What food should I eat for glowing skin?

We all turn to skincare products in the hopes that serums, creams and moisturisers would give us beautiful and glowing skin. But the truth is that getting that desired glow or radiance and beauty standard is primarily dependent on what we eat. Our skin is a ‘mirror’ of our general health. This article talks about lifestyle adjustments and how food plays a role in glowing skin.

How can food help to achieve glowing skin?

Food is more than just food; it gives our bodies the vital nutrients that are required, which also includes healthy skin. Vitamins, minerals, antioxidants, and healthy fats are among the nutrients that are essential for keeping skin healthy and radiant. Following are some of the nutrients found in food that support radiant skin:

1. Vitamins and Minerals: Vitamins A, C, E, and B vitamins are vital for skin health. Vitamin A supports skin cell production and repair, Vitamin C is essential for collagen synthesis and protecting skin cells from damage, Vitamin E acts as an antioxidant protecting skin from oxidative stress, and B vitamins help in maintaining skin hydration and barrier function.  (Sources: Low-fat dairy, dairy products, whole grains, bananas, whole eggs, spinach, cabbage, seafood, pulses, tofu, poultry.) 
2. Antioxidants: Vitamins contain compounds called antioxidants. They neutralise free radicals, unstable molecules that can damage skin cells and lead to premature ageing. (Sources: All kinds of fruits, vegetables, spices and herbs.) 
3. Healthy Fats: Omega-3 fatty acids and other healthy fats are important for maintaining the skin’s lipid barrier, which keeps the skin hydrated and prevents dryness. They also help in reducing inflammation, which can contribute to clearer skin. (Sources: Fish, nuts, cheese, paneer, and fish oil)
4. Hydration: Proper hydration is key to maintaining skin elasticity and softness. Majorly, fruits and veggies have a high water content that helps with hydration. (Sources: Water, unprocessed natural coconut water, juices.)
5. Fibre: It helps in digestion and detoxification, which can impact skin health. A healthy digestive system can help in the removal of toxins that might otherwise impact skin clarity.

What foods can improve and brighten up skin as per recent research?

To achieve glowing, healthy skin, a clean diet with physical activity can make a great difference. A 2022 research paper researched certain foods that can help improve the health of the skin making it beautiful and glowy:

Mangoes

Mangoes are rich in carotenoids, Vitamin C, and gallic acid. Ataulfo mangoes, mainly found in Mexico offer 143% of the RDA for Vitamin C and four times more beta-carotene than standard mango. A study found that consuming 85 grams of this particular Ataulfo mango significantly decreased facial wrinkles in women higher than that can increase your blood sugar level. Additionally, mangos are a major source of mangiferin, which has been shown to reduce wrinkle length and collagen damage in UV-irradiated subjects by decreasing inflammation and pro-inflammatory markers.

Melons

Melons, particularly kharbooja (musk melon), are high in Vitamin C and beta-carotene. In a study, consuming dried melon pulp juice concentrate daily for 30 days reduced UV damage. Another study found that taking MPJC with grape seed extract, Vitamin C, and zinc improved skin colour, and luminosity, and reduced dark circles in women aged 40 to 70. Studies suggested superoxide dismutase might be responsible for these effects, but this is unlikely since it’s broken down in digestion. One cup of cantaloupe provides about 58.7 mg of Vitamin C and 3,230 μg of beta-carotene.

Oranges

Tangy oranges are rich in Vitamin C and flavonoids such as quercetin, hesperidin, and narirutin. Blood oranges, which contain anthocyanins, help inhibit UV-induced skin damage. A study found that daily supplementation with 100 mg of a blood orange extract reduced UV-induced erythema and melanogenesis. Blood orange juice, which provides about 6.65 mg of anthocyanins per 100 ml, also reduces DNA damage and increases plasma levels of anthocyanins and Vitamin C in young adults. Additionally, citrus extracts rich in hesperidin improved skin hydration and reduced transepidermal water loss in mice. Consuming 300 ml (1.3 cups) of blood orange juice can provide 225 mg of Vitamin C and 10.5 mg of cyanidin-3-glucoside.

Tomatoes

Tomatoes are high in lycopene, a powerful antioxidant. Studies show that consuming 40 to 55 grams of tomato paste daily, providing about 16 mg of lycopene, reduces UV-induced skin damage and increases serum lycopene levels. In various age groups, tomato paste improved the erythemal threshold and reduced UV-induced collagen damage and mitochondrial DNA damage. Carotenoid-rich tomato supplements also decreased UV–induced skin problems compared to controls. To match the lycopene levels from these studies, about 2.5 cups of raw tomatoes would be needed, though processed tomato products offer a more concentrated and consistent source of bioavailable lycopene.

Green tea

They are rich in flavanols like epigallocatechin gallate (EGCG), and offer skin benefits such as protection against UV radiation and improved hydration. Studies show that daily consumption of green tea with high flavanol content can reduce UV-induced skin damage and increase hydration. One study noted significant skin improvements in women consuming 1 litre of green tea daily for 12 weeks, while another found that a green tea extract reduced skin problems in adults. However, the effectiveness varies with the tea’s quality and processing, and excessive intake of EGCG (over 800 mg/day) from supplements can pose liver risks.

The above clinical studies in nutrition and skin health provide valuable evidence to guide dietitians in making specific dietary recommendations. However, further research on whole foods, beverages, and those enhanced with plant-based extracts is necessary to build on these current findings.

What lifestyle changes are necessary to get glowing skin?

To get glowing skin is not easy. Genetics and the environment one is living in play a very important role. So if someone is trying to achieve glowing skin try incorporating certain lifestyle changes such as:

1. Stay Hydrated: Drinking plenty of water (non-processed coconut water, juices) throughout the day is a must for maintaining skin hydration and elasticity. Aim for at least 8 glasses of water daily, and increase your intake if you are physically active also make sure overdoing can be fatal too. 
2. Regular Exercise: Exercise boosts blood circulation, which helps deliver nutrients to the skin and promotes the removal of toxins from sweat and urine. It also supports overall skin health by reducing stress and improving sleep.
3. Adequate Sleep: Sleep hygiene is necessary for skin repair and regeneration. Aim for 7-9 hours of sleep each night to allow your skin to repair and rejuvenate.
4. Stress Management: Overthinking and stress can negatively impact skin health, leading to issues like wrinkles, acne and premature ageing. Add stress-reducing healthy habits i.e., meditation, yoga, or deep breathing exercises in your routine.
5. Sun Protection: Protect your skin from harmful UV rays by using sunscreen, wearing protective clothing, and avoiding excessive sun exposure. Always wear sunglasses to protect your eyes. Excessive sun exposure can lead to premature ageing and skin issues.
6. Avoid Smoking and Excessive Alcohol: Smoking and alcohol consumption can contribute to premature ageing and skin damage. Reducing or abandoning these habits altogether can significantly improve skin health.
7. Gentle Skincare Routine: Always use gentle, non-irritating skin care products that suit your skin type. Avoid harsh cleansers and exfoliants that can strip the skin of its natural oils and lead to dryness or irritation.

Conclusion

It takes a multipurpose approach to get glowy skin like incorporating a diet high in nutrients, good lifestyle choices, and good skincare routines. You can improve your skin by putting in more vitamins, minerals, antioxidants, and healthy fats. To increase the health and appearance of your skin, combine these dietary adjustments with proper hydration, consistent exercise, stress reduction, and proper sun protection. 

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