8 Best Foods And Diet Plan Tips For Healthy Skin
Have you tried various skincare routines using countless cosmetics to have flawless, radiant skin yet failed to have the desired effect on your complexion? Are you experiencing frequent skin breakouts and premature skin ageing? If yes, it’s time you need to make modifications to your diet. Your skin is the mirror of your internal health. If you suffer from any internal imbalances, such as unhealthy sugar levels, poor digestion, hormonal fluctuations, or a weakened immune system, it reflects on your skin. Following a nutritious, balanced diet can help you enjoy good internal health and have healthy, radiant skin. A diet plan for healthy skin ensures that your skin is not starved of certain essential nutrients.
Food is the fuel that nourishes our body with various essential nutrients and helps it to carry out all body functions smoothly. Thus, a nutritious diet is a bull’s eye in achieving improved digestive health, internal balances, good immunity, and healthy, radiant skin. While many of us are care for our diet when it comes to our weight loss goals and trimming undesirable waistlines, we often are either unaware of or neglect the significance of diet for glowing skin. Seeking the assistance of expert nutritionists can help you have a customised diet chart for glowing and fair skin tailored to your specific needs. Adding certain healthy foods, avoiding some unhealthy foods, and following appropriate dietary measures can help you have a radiant complexion beautifying your face. Learn about some of the best foods for healthy skin.
8 Best Foods for Healthy Skin:
Check out the list of some of the best foods for having radiant, healthy skin.
Being rich in healthy fats, avocados help maintain the elasticity and moisture of your skin. Regular intake of avocadoes ensures you have supple skin. The fruit comprises certain compounds that protect your skin from UV rays’ harmful effects when out in the sun. Avocados help prevent or delay ageing symptoms, such as wrinkles on the skin. Avocados are also a great source of vitamin E, which is a crucial antioxidant that helps safeguard your skin from potential oxidative damage. Vitamin E along with vitamin C offer more positive skin health outcomes. Fortunately, avocados also contain vitamin C, which your skin requires for the production of collagen to help you have healthy skin. Vitamin C content of the fruit also protects you from oxidative damage resulting due to exposure to the sun and environmental factors. So, avocados are a key ingredient in the diet plan for healthy skin.
- Sunflower Seeds
Sunflower seeds are packed with skin-boosting nutrients, such as vitamin E, selenium, protein, and zinc. Selenium and vitamin E help you safeguard your skin from UV damage. The zinc content of the seeds helps clear bacteria, which is responsible for the development of acne. So, make sure your diet chart for glowing and fair skin contains sunflower seeds.
Walnuts are known to have more omega-3 fatty acids than most other types of nuts. Omega-3 fatty acids are effective in minimizing the inflammation in your body, even in your skin. So, eating walnuts help you fight inflammation and have healthy skin. Walnuts are also packed with zinc, which helps in combating inflammation and bacteria and promotes wound healing. Small quantities of selenium and vitamin E in these nuts also prove beneficial for having radiant skin. So, snack on some walnuts daily.
- Fatty Fish
Packed with omega-3 fatty acids, fatty fish is an excellent food for healthy skin. Adding salmon, herring, and other fatty fish to your diet can help you have supple, moisturized, and thick skin that enhances your appearance. The intake of omega-3 fatty acids also helps prevent your skin from turning dry and red and protects you from acne outbreaks. It also helps make you less sensitive to the harmful UV rays of the sun. Omega-3 fatty acids also help you combat autoimmune inflammatory skin conditions, such as psoriasis and lupus, naturally.
Vitamin E content of fatty fish protects your skin from the damage resulting due to free radicals. The quality protein content in the fish help maintains the integrity and strength of your skin. Fatty fish also contain zinc which aids in the production of new skin cells and maintaining good skin health. So, include fatty fish in your diet for glowing skin.
Loaded with minerals and vitamins, broccoli is another must-have food in your diet chart for glowing and fair skin. Lutein content in broccoli safeguards your skin from oxidative damage and prevents it from turning wrinkled and dry. Broccoli also contains sulforaphane, a powerful compound that protects you against sun damage, neutralizes free radicals, turns on your body’s protective systems, and maintains collagen levels. So, include broccoli in your diet for glowing skin. You can add it to your diet for regular salad and flaunt healthy, clear skin.
