11 food for glowing skin that you should try once

 food for glowing skin

Everyone wants glowing skin. But most of us waste our time on costly skin care products. We forget about the most natural way of getting glowing skin - food. In this blog, we cover 11 foods for glowing skin that you should try.

11 foods that are good for the skin

Walnuts

  • Walnut is rich in vitamin E, Vitamin B5, and omega - 3 acids.
  • Vitamin E helps in protecting the skin from damage that free radicals can cause. This protects your skin from wrinkles and aging.
  • Vitamin B5 reduces inflammation. It also improves skin texture.
  • Omega-3 fatty acids keep your skin hydrated. This brings plumpness and reduces fine lines.

See the table below to know the daily requirement of these nutrients in walnuts - 

Nutrient

Amount in a single walnut

Percentage of RDI

Vitamin E

2.5 mg

17% for women, 14% for men

Omega-3 fatty acids

2.5 grams

15% for women, 10% for men

Vitamin B5

1 mg

20% for women, 14% for men

Also read : Hair & Skin Care Guide: Scientifically Proven Benefits of Walnuts

Fish

  • Fish is a good source of omega - 3 fatty acids, selenium, and Vitamin E. This makes it one of the best food for the skin.
  • Omega 3 hydrates your skin. This reduces fine lines and wrinkles. Vitamin E is an antioxidant. It protects the cells from damage. This prevents aging and wrinkle.
  • Selenium protects the skin from damage that happens when you go out in the sun.

Check out the table below to see the nutrients and their daily requirement present in fish - 


Nutrient

Amount in a 3.5-ounce serving of salmon

Percentage of RDI

Omega-3 fatty acids

2.2 grams

110%

Vitamin E

1.1 mg

73%

Selenium

20 mcg

33%

All these nutrients make fish another good food for glowing skin.

Sunflower seeds

  • Sunflower seeds have omega-6 fatty acids, Lutein and zeaxanthin, vitamin E, and selenium.
  • Omega 6 fatty acids keep the skin hydrated. This reduces fine lines and wrinkles. 
  • Lutein and zeaxanthin are antioxidants. They protect the skin cells from damage from UV rays.
  • Selenium also has the same effect as Lutein and zeaxanthin.
  • Vitamin E is another antioxidant that helps in damage from free radicals.

Nutrient

Amount in a one-ounce (28-gram) serving

Percentage of RDI

Vitamin E

7.7 milligrams

51%

Omega-6 fatty acids

4.1 grams

21%

Selenium

10 micrograms

18%

Lutein and zeaxanthin

30 milligrams

150%

Also read: Sunflower Seeds: 8 Incredible Health Benefits and Recipes Online

Tomatoes

Tomatoes are another example of food for glowing skin. They are rich in Vitamin A, Lycopene, and Vitamin C.Lycopene is an antioxidant. It protects the skin from UV rays. It also reduces acne and other skin problems. Vitamin C is important for collagen production. Collagen gives strength and elasticity to free radicals. Vitamin A keeps the skin hydrated. It also promotes cell growth and repair. To know the daily requirements of each of these nutrients in tomatoes, check out the table below - 


Nutrient

Daily Recommended Intake

Amount in One Medium Tomato

Lycopene

16 mg

20 mg

Vitamin C

90 mg

30 mg

Beta-carotene

1.5 mg

2 mg

Vitamin K

120 mcg

10 mcg

Flaxseeds

  • Flaxseeds are rich in omega-3 fatty acids, lignans, fiber, and magnesium. These make it one of the best food for skin repair.
  • Lignans are antioxidants. They resist inflammation. This protects your cells from free radicals. It also slows down aging and removes wrinkles.
  • Fiber is important for digestion and digestion is important for overall health. 
  • Magnesium regulates sebum production. This doesn’t cause acne.
  • Omega-3 fatty acids keep your skin hydrated. 

Check out the table below to understand why flaxseeds are important food for glowing skin


Nutrient

Daily requirement

Amount in flaxseeds

Omega-3 fatty acids

1.1 grams

2.3 grams

Lignans

10-20 milligrams

75-150 milligrams

Fiber

25 grams

3.8 grams

Magnesium

350 milligrams

115 milligrams

Also read: Skin Care Guide: 5 Incredible Flaxseed Benefits for Skin


Eggs

Eggs have the following nutrients - 

  • Vitamin A - Helps in cell growth.
  • Vitamin E - Protects skin from damage due to free radicals.
  • Lutein and zeaxanthin - These antioxidants in the yolk of an egg protect the skin from UV rays.
  • Biotin - Keeps the skin healthy and glowing. 
  • Protein - It is essential for collagen production. It makes your skin elastic and gives strength.  

