Pollution, sun, stress, hormones, and unhealthy food can make your skin dull and prone to acne and pigmentation. And you end up spending a ton of money on skincare and makeup products without any sustainable results. This is precisely why you need to be on a skin-friendly diet and consume fruits, veggies, and healthy fats (1). By integrating a variety of nutrient-rich foods, you can enhance your skin’s appearance and get naturally glowing skin that is healthy from the inside. In this article, we give you the best diet plan and a list of foods to eat and avoid that will help you achieve the skin of your dreams. Incorporate it into your lifestyle to get a healthy and natural glow that will outdo any makeup artist’s smart hacks.
In This Article
1. Diet Plan For Glowing Skin
2. Takeaways From This Diet Chart
3. 15 Foods For Naturally Glowing Skin
4. Foods To Avoid
5. Diet For Glowing Skin: Dos & Don’ts
6. Infographic: Top Foods You Can Include In Your Diet For Glowing Skin
7. Frequently Asked Questions
8. Key Takeaways
9. Illustration: Best Diet Plan and Foods For Naturally Glowing Skin
Diet Plan For Glowing Skin
| MEALS | WHAT TO EAT |
|---|---|
| Early Morning(6:00 a.m.) | 1 cup lukewarm water + juice of half a lime + 4 overnight soaked almondsOr1 cup water + aloe vera juice + 4 overnight soaked almonds |
| Breakfast(6:45-7:00 a.m.) | 1 wheat bread + 1 cup ricotta cheese/boiled egg+ 1 cup papaya/pomegranate/any seasonal fruitsOr1 cup rolled oats with milk and fresh fruits + 1 cup green tea |
| Mid Morning(9:30-10:00 a.m.) | 1 cucumber/carrot, sliced with yogurt/hummusOr1 cup freshly-pressed fruit/vegetable juice (unstrained) / coconut water |
| Lunch(12:30 – 1:00 p.m.) | Lettuce wraps with veggies and chicken/mushroom/tofu + 1 cup buttermilkOrBlanched veggies + grilled fish/chicken/ lentil soup + 1 small cup brown rice/quinoa |
| Snack(3:30 – 4:00 p.m.) | 1 cup green tea + 2-3 walnutsOr1 cup freshly-pressed fruit/vegetable juice (unstrained) |
| Dinner(7:00-7:30 p.m.) | Vegetable/chicken stew + 1 flat whole-wheat bread + 1 cup raitaOrMixed vegetable curry + 2 flat whole-wheat breads + 1 cup raita |
| Bed Time(10:00 p.m.) | 1 cup warm milk/ water + a pinch of turmeric |
Takeaways From This Diet Chart
You do not have to stick to this diet chart. You can consume healthy foods that will help repair and rejuvenate your skin. And for that, you have to understand what to include in your diet and what to avoid. Given below are a few tips that will help you do so:
- Drinking water on an empty stomach is a must. You may consume aloe vera juice, turmeric powder, or lime juice.
- Always have breakfast before heading out.
- Include good amounts of fruits, veggies, and protein in every meal.
- Stick to healthy snacking by consuming freshly pressed fruit juice, yogurt, buttermilk, or coconut water.
- Consume foods that are good for your gut and liver.
- Avoid foods that you may be allergic to, such as dairy, seafood, and gluten.
- Get creative by seasoning your food with spices and herbs.
- Keep hydrating yourself by including water, buttermilk, coconut water, and fruit and vegetable juices into your daily diet. Water is a natural detoxifier, so try to drink a minimum of 2.5 liters of water a day (amount may vary based on body weight).
Now, let us take a look at the list of foods you must consume and how they help improve your skin health.
15 Foods For Naturally Glowing Skin
Here are 15 foods that can help you achieve that naturally radiant skin. These foods are packed with vitamins and antioxidants that support a fresh, vibrant complexion. Dive into these delicious options to nourish your skin and feel fabulous!
- Water
It’s not always about healthy foods for skin glow! Drinking lots of water throughout the day will keep your system internally hydrated, which, in turn, directly reflects on your skin (2). Water not only flushes out the harmful toxins from your system but also keeps wrinkles at bay and gives you naturally glowing skin in 7 days. Keep a bottle of water handy and sip on it whenever you crave for your favorite cola.
