Best Foods For Your Skin To Glow

Your dietary habits impact your overall health and even your skin is equally affected, perhaps the most affected by what you eat.

There are a number of factors such as the scorching sun, stress, your hormones and even everyday pollution that prevent your skin from achieving the desired levels of skin perfection.

You could try a million different means of ways to get a soft and supple skin, especially one with that naturally brilliant shine, but none of them is going to help you unless and until you start eating healthy food.

Your dietary habits impact your overall health and even your skin is equally affected, perhaps the most affected by what you eat.

Sure, that the lifestyle habits like smoking and tanning, and others like genetics can certainly influence and predispose your skin to pesky conditions, but that doesn’t mean that the quest for a glowing complexion is a lost cause.

While it’s also true that these cleansers and lotions offer a topical fix a beauty band-aid, if you will gorgeous, hydrated skin starts from within. but that all depends on whether our best foods for skin are on your plate.

So whether you need to treat your simple acne, premature aging, reduce the appearance wrinkles, or fight back against the pesky skin condition, the right diet can be a valuable aid.

That’s because the researchers have found that by fitting certain foods into your daily routine can help fight you back against your complexion woes by turning off inflammatory genes and providing your body with the proper tools to strengthen and build healthy tissues.

Here’s a few list of some of the foods that can help you to acquire the perfect skin and complexion within a few days…


Yoghurt is one of  the best food for glowing skin. Most of the skin ailments that we have are caused on account of having an unhealthy stomach, bowels and gut.

Yoghurt is known to contain a lots of probiotics that aid in the process of digestion, thereby ensuring that problems such as breakouts and skin dryness do not bother your good radiant flawless complexion.

Consume adequate yogurt as you like, after every meal and with smoothies and fruits salads.

Green Leafy Vegetables

Spinach, coriander, parsley, or broccoli, these viridescent leaves are full of various antioxidants and various other essential nutrients and vitamins that help your skin retain its brightness and youth.

And there are also so many things that you can do with these garden-fresh ingredients. The road for a good glowing skin might not really tantalize your taste buds, but as they say, it is vital that you ‘eat your greens’ for healthy body.


Fruits are absolutely indispensable to the cause of unblemished skin when taken. There are different fruits out there with a multitude of different uses for your skin.

Mangoes are best known to help your skin retain and improve its elasticity while eating the bananas can help prevent a premature occurrence of wrinkles. Not only does the vitamin-C present in the citrus fruits help in collagen synthesis, but it also protects your skin and can even repairs any damage that might be caused by the unforgiving sun.

Papayas, are excellent skin cleansing agents and also help your skin in shedding old dead cells. Avocado, is very much rich in healthy fats and vitamin-E, and can help remedy a number of  skin issues such as skin damage, acne, premature wrinkles, moisture retention and having dreary-looking skin.

Cherries, berries, apples and even  kiwis; if it’s a clear glowing complexion you’re looking for, you’ve got to have them all for sure!


Turmeric is Antibacterial, antifungal, anti-inflammatory, ‘anti-all bad things

The curcumin that is present in turmeric helps fight any bacterial infection both inside and outside your body, whether the turmeric is ingested or applied externally.

To attain the perfect glowing complexion, it certainly does make sense being buddies with some freshly peeled raw turmeric.

Aloe Vera

Aloe Vera is one best plant that you’ll find in just about every home.

This succulent plant is known to remedy for almost all skin problems out there, especially in the case of any serious skin inflammations.

On account of such anti-inflammatory properties of the properties present in it, aloe vera can provide your skin with relief from a number of ailments  that includes UV damage and acne problems–applied externally on the skin or its extract is consumed in the form of juice.

Green Tea

This contains natural antioxidants, is rich in the phytonutrient known as epigallocatechin gallate (EGCG) and is extremely very efficient in protecting your skin from the harmful free oxygen radicals that are majorly responsible for skin problems such as dark spots, premature ageing and even spots.

The Research in the Archives of Biochemistry and Biophysics had found that by drinking 5-6 cups a day not only helps prevent skin cancer by rapidly repairing damaged DNA. But Just be careful to not overdo it astoo much caffeine can lead to dehydration, which may have the opposite effects on skin health.

Since green tea also helps in lowering levels of dihydrotestosterone (DHT), the hormone that is responsible for your acne issues, it is also extremely efficient in keeping your skin quite clear and free from any bad blemishes.


No matter your skin type you have, your skin needs  adequate water in order to remain fresh, supple and glowing.

The water retention capacity of your skin decreases as we age and hence, it is even more essential that you consume adequate amounts of water on a daily basis to get good skin.

Not only  water flushs out all the toxins from your skin, but it also helps in providing your skin with that natural glow and even keeps wrinkles away. (source)

Cooked Tomatoes

These have the component called Lycopene, the phytochemical that makes tomatoes red, helps boosts collagen strength

A study in British Journal of Dermatology found participants came out with good answers to the skin issues.Those who ate five tablespoons of tomato paste daily had showed 33 percent more protection against sunburn than a control group.


Carrots contains lots of f beta-carotene and vitamin A, the antioxidant which prevents the overproduction of cells in the skin’s outer layer.

That means fewer the flaky dead cells that otherwise could combine with sebum to clog your pores. Plus, vitamin A plays a a vital role in reducing the development of skin-cancer cells

Sweet Potatoes

A study  done in the journal Evolution and Human Behaviour had showed by eating a diet rich in fruits and vegetables gives a healthier, even more attractive, and more radiant glow than you would get from sun exposure.

