Are you looking for natural ways to restore your skin’s health and radiance? Have you ever considered including seasonal and fresh fruits and vegetables in your daily diet for attaining that natural glow in your skin? A healthy diet packed with leafy green vegetables and bright-colored, seasonal fruits can be a valuable aid.
To extract maximum benefits from the fruits and vegetables you eat, make sure they are in season and ripe. Meaning you should always try to buy and eat seasonal fresh stuff.
Nutrition is crucial for your health. An unhealthy diet can cause weight gain, damage your metabolism, and even damage organs, such as your liver and heart. But what you eat also affects another organ, especially your skin.
As scientists learn more about diet and the body, it’s increasingly clear that what you eat can significantly affect the health and aging of your skin.
Scroll down to know how eating fruits and vegetables can give you clear, healthy skin. Also, learn about the best fruits or vegetables to consider for your healthy, radiant, and glowing skin.
Does Eating Fruits and Vegetables Give You Clear Skin?
When you consume fruits and vegetables every day as a part of your diet, you automatically provide your body with a balanced diet. Meaning your body gets a wide range of nutrients, essential vitamins, and antioxidants from the fresh food you eat. Moreover, the fruits in your daily diet aids in minimizing inflammation and also avoiding different types of infections.
Additionally, the essential minerals and vitamins found in fruits help produce collagen. Increased collagen production makes your skin healthy, radiant, and firm. Due to health and skin-benefiting qualities, fruits and vegetables are an ideal choice to be considered in your diet regime. Moreover, try to eat the fresh stuff in salads to get the maximum benefit.
Several studies have confirmed that including specific healthy food items in your diet might help your body build and repair tissues.
Ayurveda recommends never to mix fruit with dairy products like milk and yogurt. When you mix them, they aggravate skin problems and precipitate vitiligo. So it means milkshakes and fruit smoothies are a big no-no. It is always best to have them alone or with non-dairy, nuts, or soy milk for best results.
What Will Happen If You Eat Fruits and Vegetables Every Day?
Immediate benefits:
As soon as you eat fresh fruit, you immediately consume phytochemicals, antioxidants, electrolytes, water, vitamins, minerals, and dietary fiber. This power-packed nutritional intake can make an immediate benefit to your skin.
Long-term benefits:
Daily consumption of fruits and vegetables in the long term is very healthy. It is associated with a minimized risk of chronic ailments such as high blood pressure, high cholesterol, and heart disease. The inclusion of fruits and vegetables in your diet also helps you with weight management, thus lowering your risk of obesity.
Varied nutrition:
Citrus fruits have a high content of Vitamin C. For example, mangoes are a powerhouse of beta carotene, and watermelon is enriched with lycopene. Berries and apples provide you with a wide range of important antioxidants. Broccoli can provide you with the much-needed vitamin K, which speeds up the healing of bruises and even helps improve dark undereye circles.
Youthful, healthy skin:
Do you know that antioxidants are similar to scavengers in your body? Probably because these help by clearing out free radicals. The free radicals might damage your system by causing various diseases and premature aging.
Hence, including a wide variety of colorful fruits and vegetables packed with antioxidants will help keep your skin glowing, youthful, and healthy.
Immunity booster:
Apart from being skin-friendly, antioxidants can drastically minimize inflammation, thus improving your immune response. Studies have proved that antioxidants aid your immune system as they remove free radicals. If your immune system by any chance fails to remove all free radicals and few of them start reacting with your cellular DNA, then you might have a higher risk of cancer development.
As you might know, each antioxidant offers a wide range of health benefits. Hence nutritionists and doctors recommend switching to different types of fruits and vegetables in your daily diet.
Best Fruits and Vegetables To Eat For Glowing Skin
If you have been facing skin issues like wrinkled, tired, lifeless, dry, or dull skin, then eating fruits and vegetables (even healthy snacks) can help. It is important to note that including wholesome and seasonal fruits in your regular diet is the best possible way to provide a natural shine and glow to your skin.
