How to Get Naturally Glowing Skin: Best Foods & Nutrients to Eat

Have you ever noticed someone who always looks fresh and not a hint of make-up? While it may be due to luck, it is most likely due to having a good sleep schedule, regular habits and eating the right foods.

To get naturally glowing skin, start from the inside! While using topical products will help, your skin is made up of the nutrients you are consuming, water and sleep. Small, regular choices have a great effect.

We’ll look at the best foods and nutrients to eat to give your skin a healthy glow, alongside a few drinks to include, some simple habits and gentle skincare to incorporate into your everyday routine.

What Naturally Glowing Skin Really Looks Like?

Before we begin, glowing skin does not mean perfect skin. No pores, spots or lines. It is unrealistic & unhealthy to aim for that.

• Overall, glowing skin will typically have:
• Even skin tone with minimal dullness,
• Soft & hydrated skin,
• Smooth skin texture,
• Fresh skin with a healthy bounce.
  

While genetics, age, hormone levels, weather & stress can impact your skin, eating the right foods and looking after your skin may help your skin to naturally glow.

Best Foods and Nutrients to Eat for Naturally Glowing Skin

Your skin cells are constantly regenerating. These are the main nutrients to include:

1. Vitamin C: The Collagen Helper

Vitamin C helps your body create collagen, a protein that will help keep your skin firm and aid healing. It also acts as an antioxidant. Vitamin C will help support your skin structure & protection (Pullar et al., 2017). This can be found in sea buckthorn, amla, oranges, guava, kiwi, lemon, papaya & bell peppers.

2. Vitamin E: The Skin Protector

This can be found in almonds, sunflower seeds & peanuts. This antioxidant works with vitamin C to protect your skin cells.

3. Beta-carotene & Vitamin A: The Skin Renewer

Carrots, pumpkin, sweet potato (shakarkandi), mango and spinach are all high in beta-carotene. This will be converted in your body to vitamin A to help keep your skin cells regenerating naturally.

4. Omega-3 Fatty Acids: The Softener

Walnuts, flax seeds, chia seeds and fatty fish will help provide healthy fats which can help keep your skin soft. It may also help your skin’s natural barrier.

5. Zinc: The Repair Mineral

Pumpkin seeds, chickpeas, lentils and wholegrains have zinc which helps with repairing your skin.

6. Protein: The Building Block

Dal, paneer, curd, eggs and sprouts will provide amino acids for your skin to create collagen and keratin. If you’re not eating much protein in your meals, you’ll often notice it in your skin & hair.

7. Water and Water Rich Foods: The Hydrator

Cucumber, watermelon, coconut water & tomatoes will help keep you hydrated. Skin that lacks moisture will often look dull.

Skin-Friendly Foods at a Glance

What to Sip for a Healthy Glow

While your diet is important, there are some easy drinks you can include:

• Plain water: boring but best. Sip throughout the day.
• Coconut water: Lightweight & hydrating.
• Fresh amla/orange/mosambi juice: These vitamin C rich juices are best made fresh at home. Avoid added sugar.
• Sea Buckthorn Juice: These berries grow in cold high altitude regions of the Himalayas. They are known for being high in Vitamin C and antioxidants. Add a small amount to your morning by mixing with water.
• Cucumber and Mint Water: Cool & easy.
• Green Tea/Tulsi Tea: Warm & gentle.
  

Note: Juices should never be a replacement for whole fruits. They lack fibre & can be high in natural sugars. Keep them to a minimum, especially if you’re concerned about your blood sugar.

A Closer Look at Sea Buckthorn

Sea buckthorn has long been used in traditional wellness. It has become popular for containing a variety of benefits for skin health including a combination of Vitamin C, Vitamin E, Carotenoids and Omega (including Omega 7) fatty acids.

Some people may choose to take sea buckthorn oil capsules everyday as part of their regime whilst others may take Sea Buckthorn supplements to support their diets. To get the most out of taking these you should always combine with a healthy diet. They should not replace food.

If you decide to take them here are a few tips to follow:

• Check the labels to see what the ingredients are and how much to take.
• Look for brands who are open about where they source their berries.
• If you are pregnant, breastfeeding or on any regular medication or have a medical issue speak to your doctor first.
• Be patient. Your skin will change gradually and there isn’t a supplement that will instantly help.
  

Everyday Habits Your Skin Will Love

Although your diet is important your everyday habits will do the majority of the work.

