You Need to Keep Your Diet Healthy if You're on a Skincare Routine: 10 Foods for Clear Skin You Must Eat (2020)

Skin is the largest organ that serves as the primary defence against infection and other environmental effects. So, maintaining it healthy, strong, and moist is critical. Good skincare routine has following benefits –

The following must be included in your skincare regime:

Not maintaining a healthy diet will create an imbalance in the type of bacteria in the gut and causes slow digestion and inflammation in the skin. Probiotics contain ‘good bacteria’ that protects our skin against acne and improve digestion as well. They are made from fermented foods with yogurt and kimchi cultures and also beverages such as kefir and kombucha.

Taking probiotics ensures the regulation of bacteria in the gut. However, make sure to take prebiotics such as bananas and onions that fuels probiotics. This will pave the way towards attaining acne-free clear skin. It also keeps you energised throughout the day.

The Glycemic index is the scale used to measure the variation in blood sugar level that is triggered by food/drinks with carbohydrates in them. Foods with high carbohydrates like white rice, white bread, potatoes, French fries, cookies, and any processed food has a high glycemic index. These foods will increase the blood sugar level, which can lead to inflammation. It also elevates hormones that regulate oil glands in the skin, which in turn causes acne.

So always stick to the consumption of low glycemic foods such as beans, cereals, lentils, carrots, oatmeal, fruits, and vegetables and include them in your diet. This will help maintain blood sugar levels and prevent inflammation and hormonal imbalances, ultimately resulting in clear skin.

Dairy milk contains components such as casein, whey, progesterone that are known to increase the severity of acne. The hormones present in milk causes hormonal imbalance in the body by raising the insulin level, which results in acne. It might be challenging to switch to non-dairy milk if you are used to dairy for years, but this could be the best idea because of the benefits it offers. However, if you are already intolerant of dairy milk, then it shouldn’t be a difficult choice.

Coconut milk is the best non-dairy milk you can switch to. The fat present in coconut milk will lower inflammation, which is a great way to get rid of acne.

Almond milk and Cashew milk are also good options while switching to non-dairy milk; they are rich in nutrients and are anti-inflammatory, which keeps the gut in check. They prevent the growth of bad bacteria and protects the skin against acne.

Leafy greens are definitely the ones with no possible side effects and packed with goodness. Leafy greens like spinach, basil, broccoli, Brussels sprouts, and kale are rich in minerals, iron, omega-3 fatty acids, and vitamins A, B, and E, which improve blood circulation. They help to get clear skin by reducing inflammation in the gut.

Leafy greens also are loaded with phytochemicals and folates, which keep the skin hydrated throughout the day and maintain its health and glow. So be sure to include these in the diet every day to gain full advantages of it. The fibre in it aids digestion and also helps maintain the body weight. With so many benefits, there’s no denying that these the best foods for healthy skin.

Turmeric is a common remedy in households passed on by generations to get glowing skin. Turmeric contains curcumin, which is an antioxidant that gets rid of free radicals and makes the skin glow. Turmeric not only promotes glowing skin but also promotes collagen synthesis that helps in renewing the skin, promote elasticity and firmness. It also fights wrinkles and keeps fine lines in check.

Turmeric is anti-inflammatory in nature. It targets the pores and purifies the skin. It is also proved to be effective against scars. Turmeric, when combined with neem, helps to soothe rashes on the skin. It is proven to be effective against various skin conditions like eczema, etc.

Turmeric is also anti-microbial. Hence, it keeps pathogen infection in check and protects your skin against it. So be sure to include this in your diet or use it as a face mask every week to get all the benefits. However, some people are allergic to turmeric, so when you use it for the first time, check for any reaction. If there is an allergic reaction like redness, swelling, or itching, stop using it.

Citrus fruits are rich in vitamin C, which is very important for healthy skin. Vitamin C prevents skin ageing, repairs and rejuvenates the skin, and also has a role to play in healing and tissue building. According to researchers, it was observed that people who consume more citrus fruit as many wrinkles as compared to those who didn’t. It is also known to promote the formation of collagen, which is good to maintain skin structure. Using citrus fruit packs for skin will help you get rid of bacteria and pathogen under the skin giving it healthy glowing skin.