Rich in all major carotenoids, such as lycopene, beta carotene, and lutein, tomatoes are one of the best foods for healthy skin. The carotenoid content in tomatoes safeguards your skin from sun damage and getting wrinkled. Tomatoes also contain vitamin C, which is another crucial nutrient in maintaining the good health of your skin. Pair tomatoes with foods rich in healthy fats, such as olive oil, as the fat happens to boost your carotenoids absorption capacity.
- Sweet Potatoes
Sweet potatoes are significant ingredients in the diet chart for glowing and fair skin. They contain beta carotene which acts as a natural sunblock and protects your skin from sunburn. Beta carotene also prevents your skin from turning dry and wrinkled. High levels of beta carotene in your body help you flaunt healthy, flawless skin.
- Green Tea
Green tea contains catechins, which are powerful compounds that help improve your skin health and safeguard your skin from aging and sun damage. Having green tea regularly helps improve the thickness, elasticity, and moisture of your skin. So, include a cup of green tea in your diet plan for healthy skin.
8 Diet Plan Tips to Follow for Healthy, Radiant Skin:
While you need to add all nutritious foods listed above to your diet plan for healthy skin, you also need to follow some dietary tips to have and maintain good skin health and texture. Here’s a quick rundown of it.
- Say No to Crash Diets:Crash diets take a toll on your health. And, you end up losing and regaining significant weight repeatedly. Such rapid weight loss and gain may lead to wrinkles, stretch marks, and sagging skin. Also, note that crash diets are deficient in essential minerals and vitamins and the deficiency of these crucial nutrients is bound to reflect on your skin over time. So, if you wish to achieve weight loss goals, consult expert dieticians for healthy and sustainable weight loss diet plans. Following a healthy diet for glowing skin and weight loss will nourish you with all necessary nutrients and also help you stay in shape.
- Opt for Low Glycaemic Index Foods:Glycaemic Index (GI) tells how quickly your carbohydrate abundant foods break down into glucose after ingesting in your body. Low GI foods cause the slow release of glucose and it helps maintain optimum blood glucose levels and healthy body weight. This is beneficial for your skin health. On the contrary, high GI foods, such as candies, chocolates, and sweets, speed up collagen damage and skin ageing. So, be sure you opt for low GI foods when following a diet plan for healthy skin.
- Avoid Processed, Packaged, and other Inflammatory Foods:Inflammatory foods often contain high quantities of hydrogenated and saturated fats, which are harmful to your skin health. These foods cause inflammation in your body that affects your skin. Acne develops when your skin’s sebaceous glands are inflamed. Also, packaged and processed foods are high in these harmful fats. So, say no to all these inflammatory foods.
- Stay Hydrated:Drinking ample water daily is the key to maintaining your skin moisturized and supple naturally. So, be sure you have a minimum of eight to ten glasses of water daily.
- Maintain Good Gut Health:Your gut health reflects on your skin. Your digestive system metabolizes nutrients, and your gut gives inflammatory responses if your gut health suffers. Probiotics are beneficial for smooth digestion and healthy absorption of nutrients. Also, fresh vegetables, fruits, and legumes are good for your gut health. So, include these fresh foods and probiotics in your diet chart for glowing and fair skin. Limit the intake of fast foods and processed foods and be mindful while having over-the-counter pills to manage your gut health, which reflects on your skin.
- Boost Your Intake of Foods Rich in Zinc:Zinc plays a pivotal role in the normal functioning of your skin’s sebaceous glands. The mineral also aids in repairing your damaged skin and helps you have supple, soft zinc. So, enrich your diet chart for glowing and fair skinwith nuts, seeds, fish, wholegrain, and other rich sources of zinc.
- Regular Exercise:While following the nutritious diet for glowing skin, regular exercise is the key to cleansing your skin, boosting blood circulation, reducing puffy skin, and having a natural glow on your face. Also, exercise helps keep your stress levels low.
- Have Continuous and Sound Sleep:Having seven to nine hours of continuous sleep at night helps maintain your skin’s health and moisture. Also, healthy sleeping habits safeguard and heal your skin naturally after a day-long exposure to UV rays and environmental factors.
If you have poor skin texture, acne, blemishes, or any skin complaints and looking for natural ways to improve your skin health and complexion, resort to a nutritious diet for glowing skin. Certified dieticians, such as health experts at Health Total, can help have a customised diet plan for healthy skin that will improve your skin glow, facial appearance, and quality of life. Health Total experts also specialize in helping you manage your weight and boost your immunity while improving your skin health. So, hurry up, reach out to us online or over a call on 1-800-843-0206 and have radiant, flawless skin with our personalized diet plan for healthy skin.