Check out the table below to know the daily requirement of these nutrients in Eggs - 


Nutrient

Amount in 1 Large Egg

Daily Recommended Intake

Protein

6 grams

56 grams

Lutein

25 micrograms

600 micrograms

Zeaxanthin

15 micrograms

300 micrograms

Vitamin A

60 micrograms

900 micrograms

Vitamin E

1.4 milligrams

15 milligrams

Biotin

60 micrograms

30 micrograms

Almonds

  • Almonds are another example of food for glowing skin. They are rich in vitamin E, magnesium, selenium, and zinc.
  • Vitamin E protects the skin from free radicals. It also prevents aging and wrinkles.
  • Magnesium hydrates the skin and keeps it plump. It is also helpful in the production of collagen.
  • Selenium protects the skin from free radicals. It also boosts the immune system.
  • Zinc protects the skin from sun and pollution.  

Check out the table below to know the daily requirements of these nutrients - 

Nutrient

Daily Recommended Value

Almonds (1 ounce)

Vitamin E

15 mg

7 mg

Magnesium

400 mg

80 mg

Zinc

11 mg

2 mg

Selenium

55 mcg

11 mcg

Also read: How almonds keep one’s body healthy and strong

Spinach

  • Spinach od also a good choice under food for glowing skin. It is rich in Vitamin C, Vitamin E, quercetin, and vitamin K.
  • Vitamin C helps in collagen production. It keeps skin elastic and provides strength.
  • Vitamin E protects from the sun.
  • Vitamin K lightens dark spots.
  • Quercetin is an antioxidant and helps with inflammation.
  • See the table below to know the daily requirement for Vitamins present in spinach -

Nutrient

Daily Recommended Intake

Amount in 1 cup of cooked spinach

Vitamin A

900 micrograms (mcg)

143 mcg

Vitamin C

90 milligrams (mg)

13 mg

Vitamin K

120 mcg

145 mcg

Yogurt

Yogurt has the following nutrients that make it a good food for glowing skin

  • Lactic acid - It exfoliates dead skin cells. It also makes the skin lighter.
  • Probiotics - Probiotics improve skin health by balancing the microbiome and reducing inflammation.
  • Vitamin B - It prevents acne and other skin problems.
  • Zinc - Zinc protects from damage and doesn’t let acne scars last long.

See the table below to understand the daily requirements of these nutrients.


Nutrient

Daily requirement

Amount in 100 grams of plain yogurt

Lactic acid

1-2 grams

1.5 grams

Probiotics

100 million CFU

100 million CFU

Protein

50 grams

5 grams

Vitamin B12

2.4 micrograms

0.1 micrograms

Zinc

11 milligrams

1.7 milligrams

Sweet potato

  • Sweet potatoes are a good source of beta-carotene, vitamin C, and vitamin E. 
  • Vitamin C is an antioxidant.  It protects the skin from free radicals.
  • Beta-carotene is a precursor for vitamin A. It repairs cell and promotes their growth.
  • Vitamin E is another antioxidant. It helps the skin from free radicals.

See the table below to get the daily requirements of these nutrients in Sweet Potato. This will help you to discover why they are a good choice in food for glowing skin


Nutrient

Daily requirement

Amount in a medium-sized sweet potato

Vitamin E

15 mg

2.5 mg

Vitamin C

90 mg

25 mg

Beta-carotene

1.5 mg

15 mg

Cinnamon

Cinnamon is rich in the following nutrients - 

Cinnamon is rich in zinc and iron. Zinc protects the skin from damage and removes acne scars. Iron helps in carrying oxygen from bogy to hair follicles.

Check out the table below to see the daily requirements of zinc and iron present in cinnamon - 


Nutrient

Daily requirement

Amount in a medium-sized sweet potato

Zinc

11 mg

0.6 mg (5.5%)

Iron

8 mg

0.6 mg (7%)

Conclusion

In conclusion, diet is the main thing to focus on if you want glowing skin. If you can create a balanced diet with food for glowing skin then you will definitely see the result. Almonds, walnuts, flaxseeds, and sunflower seeds are important skin-whitening foods.

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