Your skin is a mirror. Nutrition is important for health. An unhealthy diet can damage metabolism and bad metabolism leads to bad health as it reflects easily on the skin. As someone has said, “Your looks are a mirror of what you eat.” Getting glowing skin requires the inclusion of a healthy diet, healthy skincare habits, proper hygiene, proper nutrition, healthy lifestyle choices, etc.
One fine afternoon I was sitting in my cabin. One girl knocks on the door and sat on the chair. Even before I could ask her anything, she asked me, “Ma’am can you please give me some diet plan, which can make my skin glow like Alia Bhatt?”
She was all stressed out and it was clearly reflected on her skin. Everyone today invests a lot into their looks – to be acceptable in social media, to feel good, to match up to standards of beauty laid down by society, etc. We call this ‘social media soft skin effect’ and people start to see the actress as their role models.
Mantras To Good Health
So as a dietitian, my job is to tell the importance of internal health that can be achieved through lifestyle modification. It follows a few mantras –
- Eat the right food
- Set a regular time for the meals and do not skip them
- A good amount of sleep
- Structured physical exercise for at least 30 mins
- Live a stress-free life
In my 10 years of practice, I realize that people tend to forget the last point in the list. It is important for us to relax and aim for good health.
10 Food items to eat or Drink for A Glowing Skin
It is essential to keep hydrated to get a glowing skin. Dehydrated skin will always look dull. One should consume at least 2.5 – 3 liters of water daily; your dietician will be able to give you the exact amount of water to be consumed as per your weight. When you are hydrated, your metabolism functions at its best, keeping you toned and removing the toxins from your body. The more you hydrate your body, the better your skin will look.
2. Infused Water/Detox Drinks
Infused water can be a combination of any fruits, vegetables, and herbs immersed in cold water. This keeps your system cool and hydrated; it has a very enhancing and soothing effect on the skin; it helps the skin to look fresh. It also provides you with a good dose of nutrients, viable vitamins, etc. throughout the day. Including foods with the antioxidants will also help your skin.
- To enhance the palatability, you can add a lemon wedge in the water.
- You can also try various detox drinks.
- Fruit-flavored water or fruit infused water is also in Vogue that adds to the hydration levels in the body.
3. Fruits And Leafy Vegetables
Regular consumption of fruits and vegetables daily not only improves the quality of the skin but also beneficial for overall health. Try a few juices like ABC (Apple-Beetroot-Carrot), which are a good dose of beta-carotene, boron (mineral present in apple) promotes good bone health, and fructose, which is a great source of instant energy.
Juices consumed on an empty stomach absorb rapidly and you can see the results merely in weeks’ time. Regular consumption of citrus fruits detoxifies the body. Citrus fruits contain vitamin C, which is one of the best antioxidants, gives luster to the skin to make it flawless.
4. Kidney Beans
Kidney beans not only taste yummy as a side dish but are also packed with essential nutrients like proteins, iron, zinc, and biotin. It gives you longer and stronger hair. Having a biotin deficiency can leave you with dry, rash skin. Hence, it is important to stock up on beans for healthy and glowing skin. Mix some kidney beans into your salad or toss them with olive oil and salt.
5. Red Bell Peppers
These pretty red bell peppers are a superfood to get a glowing skin. They contain crazy levels of antioxidants. A recent study published in the American Journal Of Clinical Nutrition found that people who eat more of the antioxidant vitamin C have the best-looking skins.
Like sunscreens, carrots are a great way to protect your skin from the sun and to get a glowing skin. They contain carotenoids, which reduce your skin’s sensitivity to UV rays and also decrease redness. So you can get a gorgeous glow from the inside out.
Avocados are high in healthy fats. These fats benefit many functions in your body, including your skin health. Getting enough of these fats is essential to keep skin glowing and moisturized. One study found that over 700 women intake these types of healthy fats found in avocados get supple and springy skin. They also protect your skin from sun damage. UV damage to your skin causes skin wrinkles and other signs of aging.
Avocados are a good source of vitamin E, which is an important antioxidant that helps to protect your skin from oxidative stress damage. Vitamin E seems to be more effective when it is used with vitamin C.
Walnuts have many characteristics that make them an excellent food for healthy skin. They are a good source of fatty acids that your body cannot make itself. They are richer than most nuts in both omega 3 and omega 6 fatty acids. Omega 3 fats reduce inflammation in the body and also in the skin.
Walnuts also contain proteins, vitamin E, zinc, vitamin C, essential fats, selenium – the nutrients that help you to get a glowing skin.
9. Sunflower Seeds
Nuts and seeds are a good source of skin-boosting nutrients, including vitamin E, an important antioxidant for healthy skin. To get a glowing skin, consume sunflower seeds in your meals. You can have roasted seeds in the evening as snacks, keep it in your bag to munch on, or you can consume it in the breakfast.
10. Sweet Potatoes
Beta-carotene is a nutrient found in plants. It functions as provitamin A, i.e., it can be converted into vitamin A in your body. Beta-carotene is found in oranges and vegetables such as carrots, spinach, and sweet potatoes.
Including sweet potatoes in your diet helps to protect your skin from any damage, helping you to get glowing skin. It also has an anti-wrinkle effect. High amounts of beta-carotene may also add a warm, orange color to your skin, contributing to an overall healthier appearance.
Getting glowing skin is not an easy process; it requires proper care, routine and healthy eating, etc. Include these healthy foods in your diet and see the results for yourself. And plus, these foods also benefit your body to deal with other health problems.