Tuesday, February 18th, 2025

Applying different coatings on the face will not bring glow, dietitian Jhanvi told 5 super foods, will bring glow


Have you ever wondered why your skin reflects your health? A glowing complexion is not just a result of external skin care products but also of what you are feeding your body. Getting healthy, glowing skin starts from within and the food choices you make are the real secret to your beauty.

So today we are special for you Dietician Jhanvi Bhograj We have come up with a list of 6 foods which are very beneficial in brightening the face and cleansing the skin from within. So if you want to get a natural glow on your face, then dietitian Jhanvi Bhojraj should include these 6 foods in your diet.

Why is it necessary to keep the skin healthy?

Skin, our body’s largest organ, acts as a mirror reflecting our internal health, stress levels and digestion. Pollution, hormonal imbalance and seasonal changes often cause problems for us, but the right diet can remove dullness and give you a natural glow.

Including whole, nutrient-rich foods rich in vitamins, minerals and antioxidants can help combat skin problems and slow down aging. Now let us in 6 foods beneficial for skin Know about.

Vitamins to keep skin healthy

Vitamins to keep skin healthy
  1. Vitamin A- Also known as retinol, it is essential for soft and elastic skin, reducing wrinkles and dryness as well as increasing collagen production. Sources- Carrots, squash, broccoli, dark leafy green vegetables and spirulina.
  2. vitamin C- It is a powerful antioxidant which is beneficial in forming collagen and correcting wrinkles, sagging skin and pigmentation. Sources- Green leaves, citrus fruits, gooseberries, broccoli, melon and strawberries.
  3. Vitamin E- Vitamin E is beneficial in slowing down our aging and maintaining hydration. To fulfill this, include sunflower seeds, almonds, grains and fish like tuna in your diet.

These minerals are essential for youthful skin

These minerals are essential for youthful skin
  1. Zinc- Zinc boosts collagen production and prevents wrinkles on the face. You can supply zinc in your body by including pumpkin seeds, wheat, and spirulina in your diet.
  2. Iron- Works as oxygen transportation for energy and glowing skin. To fulfill this need in the skin, you can eat fish, chicken, green vegetables, dates and almonds.
  3. Magnesium- Helps in strengthening our bones and preventing inflammation on the skin. Found in abundance in green vegetables, almonds and cashews.​

Whole grains, nuts and seeds

Whole grains, nuts and seeds

Brown rice, millet, barley and wheat bran, also called bran, these whole grains also provide vitamins that improve skin health. Nuts like almonds and walnuts are rich in vitamin E, while seeds like flax, chia and sunflower seeds supply omega-3 fatty acids and zinc to fight inflammation and dryness.

Protein Rich Foods

Protein Rich Foods

Protein plays an important role in repairing our skin tissue and creating new cells. To increase the amount of amino acids in the body, you should include fish, eggs, legumes and low-fat meat. These will be beneficial in giving you healthy glowing skin.

Fermented Foods for Gut Health

Fermented Foods for Gut Health

The health of our skin starts from our gut. In such a situation, fermented foods like curd, pickles and probiotic juices work to boost digestion and improve nutrition absorption, which helps in getting clear glowing skin.

Balance your diet like this

Balance your diet like this

To get glowing skin, follow a balanced diet and follow these steps-

  • Include whole grains in every meal.
  • Also include proteins beneficial for tissue repair and cell growth.
  • Eat at least 5 servings of colorful fruits and vegetables every day.
  • Snack on nuts and seeds for healthy fats, vitamin E and antioxidants.
  • To improve gut health, include organic fermented foods in your diet which directly impact skin clarity.

Avoid these food items

Avoid these food items
  • Do not eat too much sugar or sugary foods, these can cause breakouts.
  • Do not eat packaged and processed foods as they increase inflammation.
  • Fried foods from outside can increase oiliness and lighten the complexion.
  • Read nutrition labels and avoid foods with trans fats, added sugars and artificial ingredients to choose options that are better for your skin and health.

Your skin tells you what you are feeding your body. A balanced diet based on vitamins, minerals, whole grains and gut is the only way to get glowing skin. Start making these small changes today and see how the glow on your face testifies to your healthy skin.

Share on:

Leave a Reply

Your email address will not be published. Required fields are marked *