Home Skin Care 10 Essential Nutrition Tips for Glowing Skin

10 Essential Nutrition Tips for Glowing Skin


Little sleep, lots of stress, daily pollution, smoking, bad dietary habits, smartphones and so on – and we wonder why our skin bursts into zits, pimples, blemishes, wrinkles or spots while looking tarnished, tired, saggy and lusterless? A glowing face skin is a healthy skin, one that can endure all these damaging factors and then some – but is it absolutely necessary to invest in dozens of cosmetic products and subject ourselves to all sorts of procedures?

According to clinical nutritionists”Everything you eat becomes a part of not only your inner being, but the outer fabric of your body as well. The healthier the foods are that you consume, the better your skin will look.”The reverse is also completelytrue – our diets directly affect our skin health and beauty. A proper dietary plan is not only for weight loss or waist slimming – its effects impact our skin health and beauty, our hair health and our psychologicalstate, among others. Today we will take a look at ten nutrition tips for glowing skin and the foods we should focus on.

1. There’s something Fishy Going On

And something fishy should be going on in your kitchen at least once a week. Surely you have heard about omega-3 fatty acids. These elements are not naturally produced by our bodies; therefore, we have to take them from food. While there are many varieties of fatty acids found in several types of foods, when it comes to skin glow and skin health, we are talking about fatty, healthy, delicious fish.

Salmon is among the rockstars in this category, but don’t overlook mackerel, sardines, carp, herring or lake trout. Also, seafood like oysters and shrimps are excellent sources of healthy fatty acids, minerals, healthy protein and fibers. Cooking fish is not complicated, but specialists recommend grilling it, baking it in the oven, boiling it, steaming it or eating the smoked versions. As a general rule, don’t deep-fry fish, as you will add extra bad fats to your diet.

2. Avocado and Its Confusing Status

While avocado is a fruit, we all know it is used more as a vegetable in salads and dressings. But it doesn’t matter how you eat it as long as you have them regularly. Avocados contain two essential vitamins for skin health and glow: E and C. These, together with the healthy fats in avocado stimulate the formation of collagen, improving your skin’s texture. Avocado keeps your skin moisturized and hydrated – essential conditions to keep it clean, supple, firm and glowing. As a powerful source of biotin, avocado also improves the health of your hair and nails.

3. Crack Some Eggs but Skip the Bacon

The good old fashioned egg is a stellar source of healthy proteins. If you wonder what is the relationship between proteins and glowing skin, you should know that eggs’ proteins contain all the essential amino-acids that our bodies cannot produce on their own – and collagen is made of protein. Eggs also contain sulfur that helps with vitamin B absorption, liver function and the production of collagen and keratin, directly impacting the glow of your skin and the strength and shine of your hair and nails.

  • If you like eggs, you can have two a day, in the morning
  • Try to eat them boiled or poached – omelets and fried eggs come with extra bad fats
  • You can have an egg at lunch or dinner if you boil it and slice it over a delicious veggie salad.

Keep in mind that you can also have a raw egg once in a while (if you can handle it) and use eggs for homemade beauty and healthy masks. As a matter of fact, if you whisk an egg white to foam and use it as a face mask, the foamy white helps you to shrink your pores.

4. Add an Extra Tomato to Your Salad

Grated pecorino cheese on wooden cutting board with tomatoes, selective focus

Tomatoes are rich in lycopene and vitamin C and boostyour overall health. Vitamin C increases your collagen levels – alsobeneficial for your hair, nails, and connective tissue. Studies show that the regular consumption of tomatoes leads to lesser sunburns, pollution and smoke effects, fewer wrinkles and furrows or fine lines, blemishes and sagging skin.

Tomatoes are also rich in vitamin A, folic acid, choline, beta-carotene, and lutein, among others. This is what you should know before incorporating tomatoes into your diet:

  • Eat at least one tomato a day at room temperature
  • Don’t refrigerate them, as they lose their nutritive elements
  • Mix tomatoes with olive oil in salads, as their nutritive elements combined turn the salad into a superfood (that protects you from sunburn and strengthens your heart and circulatory system).
  • Cooked and stewed tomatoes are even healthier than fresh ones as heat encourages the release of all the vitamins, antioxidants, and fibers.

