Food for Glowing Skin That Must be a Part of Your Everyday Diet

HK Vitals

Your health and skin reflect what you eat and a nutritious diet that also comprises food for glowing skin goes a long way in keeping your skin supple and your body in top working condition! The skin is the largest organ of the human body and is basically the barrier between the external world and the inside of your body. Since it is constantly exposed to pollutants, chemicals, UV rays and also suffers the effects of stress and anxiety, it tends to show signs of wear and tear. 

Good skin requires a dedicated investment in love, care and patience. Skincare doesn’t need to be expensive, you just need to plan your lifestyle to include food for glowing skin in your diet and supplement that with exercise and sound sleep. There are a variety of food items that help provide the body with the necessary nutrients required to achieve glowing skin. Read on to find out more about foods good for skin. 

Foods for Glowing Skin

As one progresses in age, the body’s natural ability to maintain healthy skin diminishes. With the shift in hormone levels, decrease in collagen levels and the rate at which renewal of skin cells is required slowing down, and the steady rise of pollutants in the air and the water we drink, we need to ensure that we ply our body with proper nutrition to counter the challenges. Some foods good for the skin are:

  • Avocados

Lipids (fats) present in the body promote skin repair, prevent skin aging, and maintain the membrane structure of the skin. An excellent source of fat-containing food that benefits the skin is avocado. Avocados contain Vitamins A and C in abundance and are rich in monounsaturated fats that help prevent skin dryness and ensure healthy tissues. Some other food items providing similar benefits are fatty fish, olive oil, seeds, and nuts.

  • Cucumbers

The main factor that signifies healthy glowing skin is hydration. Dermatologists can’t seem to stress enough how important adequate water intake is for the skin. Fruits and vegetables with a high water content work wonders in providing hydration to the skin and cucumbers are one such food item. They contain 95% water and ensure hydrated, glowing skin. Some other water-rich options like cucumber are watermelon and lettuce. 

  • Fatty Fish

The benefits of fish for the skin are very well known. When one talks about best food for skin, fish is probably the first thing that comes to mind. Rich in omega-3 fatty acids and protein, consuming fish provides many anti-aging benefits. Fish also helps tackle inflammation and lends a shine to the skin. Some similar nutrient options are flaxseeds and chia seeds.

  • Walnuts

Containing Vitamin E, an ample amount of protein, and healthy fat, walnuts are a powerhouse of nutrients when it comes to benefitting the skin. Vitamin E in walnuts is of a very specific type known as gamma-tocopherol which is highly effective in preventing skin damage and promoting skin regeneration. Some similar food options are spinach, almonds, and sunflower seeds. 

  • Strawberries

We have all seen abundant skincare ads that promote strawberries as its main ingredient. This fruit is nothing short of miraculous when it comes to benefitting the skin. Besides being rich in antioxidants that fight aging skin, they contain a generous amount of Vitamin C and Vitamin E that promote collagen formation and limit the negative effects of free radicals. 

They also help tackle the damage caused by the sun’s harmful UV rays and fight inflammation. Strawberries give the skin a youthful glow and a healthy radiance. Some more food items with similar properties are blueberries, raspberries, tomatoes, and brussel sprouts. 

  • Oranges

It is not a secret that oranges work wonders for your skin. Vitamin C is an excellent food item that boosts collagen production, aids in wound healing, and enhances protein metabolism. Owing to their antioxidant-rich properties, oranges also help fight free radicals, tackle inflammation, and ensure radiant skin and a brighter complexion. Food items providing similar benefits are kiwi, broccoli, and red peppers. 

  • Dark Chocolate

One food item we will definitely add to our diets after learning of its benefits is dark chocolate. While chocolates are commonly known to be detrimental for health, dark chocolate proves this theory wrong. Cocoa shows some pretty phenomenal effects on the skin. Rich in antioxidants, dark chocolate is a great food for glowing skin as it makes the skin smoother, less prone to sunburn, and makes the skin thicker and more hydrated. 

It is important to choose one that is low in sugar content and contains a minimum of 70% cocoa content. Let’s not forget that sugar is bad for your skin.

How to Incorporate These Foods Good for Skin in the Diet?

Now that we know what are the best food for skin, we need to now figure out how best to incorporate these food items into our diet. The nutrients contained in each of these listed food items are found in a variety of other food items as well. It thus becomes easier to figure out what food items are preferable for you so that you enjoy including them in your everyday diet. Here are some ways you can consume these nutritional foods:

  • In the Form of Salads

Vegetable salads and fruit salads are the most common choice when it comes to adopting a healthy diet. Having nutritional fruits and vegetables as their composition, salads are an excellent way to mix things up and prepare a bowl full of ‘innumerable health benefits’. 

  • In the Form of Smoothies

Tossing all your favorite ingredients from across categories into a blender and making a smoothie is not only convenient but is also a healthily fashionable way to intake the necessary nutrients. Smoothies are no-fuss, take only a few minutes to prepare, and when you are in a rush, you can chug on it on the go.

  • As Snacks

Nuts, dried fruits, berries, and veggie strips are easy on-the-go snacking options already. Factor in the number of benefits such food items provide for the skin, and you will have the motivation to opt for these the next time you feel like snacking!


It is also important to keep in mind that in order to achieve healthy glowing skin, one needs to adopt a holistic approach that involves exercise, a healthy diet, and adequate sleep. A nutritious diet, however, is one sureshot way to achieve healthy skin. You are what you eat is proven true when you consider the effects of your diet on your skin. Incorporating food for glowing skin that is rich in Vitamins C and E, antioxidants, water content, and fatty acids is not just easy but also beneficial both in the short and long term. 


HK Vitals


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