10 Foods for Healthy And Glowing Skin

Posted On Dec 26, 2019

Department of

Manipal Hospitals

Is it true that eating a balanced diet can beat chronic conditions such as diabetes, hypertension, and other heart diseases? Also, can eating healthy food improve the glow of your skin?

Yes it is true that diet can affect the hormonal levels in your body and can create or lessen acne, inflammation and delays your skin from aging. In fact, your diet is as important as the creams and lotions you apply to makeover your skin.

Here are the 10 foods rounded up for a healthy and glowing skin:

  •  Tomatoes

Tomatoes are rich in the antioxidant known as lycopene which improves the sun protection factor of your skin and act as a sunscreen. It reduces the wrinkles and fine lines on the skin, slows down the aging process giving you a flawless skin. Do not peel them to get the maximum benefit because the anti-oxidants are present in high concentration in the skin of tomatoes.

  • Fish

Do not try to cut all the fat from your diet. In fact, your skin may suffer without the intake of fat. Fish is the best source of omega-3-fatty acid which is a healthy fat with good anti-inflammatory properties. Include salmon, sardines and mackerels in your weekly diet to prevent the formation of acne and to keep your skin clear.

  • Green tea

A cup of green tea constantly taken for 12 weeks can increase the elasticity of your skin and improve its smoothness. It also reduces your risk of sunburn by 25% when exposed to UV rays. It fights redness and inflammation. The antioxidants present in green tea increase the blood flow to deliver the important nutrients to the skin, to improve its complexion. Also, green tea is a good drink to stay hydrated and prevent your skin from drying.

  • Oranges

Oranges are an excellent source of vitamin C and can do wonders for your skin. Consumption of oranges can delay the aging process by fighting the free radical effect on skin and by making your skin firm.

  • Olive oil

The monounsaturated fatty acids in the olive oil neutralize the free radicals which are damaging the skin. It has antioxidant as well as anti-inflammatory properties which can boost your skin and give a natural radiance and smoothness to your skin. Consuming an average of 2 teaspoons of olive oil in the Mediterranean diet is found to reduce the signs of aging by nearly 31% as compared to those who include less than 1 teaspoon of olive oil in their diet. Olive oil is found to be more effective over sunflower oil and peanut oil in this regard.

  • Broccoli

Broccoli and other leafy veggies are very good for your skin. Richer the color of the fruits and vegetables more is their nutrient content. Broccoli is rich in the vitamins A and C, both of which can effectively fight wrinkles and fine lines.

  • Avocados

Here’s another reason why you may include avocados in your diet. Avocados are rich sources of vitamins A and C which can fight aging and improve your complexion.

  • Blue berries

If you are looking for further sources of foods rich in anti-oxidants, blue berries can be one in the list. They also taste great as cereal toppings and can be tossed into salads.

  • Oat meal

A sudden spike in the blood sugar levels can stimulate the production of androgens, i.e. hormones that can lead to wrinkles on the skin. Elevated levels of androgens can also increase the secretion of sebum which in turn increases your risk for the formation of acne by clogging the pores of the skin. Oatmeal takes longer time to break down in the body and maintains the sugar levels stable in the blood. Therefore, the release of the androgens reduces delaying the wrinkle formation. Whole grain oatmeal can be considered as the best pick for breakfast.

  • Pomegranates

Pomegranate is one fruit in the top list of fruits rich in antioxidants which can fight dead skin. It also has moisturizing properties and smoothens the lines on your skin. One glass of pomegranate juice a day can do the trick.

More and more studies are revealing a strong link between certain nutrients and a reduction in the wrinkles, acne, and improved radiance, etc. Cure your skin complexions with these natural quarters of food and you won’t need the beauty products available in the market any longer. Substitute a bad choice with a good one at every meal if possible and you will start to looking more beautiful and healthy.


  1. U Heinrich et al. Green tea polyphenols provide photoprotection, increase microcirculation, and modulate skin properties of women. The Journal of Nutrition. June 2011; 141(6): 1202-8.
  2. Julie Latreille et al. Dietary Monounsaturated Fatty Acids Intake and Risk of Skin Photoaging. PLoS One. 7(9); 2012.
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