5. A Strawberry a Day Keeps the Dermatologist Away

A cup of strawberries a day, in fact, offers you 130% of the daily recommended dose of Vitamin C. Specialists can’t emphasize enough the importance of vitamin C for our skin health and strawberries are one powerful and delicious source. More strawberries mean fewer wrinkles, age spots, fine lines, and lusterless cheeks. Strawberries also contain ellagic acid – an incredible antioxidant that protects the skin’s elastic fibers – thus preventing the skin from sagging.

  • Eat fresh strawberries when theseason comes and frozen ones when season passes.
  • Mix them with low-fat yogurt for a sweet and healthy breakfast delight.
  • Refrain from adding sugar to your strawberries.

6. Garlic as Nature’s Best Medicine

Garlic’s health benefits are so many and so diverse they can easily make the subject of a lengthy research paper. When it comes to skin health and glow, things are pretty straightforward: garlic acts as a natural antibiotic, antiseptic, anti-inflammatory, anti-fungal and so on. Garlic also influences blood circulation and acts as a pores’ minimization agent, anti-aging remedy, and antioxidant.

  • Never run out of fresh garlic in your kitchen and add raw, chopped cloves to salads, foods, and dressings.
  • Boiled or baked garlic in cooked dishes is also beneficial for your overall health, skin, hair and nails.
  • Burnt or deep-fried garlic should be avoided,

7. Olive Oil and the Miracle of Life

One of the most essential ingredients in some of the healthiest diets (Mediterranean comes to mind), olive oil needs little to no presentation. Olive oil does not only contain some of the best fats for our health, but it is also a rich source of polyphenols–serious and appraised free radicals’ fighters. Olive oil’s antioxidant properties are legendary, and you should introduce it into your diet without having second thoughts. Dress all your salads with it and add it to whatever you cook – especially if the other ingredients are tomatoes, garlic, fish, scented herbs and spices, pasta or other vegetables.

8. Watercress or How to Deliciously Detox Your Body

This world is full of information on why detoxification is the key to maintaining our health and keeping our skin clean and spotless. But before investing in detox products, give watercress a try and use it instead of the all-times boring salad. Watercress has a fresh, vaguely peppery taste and a crisp texture that you will fall in love with. Should we mention that watercress is fully packed with antioxidants that flush out the toxins in your body like a charm? Its minerals also boost your overall health and the strength and shine of your hair and nails.

  • Eat at least two cups of fresh watercress daily and mix it with other healthy vegetables and oils (olive, avocado, sesame).
  • If you want to cook it, try steaming it instead of fully boiling it.

9. Pumpkins are Not Only for Halloween

Halloween scary pumpkin with a smile in autumn forest

Fall and early winter turn into a pumpkinfrenzy and for all the good reasons. We have pumpkin pie and pumpkin smoothies and spiced pumpkin recipes, and we should all embrace them. The bright orange color of pumpkins comes from beta-carotene – an antioxidant that converts into vitamin A-loving skin.

  • One cup of cooked pumpkin (baked) provides you with 763% of your vitamin A DV.
  • Pumpkin smoothies and pies should be made with as little sugar as possible to enjoy the full pumpkin benefits while avoiding all the refined sugar’s negative
  • Also eat pumpkin seeds – they regulate sebum and do wonders to those with oily skin.

There are dozens of pumpkin skin benefits, so embrace this fun vegetable and make sure you keep your plate full the entire autumn season.

10. Whole Grains are more than Just Food – TheyAre a Lifestyle

In comparison to processed and refined grains, whole grains make one of the most important pillars to build your health on. Rich in fibers and essential good carbohydrates, eating whole grains should become a daily habit. They are packed with antioxidants, anti-inflammatory nutrients, and B-vitamin biotin and so on. As long as you eat whole grains (sugar-free, of course), chances are your skin will turn firmer, more elastic and shinier – with the added benefit of not developing acne or age spots.

  • Whole grains mean: oats, barley, buckwheat, quinoa, farro, rye, millet and so on.

These are just ten of the most important foods that do miracles to your skin. One thing you should always remember is that you should drink plenty of water daily, exercise, give up smoking and junk food and get as much resting sleep at night as you can. Your skin will glow in no time!

Image sources: 1, 2, 3


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