Rather than focusing on specific foods for healthy glowing skin, concentrate on a healthy diet plan in general. In this article, we provide you with the best diet plan for glowing healthy skin and a list of foods to eat for healthy skin.
Pollution, sunlight, stress, hormones and unhealthy food can make your skin dull and at risk of acne and pigmentation. And you spend a ton of money on skincare and makeup products without any permanent results. That’s why you need to stay on a skin-friendly diet and consume fruits, vegetables and healthy fats (*). So let us now know further about Healthy diet plan for skin and list of foods to eat and avoid.
What does healthy skin look like? Skin is a organ of the body that needs to be taken care of, and the best way to do so is a healthy, balanced and nutritious diet. It doesn’t matter whether you’re young or old; Your skin needs nourishment just like any other part of your body. So it is important that you educate yourself about what foods and beverages you should eat every day to keep the skin healthy and shiny. If you also want to get information about healthy diet plan for skin and hair, then read this post till the end.
Diet plan for healthy glowing skin
| DIET CHART | |
| Early morning (6 a.m.) 1 cup lukewarm water + half lemon juice + 4 overnight soaked almonds or 1 cup water + aloe vera juice + 4 overnight soaked almonds | |
| Breakfast (6.30~7 a.m.) 1 wheat bread + 1 cup ricotta cheese/boiled egg + 1 cup papaya/pomegranate/any seasonal fruit or 1 cup rolled oats with milk and fresh fruits + 1 cup green tea | |
| During the morning (9: 30-10:15 am) 1 cucumber/carrot, sliced with curd/hummus or 1 cup freshly pressed fruit/vegetable juice (untrimmed)/coconut water | |
| lunch (12:30 – 1:30 p.m.) Lettuce wraps with vegetables and chicken/mushrooms/tofu + 1 cup buttermilk or Boiled vegetables + grilled fish/chicken/lentil soup + 1 small cup brown rice/quinoa | |
| Snacks (3:30 – 4:00 p.m.) 1 cup green tea + 2-3 walnuts or 1 cup freshly pressed fruit/vegetable juice (untrimmed) | |
| Dinner(7:00-7:30 p.m.) Vegetable/Chicken Stew + 1 flat whole wheat bread + 1 cup raita or Mix vegetable curry + 2 flat whole wheat bread + 1 cup raita | |
| Bed Time(10:00 p.m.) 1 cup hot milk/water + a pinch of turmeric | |
Have a look at: good carb for weight loss
Highlights from this diet chart for healthy skin
You don’t have to stick to this diet chart. You can consume healthy good foods that will help repair and rejuvenate your beautiful skin. And for that you have to understand what to include in your diet and what to avoid. Below are some tips that will help you do this:
- It is important to drink water on an empty stomach. You can consume aloe vera juice, turmeric powder or lemon juice.
- Always have breakfast before you get out.
- Include good amounts of fruits, vegetables and protein in every meal.
- Stick to healthy snacking by consuming freshly pressed fruit juice, curd, buttermilk, or coconut water.
- Consume foods that are good for your stomach and liver.
- Avoid foods that can cause allergies, such as dairy, seafood, and gluten.
- Be creative by seasoning your food with spices and herbs.
- Hydrate yourself by including water, buttermilk, coconut water and fruit and vegetable juices in your daily diet. Water is a natural detoxifier, so try drinking at least 2.5 litres of water a day (the amount may vary depending on body weight).
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Healthy Food For Good Skin Complexion
You should not only eat a healthy skin diet plan to maintain a healthy complexion but also not to prevent the formation of any wrinkles. Wrinkles are fine lines or age spots that appear on the skin. They show the loss that Dermis has suffered. This damage is caused by poor consumption of foods and beverages, the formation of free particles within the body and the lack of antioxidants within the body. Any of these factors can cause the breakdown of collagen within the skin.
Producing More Collagen
For healthy skin, you currently need more antioxidants than daily consumption. Your body will react by producing more collagen. If you follow a good skincare diet, this process will increase due to the vitamins and nutrients provided by you through the minerals you consume. This will strengthen your skin cells. The increasing number of collagen cells means bright, healthy-looking skin.
Linoleic Acid
It is an essential fatty acid obtained from plants like linseed and linolenic acid and is highly beneficial for your skin. Linoleic acid is a good antioxidant that can help prevent wrinkles from developing, as it contains high anti-inflammatory activity. It can help protect against harmful UV-B rays, which are responsible for sun-related skin damage. It is similar in activity to vitamin E.
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What are the best foods for healthy skin?
Research on the best foods for healthy skin is limited. However, foods containing antioxidants have a protective effect on the skin.
Consider these skin-friendly foods:
- Carrots, apricots, and other yellow and orange fruits and vegetables
- Spinach and other green leafy vegetables
- Tomato, Nuts
- Berries, Beans, peas and lentils
- Salmon, mackerel and other fatty fish
On the other hand, some foods appear to be associated with skin damage. For example, some research suggests that a high diet in processed or refined sugars or other carbohydrates and unhealthy fats promotes skin ageing.
Remember, many of the best foods for healthy skin also promote good health as a whole. Instead of focusing on foods specific to healthy skin, focus on a healthy diet in general. Eat plenty of fruits and vegetables. Choose low fat or fatless dairy products. Include nuts, seeds and beans in your favourite food. Opt for whole-grain bread and pasta. Limit sweets. Try for variety because you are making healthy choices.
Also read;
ketogenic diet food list for weight loss
Conclusion
So friends, What you eat can significantly affect your skin health.
Make sure you are getting enough essential nutrients to protect your skin. Foods in this list are the best options to keep your skin healthy, strong and attractive. You must also share the information of a Healthy diet plan for skin with your friends so that they can also get information about it. If you have any questions about a healthy diet plan for good skin, then you can tell us by commenting, thank you!
