The Best Foods Diet And Meal Plan For Glowing Healthy Skin

We all long to have healthy, glowing clear skin. Many of us try skincare products, cosmetics, skin treatments, and a lot more external options to have flawless, radiant skin. However, we all forget to notice that healthy skin develops from within. Our skin is the direct reflection of our internal health. What occurs within our body reflects on our skin. So, when our hormonal balance, digestive system, blood glucose levels, or immune system suffers, it reflects on our skin health and appearance. Diet plays a vital role in improving and maintaining our internal health. Also, foods that you ingest impact your overall health, including your skin. Skin is the biggest organ of our body; so, caring for it is essential. Eating right and healthy foods paves your way to enjoying good health from within and gives a boost to your skin health. Consulting a certified dietician can help you have a customized diet for glowing skin. So, you might be wondering which foods to eat for flawless, radiant skin, aren’t you? Scroll down to find a list of easily available foods for healthy skin.

12 Best Foods for Healthy, Glowing Skin:

Here’s a list of nutritious foods that can gift you clear, radiant skin.

  1. Yoghurt:

An unhealthy gut or disturbed digestive system often reflects on your skin. Yoghurt is the best food to improve our gut health and digestion naturally. It comprises certain probiotics that help promote smooth digestion. When you enjoy good digestive and gut health, it helps avoid issues such as skin breakouts and dry skin. And, you enjoy radiant, healthy skin. So, add fresh yoghurt to your diet chart for glowing and fair skin. If you don’t wish to eat plain yoghurt, you may add it to your fruit salads and smoothies.

  1. Cucumber:

Packed with antioxidants, cucumber is another superfood for skin health. Adding fresh cucumbers to your diet plan for healthy skin not only improves your skin health and glow but also hydrates and soothes your skin. Cucumber also comprises vitamins K and C which also aid in enhancing your skin radiance and health. Besides adding to your diet, you can also use cucumber for external application to the skin. It provides you with anti-inflammatory benefits and aids in minimizing the puffiness of your skin. Regular consumption of these nutritious foods helps in minimizing the dark circles and fine lines on your face. So, make sure that you have slices of fresh raw cucumber in your salads and sandwiches.

  1. Citrus Fruits:

Most of us love eating citrus fruits, which are also nutritious foods for healthy skin. They contain vitamin C in abundance, which safeguards your skin from harmful skin damage resulting due to UV rays. Adding fresh citrus fruits to your healthy skin diet plan also helps you to keep your skin firm and hydrated. The deficiency of vitamin C can make one suffer from multiple skin ailments. So, having fresh citrus fruits in your diet helps eliminate the risk of skin diseases as you receive a healthy dose of vitamin C. Enrich your diet with fresh oranges, grapefruits, sweet lime, and lemons and enjoy flaunting healthy, radiant skin. Make sure that you have only freshly extracted citrus juices and not the packaged ones available in the market, as they may contain added preservatives and may not be as healthy as the natural, fresh ones.

  1. Almonds:

Almonds are our favourite nuts, and we prefer eating them to improve our memory. However, do you know that having almonds in our diet can do wonders for our skin health? Almonds are loaded with vitamin E, which is also a powerful antioxidant that safeguards our skin from potential damage due to harmful UV rays. Also, good levels of this vitamin in our body help in healing the scarred cells and protect us from cell damage due to free radicals. Almond milk is the best option for those who experience acne episodes after consuming dairy. You can soak almonds overnight, and eat them in the morning. Or else, you can eat these crunchy nuts as it is. Also, you can crush them and season your smoothies and other healthy culinary delights and have them in your diet plan for healthy skin.

  1. Green Tea:

We often prefer green tea for weight loss benefits or to manage our blood sugar levels. It is important to note that green tea is a great option for improving your skin texture and health. Green tea has natural antioxidants in abundance. Your skin receives protection from harmful free radicals by consuming green tea, as it supplies you with a healthy dose of a phytonutrient known as epigallocatechin gallate. It helps prevent premature ageing and the appearance of visible dark spots. Also, having green tea in your healthy skin diet plan aids in reducing the levels of dihydrotestosterone, which is a prominent cause of the development of hormonal acne. Thus, it prevents or treats hormonal acne naturally. You may consult a certified nutritionist and have green tea daily.

  1. Mangoes:

We relish mangoes in the summer. Besides being tasty and juicy, they are great for your skin health. Mangoes are a good source of vitamin A, C, and E. Also, they aid in promoting the healing of wounds. Adding mangoes to your diet chart for glowing and fair skin helps in minimizing your acne marks and fine lines. Vitamin C, vitamin A, and antioxidants in it protect your skin from sun damage and prevent premature ageing. Also, this nutritious summer fruit rejuvenates your skin and imparts a pleasant radiance.