2. Dark Green Leafy Vegetables
When it comes to skin health, dark leafy greens take the front seat. They are antioxidant-rich foods, great for healthy and glowing skin. They are loaded with essential vitamins and nutrients for skin health. (3). Dark green leafy vegetables such as spinach, Swiss chard, radish leaves, mustard leaves, lettuce, coriander, parsley, broccoli, and arugula help rid your skin of dullness and enhance its glow. You can add them to salads, soups, sandwiches, wraps, daal, etc.
3. Turmeric
Turmeric is a natural spice with powerful skin benefits, thanks to its active compound curcumin, which offers anti-inflammatory, antibacterial, and antioxidant properties. It is widely used in skincare to treat issues such as acne, dark spots, dullness, and signs of aging. Turmeric promotes a healthy glow, helps reduce pigmentation, soothes irritation, and protects against environmental damage.
Typically applied as face masks, spot treatments, or in DIY remedies mixed with ingredients like honey, yogurt, or aloe vera, turmeric is a versatile and effective addition to skincare routines.
4. Avocado
Avocado is a superfood for the skin, rich in healthy fats, vitamins, and antioxidants. Its high content of vitamin E and C helps nourish and protect the skin, keeping it hydrated and glowing. The fatty acids in avocado reduce inflammation and strengthen the skin’s barrier, while its antioxidants combat free radical damage, which can prevent signs of aging like fine lines and wrinkles. Avocado also contains biotin, a B vitamin that supports skin health and repair.
Whether consumed in your diet or applied as a mask, avocado is excellent for moisturizing, soothing, and revitalizing the skin.
5. Aloe Vera
Aloe vera is the most popular home remedy for all skin problems. It contains the hormones auxin and gibberellin that have anti-inflammatory properties (7). Hence, when you apply aloe vera topically or consume its extract in the form of juice or supplements, it helps reduce any kind of inflammation. A study done on rats has found that it can also boost collagen synthesis and heal dermal wounds (8). However, don’t ever consume aloe vera gel directly from a plant.
6. Fruits
Fruits are loaded with vitamins and minerals for skin health. These sweet treats keep your hunger pangs at bay, preventing you from consuming sugary junk food that increases inflammation in your body. These fruits are sweet but not too sugary, a perfect treat for a low sugar diet for skin. Hence, by consuming fruits, you will be able to maintain your skin’s health and get the glow that you always wanted. These nutrients are good hydrating foods for the skin. Here are a few fruits that we recommend:
- Mangoes are rich in antioxidants and beta-carotene (a precursor of vitamin A), which is synthesized in the skin. Oral intake of beta-carotene helps reduce UV-induced redness in humans (9). It also said to prevent premature aging, retain the skin’s elasticity, and facilitate the growth of new skin cells, though there is not enough scientific evidence to support these claims.
- Banana is rich in vitamins A, B, and E and prevents premature wrinkling of the skin. It has moisturizing and antioxidant properties (10).
- Papaya has antibacterial properties (11). Thus,it may help in shedding the dead skin cells and clearing your skin of impurities.
- Oranges and kiwis are rich in vitamin C (12), (13). A vitamin C-rich diet for skin delays the onset of wrinkles and boosts collagen synthesis (14) Kiwi is also a powerful antioxidant (15). These collagen-boosting foods are one of the best fruits for your skin. Vitamin C also protects the skin from sun damage and promotes cell turnover, thus preserving the youth and beauty of your skin (14).
- Anecdotal evidence suggests that a glass of warm water with honey and lemon juice can lighten your skin tone and keep it clear.
- Apple helps maintain a toned look and makes your skin look younger, though there is no scientific evidence to prove the same.
- Berries have potent antioxidant properties (16). Anecdotal evidence suggests that consuming them may help you get rid of dark spots and marks quickly. Fruits are the best superfoods for skin and including them in your regular diet can help your skin look better.
7. Carrot
Carrots contain high levels of beta-carotene, vitamin A, and antioxidants. They make your skin healthy from the inside by flushing out toxins. They also have a photoprotective effect. They protect your skin from sun-induced damage and prevent premature aging and wrinkles (17). Sweet potatoes and yams are other options that show similar results.
