Superfoods for Glowing Skin

What’s the best get-flawless-skin regime? No, it’s not a spa therapy or anti-acne treatment. It’s what you eat that matters! Glowing skin is a result of healthy eating, so watch what you eat.
Putting your best face on may be as simple as choosing to include specific foods with powerful anti-aging, anti-inflammatory and healing properties in your diet. Whether you have dry or oily skin, wrinkles, rosacea, pigmentation or acne, there are some superfoods for glowing skin that really work!
A healthy you inside is a healthy you outside! At Health Total, we use ‘food as medicine’ as correct nutrition improves internal health and maintains your weight. Good nutrition helps improve the texture of your skin and makes it glow!
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Day-to-day ingredients from your kitchen can provide the perfect solutions to a healthy glowing skin.

Here’s what to eat for a glowing skin


Not only do they taste great, but they are also good for a healthy skin. Tomatoes have lycopene, an antioxidant that helps fight cellular damage. So, they reduce the number of free radicals in the body. This apart, the acidity in tomatoes helps in clearing up acne and pimples.

Green Tea

It is rich in antioxidants, so it is good for skin, hair and body as it fights inflammation and bacteria in the body. Green tea steam (vapours) detoxifies pores and keeps the skin hydrated. It delays aging, protects the skin from UV rays and improves skin tone.

Eating strawberries provides glowing skin Strawberries 

The Omega-3 fatty acids in strawberries brighten up the skin tone and cure acne marks effectively. The anti-inflammatory nutrients present in the fruit provide a youthful and glowing skin. Strawberries boost the collagen production and reduce expression lines, thanks to the presence of vitamin C. 


The Omega-3 fatty acids found in fish slows down premature aging and help with the stress component of having acne. So, including salmon, mackerel and tuna in one’s diet for glowing skin makes a lot of sense


Loaded with antioxidants like lutein and beta carotene, avocados not only soften the skin, but they also hydrate it. Vitamin A in avocados is vital for maintaining a healthy-looking skin. This fruit is cholesterol-free and contains good fats. One glass of avocado juice a day gets you glowing inside out.

Citrus fruits like orange and kiwi are good for skinCitrus fruits 

These are super-charged with antioxidant properties. Choose from oranges, lime, kiwi or lemons. They are all packed with folic acid, a type of vitamin B that aids in clear, glowing and blemish-free skin. Citrus fruits also help prevent skin inflammation and in turn give a radiant complexion.


These robust little vegetables are packed with antioxidants, vitamins A and C, and minerals that give you a healthy, beautiful, soft and glowing skin. They also have high amounts of zinc, which is crucial for skin cell regeneration, help regulate oil secretion, improve skin tone and reduce appearance of pores.

beetroots are good for skinBeetroot 

This purple coloured food contains vitamin B that prevents pigmentation and outburst of acne. In fact, drinking a glass of beetroot juice has more benefits as it works from within and on the surface too. It purifies the blood and removes toxins from the body. Applying the juice on your face regularly will remove dead skin cells making the skin soft and supple.

Brown rice 

Brown rice provides the body with the right amount of vitamin B, as opposed to white rice which is rich in carbohydrates. It also contains antioxidants and minerals, which keeps your skin soft and smooth.


Antioxidants like Vitamin C in potato can help clear acne scars and brighten the skin tone. Similar are the benefits of potato juice.

Kale juice is good for skinKale 

These super-greens have an abundance of vitamin A that promotes skin cell growth and helps to keep the skin fresh and alive. Also fights free radicals in the body. Kale contains vitamin C that prevents aging and skin diseases.


Their numerous benefits, including skin benefits, are well known. Almond face pack with yogurt, when applied on an oily skin, removes pimple and acne scars. Almond oil makes the skin smooth.


Who doesn’t love watermelon? Watermelons are rich in antioxidants. In fact, it also acts as a natural toner and is good for skin exfoliation. Also helps prevent sun damage to the skin.

Chia seedsChia seeds 

You must have read about benefits of flaxseeds, but did you know that chia seeds too give you a glowing skin? Chia seeds are rich in protein, Omega-3 fatty acids and powerful antioxidants. The protein in chia seeds helps maintain the collagen in the skin. Try a home-made facial mask by mixing up some ground chia seeds along with honey for an instant glow.

Olive, coconut and safflower oils 

Just as they are good for your health, these oils also benefit your ‘derma’ too! Coconut oil is good for sensitive skin, whereas olive oil works best on dry skin types or dehydrated skin. The antioxidant content in olive oil may help protect against skin cancer. For dry and irritated types, safflower oil is the best.

Black pepper 

Did you know the skin-friendly properties of black pepper? Well, it treats acne by increasing blood flow to the skin. Its anti-inflammatory and anti-bacterial properties help prevent acne. What’s more, it acts as a great exfoliating agent.

sweet potatoSweet potato

This also helps fight aging, as it is rich in antioxidants and beta-carotene.


Instead of trying different kinds of anti-acne creams, drink a glass of spinach juice every day. Green leafy vegetables are great for the skin and general health. Spinach is no different! The vitamin C in it repairs skin cells and gives it a glow.

Dark chocolate is a superfood for glowing skinDark chocolate 

Yep! Favourite of many for its inherent benefits. Helps keep the skin healthy, glowing and flawless due to the antioxidants in cocoa, called flavonols.

Whole grains 

Think barley, millet and wheat –all these not only help you lose weight, but they also help you get a glowing skin. The active components like rutin and vitamin B in these give you a clear and moisturised skin.


The high amount of beta-carotene in these that slows down the aging process makes them one of the healthiest foods for glowing skin. They are rich in vitamin C, which promotes collagen growth and reduces acne. They are also rich in vitamins C and K and dietary fibre.


Packed with proteins that repairs damaged tissues and tightens the skin—makes them an easy home remedy. They help diminish the appearance of wrinkles, scars, pores, acne and rashes. Use an egg, honey and olive oil pack to heal dry skin and get a soft and supple skin.

sesame seedsSesame seed 

It is one of the healthiest foods in the world, thanks to its antibacterial and antiviral properties. The oil extracted from sesame seeds is rich in Omega-6, calcium, magnesium and vitamins B and E, which are amply used in beauty products due to these beneficial properties.
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November 7, 2017

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