  1. Carrots:

Rich in antioxidants known as beta-carotene, carrots are a nutritious food that promotes good eye and skin health. Beta-carotene also safeguards your skin from harmful sun rays. Moreover, it also helps prevent the undesirable overproduction of cells in your skin’s outer layer. So, you won’t experience clogging of pores due to flaky dead cells. Eating carrots supply your body with a healthy dose of vitamin A which promotes collagen accumulation. Collagen improves the elasticity and strength of the skin and maintains it hydrated. This vegetable is also effective in decreasing the generation of skin cancer cells. So, add fresh carrots to your diet plan for healthy skin. You may eat them raw or extract their juice and have them. Also, you can add them to your smoothie, curry, and other cooking preparations.

  1. Spinach:

Another nutritious food for healthy skin is spinach. Spinach is a rich source of zeaxanthin and lutein which improves the natural defence of your skin against harmful UV rays, pollution, and other environmental factors. Also, this green leafy vegetable is a good source of vitamins A, K, and C that works to impart you a clearer and radiant skin. The intake of spinach is effective in delaying the ageing process and imparting your skin a more youthful appearance. Prefer to eat cooked spinach. You can prepare various cuisines using spinach and, thus, easily add it to your healthy skin diet plan.

  1. Apples:

Apple is a great food for improving overall health. Being abundant in vitamin A and C, it also helps keep various skin issues at bay. These crucial vitamins safeguard your skin from damage and impart radiance. The antioxidant content in apples combats free radicals in your body and protects your tissues, organs, and skin. Moreover, apple is easily available. Add a few slices of fresh apple to your breakfast or smoothies. You can also munch on a fresh apple and enjoy good skin texture and health.

  1. Dark Chocolate:

While many of us may love eating dark chocolate, we often are not aware that it is also a great food to improve your skin health and texture. Cocoa beans play a vital role in safeguarding our skin from oxidative stress. Thus, they help prevent premature skin ageing. Also, dark chocolate comprises flavanol, which is an antioxidant which minimizes the roughness of the skin and protects your skin from damage due to UV rays. So, snack on dark chocolate by adding it to your diet for glowing skin by consulting a dietician. Also, prefer dark chocolate over milk chocolate, as more undiluted cocoa offers you greater skin health benefits.

  1. Sunflower Seeds:

Just like nuts, seeds are nutritious and give a boost to your skin health. Sunflower seeds are abundant in selenium, vitamin E, and zinc. Also, the oil of these seeds is rich in essential fatty acids and linoleic acid which your body needs to promote good skin health. So, include it in your diet chart for glowing and fair skin.

  1. Avocados:

Avocadoes are one of the best foods for healthy skin. Healthy fats content in them improves the firmness of your skin and keeps it moisturised. Avocadoes also contain vitamin C and E which combat free radicals in your body and improve your skin health. Being rich in biotin, eating this delicious fruit prevents the deficiency of this vitamin in your body and helps keep skin issues, such as dermatitis, rashes, skin itching, and acne at bay.

Sample Meal Plan for Healthy, Glowing Skin

While you include all these nutritious foods in your diet for glowing skin, a good meal plan can help you relish these foods at the right time, in the right quantities, and at the right interval. Here’s a sample meal plan to follow to enjoy good skin health and complexion.


Early Morning (at 7 am): 1 glass of lukewarm water mixed with freshly extracted lime juice + 4 almonds that are soaked overnight

Breakfast (at 8 am): 1 bowl of oatmeal with milk and fresh fruits + 1 cup of orange juice

Mid-Morning (at 11 am):  1 freshly sliced carrot with yoghurt

Lunch (at 1 pm): 1 medium-sized bowl of baked kale with tomato and mushroom + 1 medium-sized bowl of brown rice

Evening (at 5 pm): 1 avocado

Dinner (at 8 pm): 2 chapattis + 1 cup cabbage peas + carrot salad

Night (at 10 pm): 1 glass of warm milk along with a pinch of turmeric

If you are looking for natural ways to have healthy, radiant skin, a diet plan for healthy skin can help you largely. Diet improves your internal health, addresses and corrects the underlying cause of your skin issues, and enhances your skin health and texture. The precious guidance of certified nutritionists, such as health experts at Health Total, can help you have a customised healthy skin diet plan specific to your health needs and skin conditions. It enables you to receive all nutrients essential for your skin health and rejuvenation. Our individualized diet for glowing skin not just improves your skin but also nourishes you with all essential nutrients, manages your weight, and improves your immunity. So, waste no time, reach out to us at Health Total and put a step forward to flaunt flawless, radiant skin with our diet plan for healthy skin.

Sign up for a FREE consultation with Health Total experts to get more tips on diet for glowing skin or for managing any other health condition. Call toll-free at 1-800-843-0206 and book an appointment!

September 12, 2022

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