But it was those who had consumed more portions of red and orange vegetables per day who had the greatest sun-kissed complexion the result of disease-fighting compounds called the carotenoids that give those plants their colors.


Natto is one of the Japanese dish that is made by boiling and fermenting soybeans with bacteria that increases the beans’ nutritional value.

Natto is unique in that as it has the highest dietary source of vitamin K2—a vitamin which is very important for cardiovascular and bone health as well as promoting skin elasticity to help prevent wrinkles.

As already told a healthy gut can keep inflammation at bay, which researchers say may affect the health of our skin since many troubles like eczema, and psoriasis stem from inflammation.


This fish is one of the most potent sources of anti-inflammatory omega-3s, and also contains di-methyl-amino-ethanol (DMAE).

DMAE promotes the healthy skin because it protects the integrity of the cell membranes by Strengthening the cell membranes guards against their deterioration that causes premature aging.

DMAE also works in conjunction with B vitamins and helps in  increasing levels of acetyl-choline, a neurotransmitter essential for the proper muscle functioning that can keep your face looking toned and firm.

Yellow Peppers

This contains Vitamin C, which  is essential for the formation and growth of skin and muscle tissue as well as to building collagen and even the structure to your skin, bones, muscles, and tendons.

In a British Journal of Nutrition study had proved that over in 700 Japanese women, the researchers found that the more yellow and green vegetables subjects ate, the less apt they were to have wrinkles and crows feet

The British study that is published in the American Journal of Clinical Nutrition found that volunteers who consumed 4 milligrams of C (that equals to single bite of yellow pepper) daily for  about 3 years decreased the appearance of the wrinkles by 11 percent.

Safflower Oil

Those same omega-6s found in safflower oil can be the ultimate moisturizer for people who suffer from dry, flaky, or itchy skin. This keep your cell walls supple, by allowing water to better penetrate the epidermis.

Scientists have also found that this oil may even help people who suffer from various severe conditions such as eczema.


The yolk in eggs is rich in vitamins that are essential for proper cell function and growth, as well as contain the “beauty vitamin,” biotin.

This B vitamin is more commonly known to help your hair grow and also strengthen the fingernails, but research has shown it also helps protect skin from acne, rashes, and even dryness.


This fruit is very much rich in monounsaturated fatty acids, which have been proven to hydrate and shield the skin by lowering the risk of premature aging caused by ultraviolet radiation in the sunrays.

Avocados are potent source of fats also helps you absorb many of the fat-soluble vitamins from food that also help protect your skin from sun damage.

Coconut Water & Oil

When you first crack it open, you can drink the fresh fruit’s natural water, and it’s full of muscle-relaxing potassium and electrolytes to replenish and re-hydrate your skin, making your skin softer and younger looking.

When you move onto the coconut meat and extract its oils, you can also utilize it to heal your gut. That’s because the coconut oil contains a potent antimicrobial, called caprylic acid, which can help improve gut health by destroying the bad bacteria and candida.

Candida is one type of fungus that can break down your intestinal walls and can decrease the stomach acid, which causes the inflammation, poor digestion, and breakouts.


Introducing high fiber foods like oats will feed your inflammation by reducing the gut bacteria, and minimizes spikes in blood sugar that can contribute to the skin problems, and also strengthen and firm up your body tissues. That last benefit is because of the oats’ high source of silicon, a trace mineral that also helps in the skin retain elasticity, slowing the signs of aging.


The Almonds are one of the nuts that are full vitamins with skin care, vitamin E. That’s because this vitamin helps to repair the scarred cells and defends against sun damage.

The Volunteers who had consumed about 14 milligrams of the vitamin per day ( that is around about 20 almonds) and then when they are exposed to UV light had burned less than those who took none and  that is because vitamin E also acts as an antioxidant, it also works to keep your body free of dangerous free radicals.

Whole Wheat Bread

A 10-week Korean study on the subjects with mild to moderate acne, the researchers had found that those placed on a low-glycemic diet decreased the severity of their acne more than the group with high-glycemic diet.

Besides the whole-grain breads, fruits, beans, vegetables, fish, and barley are all considered as the low GI foods.


According to the Skin Cancer Foundation, the fatty acids can help preventing the skin cancer by inhibiting the formation of the chemical COX-2. Walnuts are the prime source of the healthy fat.


A study that is published the British Journal of Nutrition found that the participants who downed about half a teaspoon of omega-3s in about 6 weeks experienced significantly less irritation and redness.

Dark Chocolate

According to the study in Nutrients, the cocoa’s antioxidants can protect the skin from the oxidative stress, which can lead to premature skin aging.

Chocolate is a great source of pre and probiotics that help heal your gut and reduce inflammation.


Oysters contain the high levels of the trace mineral, zinc. Your body might need a little of it each day bases, but zinc sure plays a huge impact in cell functioning, as more than 100 different enzymes require it to function. Research shows that it also ward off acne flare-ups.


You could try a million different means of ways to get a soft and supple skin, especially one with that naturally brilliant shine, but none of them is going to help you unless and until you start eating healthy food.

These few research proven foods have shown to improve your damaged skin and thereby also improving the quality of living by giving you a health glowing skin and also way from skin diseases like cancers etc.

For more related articles click below:

26 Myths About Acne And Its Treatment

How Menopause Effects Skin And Body

Acids That Give You A Bright Glowing Skin

Mobile Apps To Detect The Skin Cancers – Research proven

Is Tattooing Your Skin Safe ?

Self life hacks

Doctor by profession and blogger by passion

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