We all know this fact - healthy and balanced diet is essential for our body. In order to get a clear glowing skin, first of all make your diet menu healthy by including healthy food choices and make it balanced by including right combination of fats, proteins, vitamins, minerals, fluids and carbohydrates.
Diet for glowing skin
Vitamins
Vitamins are required for almost all bodily functions including skin renewal, curing skin related problems, preventing premature aging etc. Here are some skin friendly vitamins for glowing skin and their popular sources
Vitamin A - Carrot, green vegetables, sweet potatoes, winter squash, fish, whole milk, eggs, and liver.
Vitamin B - Bananas, peanut butter, read meat, soy beans and whole grains.
Vitamin C - Citrus fruits like berries, lemon, strawberries, cherries etc., broccoli, Brussels sprouts, peas, cauliflower, etc
Vitamin E - Nuts, seeds, vegetable oils, whole grains and avocados.
Fluids
- Try to keep your skin hydrated by drinking plenty of fluid throughout the day. There are many benefits of water and other water containing fluids such as they are essential for body detoxification. Above all, hydrated skin = glowing skin.
- Stay away from unhealthy fluids like alcohol, coffee, sodas and tea.
Minerals
Minerals such as iron , selenium and zinc are also important for younger looking and glowing skin.
- Iron is essential for the formation of hemoglobin. Its deficiency can be seen in the form of pale skin, dark circles under eyes and anemia. Include some iron rich foods sources such as red meat, seafood, liver, eggs and spinach in to your glowing skin diet menu. The best sources of iron are
- Selenium helps protect our body from free radicals. Some good sources of selenium include cereals, sea food, eggs, cheese, brazil nuts, meat, offal, beans, mushroom and molasses.
- Zinc is important for collagen building. A deficiency produces stretch marks, a dull complexion, dandruff and stubborn blemishes. Good sources of zinc are eggs, offal, turkey, cheese, mushrooms, sea foods, red meat, brewer’s yeast and nuts.
Essential Fatty Acids
Essential fatty acids or EFAs are very essential for your skin’s health. Try to include Omega 3 fatty acid rich sources in to your diet menu, if you want to achieve a healthy glowing and youthful skin. Some good sources of Omega-3 fatty acids are , salmon, mackerel, albacore tuna, cereals, nuts, vegetable oils, soy bean, flaxseeds, walnuts and canola oil.
Protein
Try to go for right kind of protein. Protein is essential for cell repair and renewal. Some popular sources of protein are fish, egg white, skin less chicken and turkey breast. For vegetarians - soy products, meat alternatives, legumes, lentils, nuts, seeds and whole grains
Antioxidants
Antioxidants are very important for skin’s health. There are many benefits of anti oxidants such as they are helpful in removing toxins from the body, preventing skin cancer, preventing premature aging, protection from free radicals and also helps retain the elasticity of skin, making it look younger. Some excellent sources of anti oxidants are berries, black grapes, broccoli, chestnuts, raisins, papaya, peas, tomatoes, cherries, hazelnuts, kale and raisins etc.
Things to Remember:-
- Stay away from unhealthy foods like fast foods, junk foods, sweetened drinks, alcohol, and coffee.
- Stay hydrated by drinking plenty of water throughout the day.
- Include lots of fresh fruits and vegetables in to your diet menu.
- Make a regular exercise plan.
- Take plenty of sleep.
- Stay away from stress.