8. Fish And Fish Oil
You need omega-3 fatty acids for skin! Fish and fish oil are rich in omega-3 fatty acids. They are some of the best foods for acne-free skin providing the skin with a healthy dose of natural oils (good fats) to reduce inflammation, acne, and redness (18). Consume fatty fish like tuna, salmon, and carp or take fish oil supplements to keep your skin healthy and soft. Consume grilled or baked fish. Do not discard the skin. Fish is amongst the best omega-3 fatty acid-rich foods that boost healthy supple skin.
9. Healthy Fats
Healthy fats are the best skin-nourishing foods. The main sources of healthy fats (omega-6 fatty acids) are nuts (almond, walnut, macadamia, etc.), seeds (flaxseed, sunflower seed, chia seed, etc.), healthy oils (olive oil, rice bran oil, etc.), and fish and fish oil, which we have already talked about. Nuts, seeds, and oils are superfoods for skin glow and are great options for vegans and vegetarians to nourish their skin, improve its structure, and heal wounds (19). Include them in your diet in adequate amounts to get flawless skin.
10. Green Tea/Matcha Tea
Green Tea is made from unoxidized Camellia sinensis leaves, preserving their natural antioxidants and nutrients. It has a light, grassy flavor and is valued for its health benefits, including improved brain function, fat loss, and reduced risk of certain diseases due to its high concentration of catechins and other antioxidants.
Matcha is a type of green tea made by grinding young tea leaves into a fine powder. Unlike regular green tea, matcha involves consuming the whole leaf, offering more potent benefits. It has a vibrant green color, creamy texture, and a stronger, earthy taste. Matcha is often used in traditional Japanese tea ceremonies and as an ingredient in various culinary creations.
11. Broccoli
Broccoli is a rich source of antioxidants (22). Antioxidants for skin play an important role when it comes to enhancing skin health. The free oxygen radicals attack the cells and disrupt the normal functioning of the cells and organs. If you follow no meat diet, try a plant-diet for clear skin. This, in turn, can cause hormonal imbalance, weak immunity, gut problems, etc. So, you need a good dose of antioxidants from food, specifically broccoli, as it gives you quicker results compared to other cruciferous veggies.
12. Yogurt
Probiotics for skin health and yogurt and buttermilk contain probiotics that help in digestion, absorption, and excretion (23). When your digestion is smooth, and you have no gut problems, your skin will be less prone to breakouts, dryness, and infections. Consume yogurt every day after lunch, dinner, and in shakes and smoothies.
13. Bottle Gourd
Bottle Gourd for Skin: Bottle gourd, also known as lauki, is rich in water content, vitamins, and antioxidants, making it excellent for skin health. It helps hydrate the skin, flush out toxins, and improve elasticity, promoting a natural glow. Its anti-inflammatory properties can soothe irritation, while its vitamin C content supports collagen production and reduces signs of aging.
14. Bitter Melon
Bitter melon is a healthy skin-friendly food. It tastes bitter but is an amazing natural remedy for skin problems like redness, allergies, scars, and tanning. A study conducted on liver-injured rats has found that, apart from being a good source of antioxidants and have anti-inflammatory properties, bitter melon also keeps your liver and gut-healthy (26). Consume boiled bitter melon or add it to stews. Do not fry or soak it in water for a long duration as it reduces its nutritional value.
15. Red Wine
Red Wine for Skin: Red wine is rich in antioxidants like resveratrol, flavonoids, and tannins, which help combat free radicals, reduce signs of aging, and promote a healthy glow. It improves blood circulation, aids in detoxification, and may tighten pores. When used in moderation or applied topically, it can rejuvenate the skin, reduce inflammation, and improve texture.
Foods To Avoid
- Spicy foods
- Processed and junk foods
- High-sodium and high-sugar foods
- Oily and unhygienic foods
- Foods containing high levels of estrogen
- Foods that increase the internal body temperature
- Overcooked or partially charred foods (kebabs)
Diet For Glowing Skin: Dos & Don’ts
Dos:
- Stay Hydrated: Drink plenty of water throughout the day to keep your skin hydrated and flush out toxins.
- Eat Antioxidant-Rich Foods: Incorporate fruits and vegetables like berries, spinach, and tomatoes. These are rich in antioxidants that protect the skin from damage and promote a youthful glow.
- Include Healthy Fats: Add sources of omega-3 fatty acids such as fatty fish (salmon, mackerel), walnuts, and flaxseeds. These help maintain skin elasticity and hydration.
- Consume Vitamin C: Foods like citrus fruits, bell peppers, and strawberries are packed with vitamin C, which is essential for collagen production and skin repair.
