Best food for healthy and glowing skin

What is the best food for healthy and glowing skin?

In spite of today's busy and fast lifestyle, everyone desires healthy and glowing skin of face and body irrespective of gender. But the glowing skin is probably the dream of every woman. 

Your food and drink have a direct effect on how you look. Unhealthy working hours, erratic eating, poor sleep, and pollution are the result that it is difficult or impossible to get glowing skin today in our fast life.

Glowing skin cannot be achieved overnight, but it is necessary to try it every day. Clinical nutritionists are telling you about foods that can do wonders for your skin.

For healthy skin, you need lean protein, fiber, healthy oils, raw fruits and vegetables, and some spices. Apart from this, the use of anti-inflammatory and antioxidant-rich substances also increases the metabolism required for the skin and removes the stress-causing effects of pollutants. 

 Researchers have discovered that incorporating certain healthy foods into your daily life can help you remove facial lightness and complexion. By doing this, you give your body the necessary means to produce healthy tissues (tissues) in the skin.

 Let us know 15 foods that provide the necessary nutrients for your skin.

 1. Tomatoes:- 

Tomatoes

The phytochemical present in it, lycopene, strengthens the collagen in the skin. Collagen is, in fact, a type of protein that tightens the skin and keeps it young.  At the same time, it reduces their oxidizing effect by fighting UV rays. These UV rays produce free radicals that age the skin.

A study published in the British Journal of Dermatology found that compared to the control group, participants who consumed five teaspoons of tomato paste every day had better protection from sunburn.

 2. Citrus fruits:-

Oranges and grapes are not only tasty, but they are also good sources of vitamin C. Studies have shown that a diet rich in vitamin C refreshes your skin.

Vitamin C is important for the production of collagen in the skin and is found abundantly in a variety of peppers, kiwis, and strawberries.

Also, include dark green leaves in your diet as they provide antioxidants, which prevent collagen from getting damaged.

 3. Drink water:-

If you exercise regularly then it is important to replenish the fluid released from the body in the form of sweat. Drinking about 8 glasses or 2 liters of water every day keeps your skin hydrated and does not dry out. The dry skin loses its natural glow.

Drinking a sufficient amount of water is very important. 

 4. Proteins:-

Include fish, lean meats, and eggs in your diet. Protein-rich foods provide you with the necessary amino acids, which strengthen the skin by producing collagen.

 5. Fat from Fishes:-

Oily fishes such as salmon, mackerel, sardines, and trout contain beneficial fats like omega - 3 fatty acids for the skin of the body, which provide hydration to the skin and tickle it. Healthy oils provide moisture to your skin from within, which keeps cells healthy. Eat 1 to 2 porridge oily fish every week.

 6. Nuts (dry fruits):-

Dry fruits have healthy fat. In addition to walnut, hazelnuts, and almonds for skin health, consume chia and flaxseed, which are rich in useful oil. They are good sources of vitamin E, protecting them from the effects of ultraviolet rays (UV rays).

Use a mix of dry fruits, it will give you health as well as taste

Nuts and seeds contain zinc-like minerals that reduce skin puffiness and keep them from inflammation and redness - especially useful for those who suffer from problems such as rosacea or acne.

 7. Low glycemic index food (GI):-

By eating foods with a low glycemic index, we can avoid the overproduction of hormones in the body that damage the skin and cause wrinkles. 

Instead of bread, rice and pasta, give whole grains, oats, and millet more space in your diet and consume more oatcakes, nuts, and seeds.

8. Carrots:-

Carotenoids - antioxidants in brightly colored fruits and vegetables - can reduce some of the sun's side effects on the skin. Lycopene present in red-colored fruits and vegetables acts as an inner SPF in the skin.

Whereas saffron-colored foods such as sweet potatoes and carrots provide beta carotene which is helpful in producing vitamin A needed for the skin.

 9. Chocolate:-

You can include dark chocolate in your diet and occasionally enjoy a glass of red wine. Of course, you should avoid sugar-rich chocolates and candies, but dark chocolate, which contains 70% or more cocoa, is good for your skin. It protects your skin from aging and prevents wrinkles.

10. Turmeric:-

One of the best and cheapest antibiotics and anti-inflammatory spices found in every kitchen used for eating and applied locally in the face.

11. Avocado:-

Well-known green fruit for healthy and glowing skin. 

12. Papaya:-

Papaya is used for healthy skin and is also used in face packs.

13. Green leafy vegetables:-

Green and leafy vegetables are always beneficial for skin and general health/

14. Salads:- 

Salad is also an important part of the diet. It must be included in the diet. The quantity of salad is about 250 - 350 grams for dinner and lunch. It helps to maintain the need for every raw nutritional element for the body. Beetroot, carrot, radish, onion, mint leaves, coriander leaves, cucumber, etc should be the main ingredients for the salad.

15. Blueberries:-

Foods to avoid for healthy and glowing skin

Junk food

1. Street foods: Oily and fried foods.
2. Packaged and bakery food: chips
3. Canned juice
4. Canned soup
5. Excessive Coffee
6. Meat
7. Cold drinks or soda
8. Alcohol
9. Sweets/sugar:
10. Saturated fats:

Also Read: Beetroot: Health Benefits and nutritional value

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