While a few people are naturally blessed with flawless and healthy skin, others might have to work hard to attain a radiant complexion. By eating some of the following nutritious vegetables and fruits, you can flaunt a glowing and healthy skin.
1 Broccoli
This veggie is full of many vitamins and minerals important for skin health, including vitamin A, vitamin C. and zinc.
It also contains lutein, a carotenoid that together with beta carotene helps protect your skin from oxidative damage. Which in the long run can cause your skin to become wrinkled and dry. In addition, broccoli florets are also packed with a special compound called sulforaphane. It might even have anti-cancer effects, including on some types of skin cancer.
2 Tomatoes
Tomatoes are a great source of vitamin C containing all the major carotenoids, including lycopene. Powerful antioxidants like beta carotene, lutein, and lycopene can protect your skin against damage from the sun. They might even help prevent wrinkling. The carotenoids in tomatoes are an excellent food for maintaining healthy skin.
3 Avocados
They are good sources of vitamins C and E, which are two of the powerful antioxidants that help protect your cells from damage. Avocados also contain zeaxanthin and lutein which might help improve skin tone. And avocados are also rich in monounsaturated fat, which help your body absorb certain vitamins, including A, D, E, and K.
4 Kale, Spinach, and Collards
Any dark leafy green is an all-around nutritional powerhouse. They not only include vitamins but also include antioxidants that are skin-friendly. Several studies show that individuals who eat two to three servings per week of dark leafy greens have a lower risk of developing skin cancer.
5 Lemon
Make lemons a part of your daily diet and skin care regime if you are longing for a clear and blemish-free skin. Enriched with Vitamin C, lemon is a citrus fruit and is a powerful antioxidant which fights off free radicals and also helps flush out toxins from your system. More lemons can shield your skin from hyperpigmentation.
6 Fatty Fish
Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. These fishes are a rich source of omega-3 fatty acids, which are important for maintaining your skin health.
Omega 3 fatty acids are necessary to keep your skin supple, thick, and moisturized. In fact, an omega 3 fatty acid deficiency might cause dry skin. The fish fat also reduces inflammation, which can cause redness and acne. They can make your skin less sensitive to the sun’s harmful UV rays. In addition, fatty fish is also a source of vitamin E, one of the most important antioxidants for your skin.
Foods To Avoid For Clear and Glowing Skin
By now, you must have understood that what you eat reflects on your skin. Saying no to some foods will help you achieve your radiant and clear skin goals.
1 Refined Sugar
Eating sugar-laden snacks or sugary candy may be quite appealing, but the consequences are too bad. The sudden increase in glucose level in your bloodstream might trigger an adverse reaction called glycation.
The sugar molecules bind to various protein molecules in this process, resulting in advanced glycation products. These compounds are naturally formed in your skin with advancing age. But increased consumption of sugar leads to these protein products.
These products make the tissues hard and weak. Once your skin reaches that stage, it fails to bounce back, leading to a loss of firmness. This finally causes skin sagging, wrinkles, and fine lines.
2 Milk
Do you suffer from acne breakouts frequently? If your answer is yes, then consumption of dairy products, including milk, might be wreaking havoc on your skin. In fact, there is a strong link between the two.
The worst is caused when you consume skimmed milk. This happens when some molecule in the whey is responsible for adversely affecting your skin. Milk has androgen, which may also enhance your natural level of androgen. This is directly linked with acne and oily complexion.
3 Spicy & Hot Foods
After eating hot, spicy foods, individuals who suffer from rosacea might experience a sudden flare-up of redness and blotchiness. A few people with fair skin may also experience sudden flushing after consuming spicy food.
The Bottomline
Whether you are interested in reducing the early signs of aging like wrinkles and fine lines or treating your persistent acne breakouts – a diet rich in seasonal fruits and vegetables can help.
This also lets you deal with long- term skin problems like sunspots and hyperpigmentation. These natural foods can also prevent any other irritating skin conditions. Making these wonder fruits and vegetables a part of your daily diet can help you achieve your clear and glowing skin goals.
1 Refined Sugar