- Add Zinc-Rich Foods: Include nuts, seeds, and whole grains in your diet to support the skin’s healing process and reduce inflammation.
- Include Fiber-Rich Foods: Whole grains, fruits, and vegetables help regulate digestion and detoxify the body, leading to clearer skin.
Don’ts:
- Avoid Excessive Sugar: High sugar intake can cause a spike in insulin levels, which may lead to inflammation and breakouts. Reduce sugary snacks and beverages.
- Limit Processed Foods: Processed and junk foods high in unhealthy fats, refined carbohydrates, and salt can contribute to skin issues, making it look dull and dehydrated.
- Minimize Dairy: Some people may experience acne flare-ups due to dairy products. Pay attention to how your skin reacts to dairy and reduce consumption if necessary.
- Avoid Excessive Alcohol: While moderate alcohol consumption may have some benefits, excessive drinking can lead to dehydration, dull skin, and premature aging.
- Cut Back on Caffeine: Too much caffeine can dehydrate the skin, leading to dryness. Opt for herbal teas or water to stay hydrated.
By following these dietary guidelines, you can nourish your skin from the inside out for a radiant, glowing complexion.
Infographic: Top Foods You Can Include In Your Diet For Glowing Skin
Healthy and glowing skin is everyone’s dream. However, sometimes you will not see the desired results even after trying all the home remedies and skin care products. You should also maintain a healthy diet and lifestyle to get glowing skin.
There are certain foods you can include in your balanced diet for healthy skin. Check out the infographic to know which are those.
Radiant and healthy skin is a sign of good health. Remember that your eating habits have an impact on your entire health, and your skin is no exception. As a result, to acquire glowing skin, you should eat healthy foods and stick to a fiber-rich diet for healthy skin.Throw out all of your unhealthy eating habits and begin a new way of life. We have put together the best diet plan for glowing skin, as well as a list of things to eat and avoid. Incorporate it into your daily routine to achieve a natural and healthy glow.
Frequently Asked Questions
- What drinks make your skin glow?
Aanand Geria says, “You can go for drinks like lemon water and honey, green tea, vegetable juices, and coconut water to achieve glowing skin. Lemons are one of the best vitamin C-rich foods, which helps rejuvenate the skin and maintain healthy skin cells. Honey helps support the removal of excess oil from the skin, which can unclog pores and help fight against acne.”
“Green tea contains catechins that help slow down the process of aging skin. Vegetable juices contain many vitamins for skin health and micronutrients that promote healthy skin. Coconut water helps reduce fine lines and wrinkles on the face. It also hydrates the skin, giving it a natural glow.”
2. Which vitamin is best for glowing skin?
According to Dr. Geria, “Vitamin D is one of the best vitamins to take for glowing skin. It got the nickname “sunshine vitamin” because it plays a vital role in skin rejuvenation and protection. Other benefits of vitamin D include enhancing the skin’s immune system and helping to destroy free radicals that can cause premature aging.”
3. Is dark chocolate good for the skin?
Dr. Geria says, “The flavanols in dark chocolate help protect against sun damage and improve blood flow to the skin. Dark chocolate has also been known to help reduce pigmentation and dark spots, leaving the skin healthy and glowing.”
4. Is coffee good for glowing skin?
According to one study, consuming coffee reduces the darkening of pigmented areas and photoaging effects (1). Additionally, topically applying coffee to your skin can also help reduce the appearance of sunspots, redness, and wrinkles.
5. Is curd good for glowing skin?
The curd’s lactic acidi helps hydrate the skin, making it soft and smooth. It also makes the skin glow, reduces acne breakouts, lowers inflammation, and aids in tan removal (2).
Key Takeaways
- Due to unhealthy food intake, your skin can become dull and more prone to acne and pigmentation.
- A glass of water on an empty stomach is a must and never skip breakfast.
- Dark green leafy vegetables, turmeric, aloe vera, and fish all promote naturally healthy-looking skin.
- Sugar and vitamins are rich in fruits such as bananas, mangoes, oranges, apples, and berries.
Illustration: Best Diet Plan and Foods For Naturally Glowing Skin
Personal Experience: Source
Getmakeup’s articles are interwoven with authentic personal narratives that provide depth and resonance to our content. Below are the sources of the personal accounts referenced in this article.
