The simplest way to keep your skin fresh, healthy and glowing is not by any cream and lotion, but it depends mainly on what you eat. A balanced diet not only keeps your internal organs healthy but also reflects from and within your skin. It ensures that your skin is getting optimal nutrition from the foods you take daily. Every woman wants to have a natural-looking glowing skin. Here are some tips on adding healthy fruits and food in your diet plan for glowing skin.
Healthy Foods and Best Diet For Glowing Skin
A balanced diet is one which contains the following:
- Whole grains, bread, cereals, pasta
- Wide variety of fruits and green vegetables.
- Include Calcium-rich food like milk, and all other dairy products.
- Include a variety of low-fat diets like lean meats and fish.
There is no supplements and cream available in the market that can substitute a balanced diet. Moreover, now a day, many health experts recommend taking a balanced and healthy diet to overcome the problem like dry and scaly skin, acne and all other issues related to skin.
Every woman wants to have a natural-looking glowing skin. Here are some tips for your diet chart that will enhance your complexion and to have an incredible impact on the people with whom you interact.
How Protein Fuels your Glowing Skin
Protein is essential for glowing skin; it is one of the building blocks of skin tissue, it helps to repair cells, and it’s no surprise that an adequate intake of this macronutrient is vital for glowing, healthy skin. Protein also contains two amino acids: L-lysine and L-proline; they support the body’s production of collagen. Collagen makes up 75-80% of your skin. Collagen and elastin are responsible for fine lines and warding off wrinkles. By the time passes, the environment and ageing lessen your body’s ability to produce collagen.
Salmon is an excellent source of protein. It also contains a high amount of omega-3 fatty acids. Omega-3 fatty acids are natural anti-inflammatory which not only nourishes the brain, immune system and prevent many infections, but it also nourishes your skin, giving you a brilliant appearance.
Food Rich in Protein:
- Foods highly rich in protein are meat, poultry, fish, eggs, tofu.
- The foods which contain the right amount of protein and readily available are legumes, nuts, nut butter, seeds, seed butter, milk, cheese, cottage cheese, soy beverages, yoghurt.
- Some foods contain very little protein but are an important part of our daily diet chart are whole grain bread, rice, pasta, quinoa, barley.
Role of Vitamins in your Diet Plan and Healthy Skin
Almost all the vitamins are essential to have good looking skin and health care.
Vitamin C: Apart from its role to maintain the immune system and acting as a powerful antioxidants vitamin C helps to keep your skin glow. It should be taken daily. The rich sources of vitamin C are all green leafy vegetables, tomatoes and avocados.
Vitamin E: It is well known for its anti-ageing process. It helps in repairing the skin to promote growth and formation of new blood cells. Green leafy vegetables, asparagus, avocados are rich in vitamin E.
Vitamin A: An essential vitamin for your skin complexion, hair and body; promotes healthy skin cell production—retinal, retinol and retinoic acid are necessary to cell production and growth. It also stimulates fibroblasts—the cells responsible for building tissue that keeps skin firm and healthy—in the deep layers of your skin. Vegetables that contain vitamin A are spinach, broccoli, lettuce, tomatoes and carrots.
Get Glowing Skin with Healthy Fats
Healthy fats have their own significant role in getting glowing skin, so they must be in your diet chart. When you go on a low-calorie diet to lose weight, there are high chances your fat intake may reduce drastically—which can harm your skin and make it dry! So, you make sure that your diet always includes healthy fat diet options in your process of losing weight.
Healthy Fats are of two types, and they play a significant role to keep your skin healthy.
- Omega-6 Fatty Acids are building blocks of cell membranes; they help prevent skin dryness.
- Omega-3 Fatty Acids nourish your skin, are essential for radiance; add softness and flexibility to your skin tone.
Healthy fats are great for your skin. The primary sources of healthy fats are:
Omega-6 Fatty Acids
- Nuts: Almond, walnut, macadamia, etc.
- Seeds: Sunflower seed, cottonseeds, pumpkin seeds, hulled sesame seeds.
- Healthy oils: Olive oil, rice bran oil, soybean oil, etc.
- Green leafy vegetables, avocado, cereals, durum wheat, whole-grain bread are a good source of Omega-6 Fatty Acids.
Omega-3 Fatty Acids
- Fish and Fish Oils: Oily fish like salmon, mackerel and sardines, canola oil
- Nuts: Walnuts
- Seeds: Ground flaxseeds, chia seeds
- Fortified eggs, roasted soybeans, tofu are a good source of Omega-3 Fatty Acids.
Nuts, seeds, and oils are some of the best choices for vegetarians to nourish their skin, improve its structure, and heal wounds. Try to include them in your diet in adequate amounts to get flawless skin.
Role of Fruits for Skin Health
To include fruits in your diet is a must. Apples are very good for your skin health. Must include it in your diet regularly. It is rich in fiber contents and helps in getting rid of constipation. Apricots are a high source of minerals, fibres, and beta-carotene. It will help you to get clearer, brighter and acne-free skin. Bananas, blackberries, blueberries, cantaloupes, cherries all contain some or the other kind of mineral and vitamins, which is essential for your skin and should be included in your diet.
Water Hydrates your Skin, Hence is Must
Last but not the least water is the most important and the key ingredient which is required to maintain your skin complexion. Drink at least 8- ounce glasses of water every day. Water helps in flushing many harmful toxins from your body. It keeps you well hydrated and prevents your skin from dryness.
Try to get healthy and glowing skin by caring for your overall nutrition with antioxidant-rich fruits and vegetables and drinking plenty of water. Combine the above-mentioned diets for glowing skin with some simple exercise program and forget various facial and anti-ageing creams available in the market. I bet you will love the skin your end. When you go on a low-calorie diet to lose weight, there are high chances your fat intake may reduce drastically—which can harm your skin and make it dry! So, you make sure that your diet always includes healthy fat diet options in your process of losing weight.
Also Read: Nutritional requirement depends on age, sex, activity, and size. A healthy eating plan for women should consider all these factors. Here is must follow healthy eating plan for women.