Foods you should include in your diet plan for healthy and glowing skin

Skincare is not only about applying good products and having a full-fledged skin care regime, it is about what you EAT. Your skin is 10% of what you apply on it and 90% of what you feed your stomach. Omega-3 fatty acids, Iron, Magnesium, Vitamins, proteins, etc play a very essential role when it comes to taking care of your skin and obtaining healthy skin. Eating healthy cleanses your whole body internally. They act as antioxidants for your skin. It is necessary that you plan a diet that includes enough consumption of the above mentioned nutrients.

The first step is to make a diet chart. Note down the nutrients you want to intake and include them in your diet plan. It should have enough consumption of minerals and nutrients, fats, etc. but do not OVEREAT. Overeating can lead to eating disorders, indigestion, instant weight gain and it will stress you out. Eat according to your stomach demands but eat healthy, the stuff that benefits you. Minimize the sugar content, make fresh juices at home. The results will take time but it will be worth it.

10 Foods to include in your diet plan

Nuts

Nuts contain enormous amounts of Vitamin C, E, B6, Magnesium, Omega-3s, etc. You don’t have to eat them like a meal, just a handful of them (overnight soaked) will do the work for you. About 5-6 Almonds (rich in magnesium, Vitamin E, copper, potassium), 2 Walnuts (rich in Vitamin B6, Omega-3s, antioxidants, magnesium, manganese), 2-3 Pistachios (very good source of fibre and proteins, rich in Vitamins C and A), about 4 Cashews (rich in antioxidants, magnesium, Vitamins K and B6).

You can also add Raisins and Peanuts to the list. Nuts are considered Superfoods because they contain a whole package of nutrients in them, very beneficial for skin, hair, and body.
* we should eat our nuts overnight soaked is because there is a brown peel/layer present in them called Tannin, which obstructs the digestion of nutrients.*

Fruits and vegetables

Reserve a meal for a loaded bowl of Salad that contains green leafy vegetables, tomatoes, onions, peas, corns, cucumbers, etc with an adequate amount of Lemon in it. It contains lots of Vitamins and Minerals, helps in weight loss, contains about 89% water, excellent for digestion. It also increases the level of antioxidants in your blood, which results in glowing, refreshed, young skin.

You should have at least two to five servings of fruit every day, in which one serving refers to one cup. Fruits are rich in nutrients and water, they are high in fibre which helps in lowering cholesterol. Exceptionally affluent in Vitamins, Minerals, and antioxidants. Enhance weight loss, extremely good in digestion, helps in controlling blood sugar levels as well. We’ve enlisted some of the veggies and fruits that you should eat every day.

Tomatoes

These are stuffed with Vitamins C, A, and K, which enhance good skin health and immunity. Tomatoes have an antioxidant called Lycopene which is red in colour, reduces risks of heart problems, improves vision, and hydrates the skin. Consuming one tomato a day can do wonders for your skin.

Green Leafy Vegetables

Commonly known as the powerhouse of Nutrients. Especially Spinach, Mint leaves, Fenugreeks, etc are an exceptionally great source of Vitamins A, C, and K, antioxidants, fibre, Magnesium, Calcium, Iron, and Potassium. You should ingest at least one serving of green leafys every day. They help maintain healthy skin, improves sleep quality, support weight loss, and exceptionally good in hampering Cancer.

Bananas

You should have a banana a day, it is excessively high in Vitamins B6 and C. It also contains Potassium, Magnesium, Manganese, Copper, Fibre, rich in Proteins and fats. It is loaded with antioxidants, which benefit the skin. Immensely helpful in aiding heart health and controlling blood sugar levels.

Citrus Fruits

Such as Oranges, Grapefruits, Lemons and Limes, which are rich in Vitamin B, Potassium, Phosphorus, Magnesium, and copper. It also contains Active antioxidants which boost skin health. You should ingest one citrus fruit a day, avoid having a juice though. (A glass of Lemon water is very beneficial for health as well!)

Cruciferous Veggies

Vegetables belonging to the cabbage family, such as broccoli, cauliflower, Kale, Rutabaga, Cabbage, Turnip greens etc are immensely rich in Folate, Vitamins C, E and K, Calcium, Potassium, and Fibre. The antioxidants present in them promotes skin health as well as bone health. Cruciferous vegetables help boost our immune system and lowers Cancer Risk. Consider intaking at least one serving of these vegetables a day.

Gingers

It has antioxidant and anti-inflammatory properties. It reduces the risk of heart failure, enhances the natural glow of the skin. Add it to your Tea, or make a juice including one lemon and one tbsp honey.

Berries

They’re loaded with antioxidants, extremely nutritious, and delicious. They’re rich in Fibre, Vitamin C and K1, copper, manganese, and Folate. You should eat around 10-20 berries a day. They fight inflammation, beneficial for the skin and improve blood sugar levels.

Seeds

Just like Nuts, they’re packed with minerals, nutrients and especially Omega-3 fatty acids which our body cannot produce on its own. You should include them in your daily diet plan because they are very healthy, a great source of antioxidants, help in weight loss and benefit the skin. Here we’ve enlisted some of the essential seeds you should ingest as a part of your daily diet routine.