Orange, Lemon, Kinnow, and sweet lime are the best citrus fruits that are packed with Vitamin C and anti-bacterial properties. They also boost metabolism and blood circulation, which is good for both skin and the body. Make sure to include a bowl of these fruit diet to get all the benefits.

Fish, especially fatty fish, is great for healthy, radiant, and spot-free skin. Fish with high-fat content like mackerel contain EPA and DHA, which combat inflammation, and this helps get rid of acne. Fish are also high in protein, which speeds up the healing process.

Mackerel is high in fat content and essential oils. Be sure to add this is in your diet to get rid of acne as DHA present in it is known to reduce inflammation.

Salmon is the first of many when it comes to fish, and it has a lot of skin benefits too. They are rich in protein and promote tissue building, which helps to get clear scar-free skin.

Sardines are rich in Vitamin B12 and Selenium. Vitamin B12 helps to hydrate the skin by getting rid of dry, patchy skin. At the same time, selenium provides a protective layer around the skin. They are also rich in vitamin D and omega-3 fatty acids, which keeps the skin glowing.

Good oils like coconut oil, sunflower oil, and Walnut oil are great for skin as they contain good fat, which is essential to rejuvenate and keep the skin hydrated.

Coconut oil is great for skin and provides essential fat without the extra calories that result in fat gain. This can be used as a moisturizer every day as it helps in attaining smooth and clear skin. They also reduce stretch marks and firms up saggy skin.

Sunflower oil is rich in Linoleic Acid, which reduces inflammation and combats acne. They also contain anti-aging properties. They can be used as cooking oil.

Walnut oil contains Omega-3 fatty acids, which are known to keep the skin healthy and glowing by reducing inflammation. They can be used as a moisturizer and as sunscreen as they prevent sun damage.

Nuts and seeds are packed with vitamins A, B, and E, omega-3 fatty acids, minerals, and monounsaturated fats. They are nutritional and promote elasticity, regeneration of cells, and they also protect against the free radicals that could cause acne. They keep the skin healthy and hydrated. Keep them on your desk and munch on nuts, which will also curb hunger. It contains anti-oxidants that help reduce inflammation. Eat a spoon full of hulled seeds or munch on some walnuts and almonds on the go. They promote both weight loss and healthy skin.

Avocados are the yummy fruit filled with vitamins and proteins. Avocado is known to reduce inflammation and provides a smooth tone and texture to the skin. The fat keeps the skin hydrated, and protein gives elasticity to the skin.

When used as a mask, it helps moisturize the skin and keeps it hydrated. It also helps to prevent acne. Oatmeal combined with avocado will help get rid of dead skin cells, unclog pores and keep them hydrated with a good fat present in avocado.

Avocados are proven to be effective by penetrating deep into the skin and provides the base layer with essential vitamins like A, D and E, good fats, and phytonutrients. It also contains vitamin C, which is proven to reduce inflammation and prevent acne. It also helps the process of collagen production that improves tone and texture.

This refreshing and light smoothie is a great drink to replenish your weary skin. Cucumbers are anti-inflammatory, and helps in digestion and hydrating your skin while chia seeds are packed with protein and fiber. Pears add a dash of sweetness while fresh dill and lime will give a unique flavour to this green smoothie.

How to make – Blend together 1 chopped cucumber, 1 chopped pear, 11/2 oz spinach, 2 sprigs of dill, 1 tbsp of chia seeds, 1 lime juice, water 1 cup, and ice if required.

Avocado is loaded with nutrients that improve dull and dry skin by building the cell membranes. The vitamin K in spinach improves complexion while spirulina powder gives a youthful look.

How to Make – Blend all these power-packed ingredients – Avocado – 1/2, Blueberries – ½ cup. Spirulina Powder – ½ tsp. Hemp – 1 to 2 tbsp (pea-based protein), Unsweetened Coconut Water– 1 cup.

Berries are the best source of anti-oxidants, which protects your skin from harmful sun rays and also stimulates collagen production. Flax seeds are rich in Omega-3, which rehydrates your skin and reduces inflammation and redness. Pomegranate neutralize the effect of free radicals and the anti-aging compounds keep wrinkles at bay while mango hydrates and moisturizes your skin.

How to Make – Blend together Pomegranate seeds – ½, Raspberries – 1 cup, Mango – ½, Flax Seeds – 1 Tbsp, Water – 1 Cup.