your skin soft and increases collagen production. It is a rich source of Zinc which helps to effectively treat acne by controlling oil production and hormone level.
22. Green Tea
Green Tea is considered a healthy beverage, which is rich in antioxidants and an amino acid known as L-theanine which reduces stress and helps your body to relax. Green tea is rich in antioxidant named Catechins which exhibits anti-inflammatory property and helps repair damaged cells and tissue of the skin.
23. Dark Chocolates
Dark chocolate is rich in antioxidants, fatty acids and flavanols which aids healthy and glowing skin. Antioxidants protect your skin from sun damage and effectively fight free radicals. Coco helps to relax arteries and facilitates increased blood circulation which in turn makes your skin glow with health.
24. Orange
Orange is loaded with various nutrients and essential oil which will help to boost your complexion and improves the texture of your skin. Orange and Orange peel is rich in Vitamin C which increases collagen production by skin, increasing the elasticity of your skin and imparts a healthy glow to your skin. The citric acid of orange helps to exfoliate your skin removing the dead cells from the skin surface and dries out acne. Orange is rich in antioxidants which help to fight free radicals, thus reducing wrinkles and fine line. The natural oil present in Orange helps to moisturize your skin, providing softer and younger-looking skin. Orange Juice helps to reduce weight, boosts your immune system, thus making your skin radiant and healthy.
25. Kale
Kale is quite a nutritious veggie and has enormous benefits for your skin and health. It is rich in Vitamin A,C and E which gives elasticity to your skin, moisturizes it and helps to fight early signs of aging. Most importantly, it is rich in Vitamin K which helps in blood clotting and speeds up the process of healing. It also helps to minimize the appearance of scars, blemishes and stretch marks.
Which Foods Should You Avoid Eating?
1. Junk Food
Junk Food is very harmful to your skin and body. Diet rich in carbohydrate and processed sugar can cause skin breakouts like acne and pimple. As per the recent study, low- glycemic diet can curb acne breakout. Sugar and Carbohydrates can cause increased secretion of insulin, which is responsible for inflammation of body.
Also Read : Foods to Include and Avoid in Your Diet to Fight Acne
2. Alcohol
Alcohols have harmful effect on your skin as well as your health. Alcohol is a diuretic due to which your body loses a lot of important fluids, making your body and skin look more dehydrated and shows premature signs of aging.
3. Cola or Soft Drinks
Your favorite drink can be loaded with harmful chemical substances which is quite unhealthy for your skin. Soft drinks are loaded with weak acids and processed sugar both of which have a drastic effect on your skin. Instead of Cola or other soda drinks react out for plain water to hydrate your skin.
So, now you can also have a naturally glowing and radiant skin with a healthy lifestyle and a healthy diet. Always watch out for what you eat, as your eating habits directly reflects on your skin.
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