Flax Seeds

Very rich in proteins, O3s, Vitamins B1 and B6, calcium, Iron, Potassium, Phosphorus, magnesium, folate, and fats. Consuming them with nuts will boost your nutrition intake, It contains an antioxidant called Lignans which reduces the risk of cancer, fights inflammation, and benefits the skin. It also helps controlling blood sugar levels and cholesterol levels. You should intake one or two tbsp of flax seeds a day. Consider having grounded flax seeds since they are easier to ingest.

Chia Seeds

Just like Flax seeds, these are also exceedingly rich in Fibre, Proteins, Magnesium, Calcium, Phosphorus, Manganese, and fats. They also contain Vitamins B1, B2, and B3, and some amount of zinc. They have a limited amount of calories as well. They also contain a lot of antioxidants, helps fight free radical damage, promote weight loss, reduces inflammation. It also benefits our bone health and controls blood sugar levels. You should have at least 1 tbsp and at most 2 tbsp, especially when you are not used to intaking a large amount of fibre. Keep them soaked overnight and drink them with water the next morning, sprinkle them on a salad or, mix them in yogurt.

Sesame Seeds

They are very Fibrous. They also contain Proteins, Calcium, Magnesium, zinc, manganese, and Vitamins B1, B3, and B6. Along with promoting skin health, it also reduces inflammation, enhances bone health, controls blood pressure and cholesterol, and boosts our immune system. They are a great source of antioxidants as well. However, they can upset our digestion, therefore, don’t ingest a large amount of them. Two to three tbsps a day is the appropriate amount.

Others like Pumpkin Seeds, Sunflower Seeds, etc are also very beneficial for our body. You can add them to your diet as per your requirement. It solely depends on the nutrients they contain. Acknowledge what your body needs the most and fix your diet according to that.

Other healthy foods.

EGGS are extremely nutritious. They are loaded with O3s, Selenium, Folate, Calcium, Zinc, Phosphorus, and Vitamins A, D, B5, B12, and B2. They also contain a modest amount of Vitamins E, K, and B6. You can have at least two boiled eggs a day, or a well cooked omelet will just do the work for you. They contain high quality protein (especially the yellow yolk) which helps in the recovery of muscles and tissue. It lowers cholesterol levels, improves eye health, and helps in weight loss.

Indian GOOSEBERRY is loaded with Vitamin C, calcium, and Iron. It gives you glowing skin, provides hydration and very beneficial for Hair. It also has anti-inflammatory properties, it purifies the blood, lowers the risk of heart diseases, and inhibits anti-aging. It is very rich in antioxidants which fight free radical damage. You should have one Amla or Indian Gooseberry a day. You can also have it in juice form.

YOGURT is a dairy product and it is made by curdling the milk. It is exceptionally affluent in proteins, calcium, Vitamins D, B12 and riboflavin, phosphorus, magnesium, and potassium. It strengthens your immune system, improves digestion, supports heart health and enhances weight loss. Despite the benefits it provides, it may not be healthy for everyone, since it contains added sugar but it’s mostly healthful and potent.

CHICKEN or ‘White meat’ is packed with healthy stuff. It contains Proteins, fats, O3 and O6 fatty acids, B Vitamins (B1, B2, B3, B5, B6, B12), folate, Vitamins E, K, and A, selenium, phosphorus, magnesium, zinc, potassium, iron, sodium, copper, and calcium. Since we all know that collagen promotes skin health. The skin of the chicken consists of glycine, which involves with the amino acids for the production of Collagen. Therefore, our skin benefits a lot from chicken.

Ultimately, what matters is what you feed your stomach because our skin health benefits from 90 percent of what we eat and 10 percent of what we apply on it. Focus on eating healthy and drinking more water. A human adult body is about 70 percent water and blood is about 90 percent water.

Also read: Self-care tips you should practice everyday

Water provides us the hydration our skin needs, works as an excellent antioxidant, and purifies the blood. Water enhances digestion, in fact, hydration boosts our performance when we work out or exercise. As we urinate, all the impurities are released along with it. Thereby cleansing our whole body. It also inhibits kidney damage and maintains our blood pressure.

You should drink at least 10-12 glasses of water a day. You’d realize that water alone can perform wonders on your skin. Follow it religiously. Create a diet chart that covers all the essential nutrients and minerals that your body demands. Sleep for at least 7-8 hours. Healthy naps are also beneficial, it keeps your mind and body active. Your skin would feel young and refreshed.

Also read: The right way to apply skincare products

Good Food is like a slow medicine, not only for your skin but for your whole body. It won’t give you an instant result, but with time and consistency, you’ll notice astonishing effects. Also, apply natural, gentle products to your skin. Too many products can cause skin diseases so stick to the ones that are necessary according to your skin type.

References

1. Skincare Tips to follow according to your skin type - Meteorio
2. Self-care: Proven ways to take better care of yourself - Meteorio
3. The 11 Best Foods for Healthy Skin
4. Best Diet Plan and Foods For Naturally Glowing Skin