1. Use Sunscreen: The sun can cause your skin to look dull and uneven and can speed up ageing. Try using a broad spectrum whipped sunscreen every day (even on a cloudy day!) and reapply whilst outside.
2. Get a good nights sleep: Most adults need between 7-8 hours sleep. Whilst you sleep your skin will regenerate and if you don’t get enough sleep your skin will often show dark circles.
3. Try to manage stress: Stress can affect your skin long term. Try taking 5 minutes to take deep breaths, take a short walk or journal.
4. Exercise regularly: Take a brisk walk, do some yoga or dance around! Exercise will help improve your blood flow and give you a fresh looking complexion.
5. Don’t Smoke & Limit Alcohol: These are known to impact your skin health. They may cause premature visible ageing.
   

Gentle Skincare Basics

Whilst eating healthy foods will help from the inside, a simple skincare routine can help from the outside.

• Mild Cleanser: It’s important to use a mild cleanser twice a day. Using harsh scrubs and very hot water can cause your skin to lose it’s natural oils.
• Moisturiser: Even oily skins should use a moisturiser but look for one that’s not too heavy.
• Rice Water : Many people in India and Asia use rice water in their skincare routines at home. Rice water face wash has become a popular choice for a mild face cleanser.
• Natural Oils and Creams: Some people prefer to use Sea Buckthorn skin care products including oils and creams when doing their skin care during the evenings due to the properties they can offer to nourish your skin.
  

Before using any products always do a patch test. Apply a little to your inner arm or behind your ears. Wait for 24 hours and make sure there is no irritation or redness. If you have sensitive skin, a skin condition or acne speak to a dermatologist first.

A Day on Your Plate and in Your Skincare Routine

Here is a simple example:

• Morning: Have a glass of water, mild cleanser and sunscreen.
• Breakfast: Besan Chilla (with vegetables) or Oats with walnuts. Have a bowl of Papaya or Orange.
• Mid Morning: Have a small glass of diluted Sea Buckthorn or Amla juice.
• Lunch: Dal, Seasonal Sabzi, Roti & Curd. Have a Cucumber Salad
• Evening: Cleanse your face and moisturise. Go to bed on the same time daily.
  

You can tailor this to your tastes, budget & what your doctor recommends.

When It’s Time to Talk to a Professional

Whilst eating healthy foods and following a good routine can help your skin, if you have ongoing acne, sudden rashes, itchiness, unusual moles, very dry and patchy skin that isn’t improving or any changes to your skin that concern you; please see a doctor/dermatologist. If you’re pregnant, breastfeeding or on regular medication please consult before adding any herbal products or supplements.

The Takeaway

Naturally glowing skin doesn’t mean eating one superfood or using one product. Simply eat a variety of colourful seasonal foods, stay hydrated, protect your skin from the sun and get a good sleep. Try to make 2-3 changes this week and give your skin time to improve.

If you’d like some extra help, check out WellWith. We’re a modern health and wellness brand in India. We have sea buckthorn juice, oil capsules, skincare & other wellness products from the Himalayas to help you create a simple and consistent routine.

Disclaimer: This article is for general information only & should not be used as a substitute for professional medical advice. Always consult a qualified healthcare professional before making any dietary changes or taking any supplements.

Your Questions Answered

1. How can I get naturally glowing skin quickly?

There is no quick fix. Be consistent with eating a balanced diet, drinking plenty of water, applying sunscreen, getting a good sleep & following a simple skincare routine. Over a few weeks you’ll start to see improvement.

2. Which vitamin is best for skin?

There isn’t one best vitamin. Your skin needs a mix of nutrients, including vitamin C, vitamin E, vitamin A, zinc & protein. The easiest way to get them is by eating a variety of colourful foods.

3. Can I use natural oils and creams every day?

Most people can use these into their evening routine after doing a patch test. To begin with try using them every second night, and if you see any redness/irritation discontinue use. If you have sensitive skin or skin conditions talk to a dermatologist.

4. Do I need to take supplements to have healthy skin?

No. Try eating the right foods. If you do decide to take a supplement always read the labels carefully. Choose a brand which is open and honest. Talk to your doctor especially if you're on regular medication.

5. Is rice water good for your face?

Many people find rice water to be a gentle & refreshing choice. However, there isn’t much research to support this. Do a patch test and if your skin feels irritated stop using.