Beauty begins on the inside. If you're not eating right, your skin will be a testament to that. If you want a clear, glowing complexion, shiny hair, and strong nails, you have to start right -- by being mindful of what you're putting into your body. As we age our skin tends to get thinner, meaning there’s less elasticity and an increased probability of fine lines and wrinkles, but by including the right foods in your diet you really can nourish it from within.
A diet focused on high-quality lean proteins, fiber, healthy oils, raw fruits and vegetables, and spices is best for supporting healthy skin. These foods tend to contain high-quality amino acids—the building blocks for firm skin—plus anti-inflammatory and antioxidant-rich ingredients that promote optimal skin metabolism and defense against environmental stressors.
Below are our recommendations of top five glow-getter foods the festive season:
Loaded with antioxidants, vitamins and nutrients, research proves that berries are packed with a real punch [of every nutrient that’s required to] protect your skin from damage and improve healing and circulation. Blueberries are especially rich in powerful antioxidants such as vitamin C and anthocyanin, which help reduce collagen breakdown and increase overall collagen production. Strawberries, raspberries, etc. are all excellent sources of antioxidant fuels for the skin.
Tomatoes boast lycopene, a pigment that's naturally found in the skin and can help prevent photodamage. No, it can’t and won't replace sunscreen, but can offer long-term protection against UV radiation and neutralize harmful free radicals.
Speaking of omega-3 fatty acids, walnuts are an excellent source of them and have higher omega-3 levels than practically any other nut. They have polyphenols, which help combat inflammation and free radicals. Walnuts also contain prebiotics, which is a type of indigestible fiber that feeds probiotics and can positively impact gut bacteria which we know is connected to skin health. Lastly, walnuts contain melatonin which is crucial for supporting a good night's sleep. Research suggests that sleep also plays an important role in skin barrier function, and food and lifestyle choices that support good sleep can help maintain healthy glowing skin.
Eating your greens is good for a plethora of reasons. Leafy greens such as coriander, mint, spinach, and broccoli are packed with vitamins and minerals, as well as high-powered antioxidants like lutein, improving skin hydration and elasticity. You may prepare soups, salads, or sandwiches, and if you like traditional Indian food, ‘Sarson ka Saag’ or ‘Palak Paneer’ is just as excellent for your skin, if not more so.
You can use this antibacterial, antifungal, anti-inflammatory, and ‘anti-all evil things’ superhero ingredient in anything from soups to smoothies. Whether turmeric is consumed or applied physically, the curcumin included in it aids in the battle against bacterial infections both within and outside the body. The spice is known for its blood purifying, anti-bacterial and anti-ageing properties. Turmeric also helps in reducing acne, blemishes, pigmentation and inflammation.