When the skin’s texture is soft, pore less, blemish-free, and smooth, one can notice the glow and shine on the skin’s surface: this is essentially what ‘The Glass Skin’ is. Since the last few years, this term has been gaining immense popularity online, with many beauticians, aestheticians, health enthusiasts, and vloggers documenting their journey of achieving ‘glass skin’ and sharing tips for others as well. However, one needs to understand that a good skincare regime is not just about applying high-end products to our face but also involves eating a diet that helps in nourishing, hydrating, and detoxifying our skin. Indian diet is full of nutritious vegetables, fruits, herbs, and spices that give an instant glow to our skin and help in improving its texture. Keep reading to find out more!
1 Sweet Potatoes
Sweet Potatoes are a significant source of beta carotene, which can be converted into vitamin A by our bodies. They also contain Carotenoids which act as a natural sunblock. In addition, carotenoids help in preventing dry skin, wrinkles, blemishes, and premature ageing. Beta Carotene also adds a warm tone to our skin and makes it appear youthful and vibrant.
As counterintuitive as it may sound, watermelon reduces water retention in our bodies. With its water content as high as 92%, watermelon is an excellent way to reduce puffiness in our face, especially around the eyes. Because of its low sugar content, watermelon also inhibits glycation, a chemical reaction that causes collagen to deteriorate, leading to fine lines.
3 Plant-Based Omega 3s
Omega-3 fatty acids lower our triglycerides and battle inflammation. They also help in preserving collagen in our skin to keep it firm and elastic. Salmon fish is considered to be one of the best sources of omega 3. But many plant-based options are also readily available in the Indian market. These include Flax seeds and Flaxseed oil, Chia seeds, Walnuts, Soy, and Soyabean oil.
Not everyone likes spinach, but did you know that spinach is a powerhouse of nutrition? Spinach is enriched with Vitamins A, B, C, and E. These vitamins provide the skin with the essential nutrients and prevent it from becoming dry, itchy, and flaky. In addition, research carried out by the Internation Journal of Cancer suggests that eating leafy veggies like spinach also reduces the risk of developing skin tumours.
Tomatoes are a staple in Indian households. We use it in almost every dish, including curries, dals, pickles, salads, and snack items. Tomatoes are full of Vitamin C and Lycopene, which is a kind of Carotenoid. Lycopene, along with beta carotene and lutein, has been found to fight sun damage and protect skin from signs of ageing like wrinkles. Foods rich in carotenoids should be consumed along with foods rich in fat like olive oil or cheese.
Carrot gets its orange colour from its high levels of beta-carotene, which transforms to Vitamin A inside our bodies. This vitamin helps decrease the skin’s oil production, which is the leading cause of adult acne. Carrot also detoxes the body from excess estrogen, also known to cause hormonal acne in women. Some studies also suggest that carrots may improve psoriasis.
7 Sunflower Seeds
Sunflower seeds are considered to be a superfood. It is high in Vitamin E, which is an essential nutrient for healthy skin. But Sunflowers seeds are also known for reducing the risk of type 2 diabetes and other heart ailments. The Vitamin E in a quarter cup of sunflower seeds provides up to 95% of the daily Vitamin E requirement!
8 Green Tea
Indian supermarkets are shelved with various brands of green teas, which are advertised for weight loss. But the antioxidants in green tea don’t just help in managing weight but also aid in protecting the skin from sun damage. Green tea should not be consumed with milk as milk is known to lessen its antioxidant properties.
Vitamin A and an enzyme called Papain contained within Papayas are excellent for clearing the skin off of dead cells and inactive proteins, helping the skin rejuvenate. Papain also helps skin lightening, so papaya has been a necessary ingredient in many beauty and cosmetic products like creams, face washes, and soaps. In addition, Papain dissolves the visibility of blemishes while also gently exfoliating the skin.
Certain underlying conditions can lead to the deterioration of the skin. For example, lifestyle diseases such as diabetes, blood pressure, and obesity can lead to a dull appearance of the skin and even cause darkening in some regions of the body. Oats are a great solution in such cases because of their cholesterol-reducing properties. In addition, the fibre in oats cleans the system of cholesterol and toxins, giving a brighter and lighter appearance.
Every Indian child has once been scolded by their mother or their grandmother for not eating almonds. Well, our mothers are always right. Almonds are known to be full of Vitamin E and contribute to healthy-looking skin and hair. In addition, they contain olein glyceride linoleic acid that moisturizes our skin. Almond can be eaten after peeling off their skin or ground into a fine smooth paste and spread on bread.
Avocados have been gaining attention among health enthusiasts in India since people discovered them as an essential addition to keto diets. They are also used extensively in face masks because of their ability to penetrate deep inside the skin and give the skin essential nutrients like Vitamin A, D, and E and other phytonutrients.
Eggs, the most common breakfast option, are loaded with protein. Proteins, especially those sourced from animals, are great for building collagen. Collagen keeps the skin firm, elastic, and youthful. However, it is important to maintain caution since too much protein taken at once cannot be processed by the body. Our body can process only 30 grams of protein per meal.
Soy is a popular choice for vegans if they wish to replace milk. Soy is also one of the few non-meat sources of complete protein. In addition, soy contains Isoflavones, a plant compound known to mimic or block estrogen in women. A study suggested that eating soy regularly improved the appearance of wrinkles and fine lines in women. Isoflavones also protect the body from UV radiation.
15 Dark Chocolate
We all need a small excuse to eat more chocolate. But here is the biggest one of all, dark chocolate does wonders to your skin! It is rich in antioxidants which contribute to a thicker and hydrated skin texture. As a result, dark chocolate prevents the skin from being scaly, rough, and flaky, makes it less prone to sunburn, and improves blood circulation.
Reservatrol, the compound present in grapes, especially red grapes, is known to reduce signs of ageing. In addition, they help by slowing down the production of free radicals, which cause various illnesses and lead to ageing. But caution needs to be maintained when Red Wine which made from Red Grapes. The harmful side effects of excess alcohol consumption may outweigh the benefits of red grapes.
Our digestive system determines a lot of our health. The condition of our stomach, liver, intestines, and gut determines our state of well-being across the body. Our skin, too, is affected by what we eat and how we digest. In such a case, yoghurt, a probiotic food, increases good bacteria in our gut and enures better digestion. Yoghurt can be eaten along with meals or as a mid-morning snack.
18 Aloe Vera
Aloe Vera is a succulent plant used widely in skin treatments, face masks, face washes, and other skincare products. Its flesh or gel can be squeezed out and applied directly to the skin to provide gentle moisturization. It can be consumed as a juice as it contains anti-inflammatory properties. One should be careful to drink Aloe Vera, which is edible, so whether the product is edible before purchasing aloe vera juice or in case you are making some juice yourself at home, make sure you are following the safest practices.
Cucumber is added to salads a lot. With their water content and no calories, cucumbers make a great option to snack on. Moreover, cucumbers contain silica, a type of collagen that keeps skin firm and prevents fine lines. Additionally, cucumbers are rich in Vitamins K and C, which are essential to maintaining brightness.
Pomegranate is a staple at Indian fruit stores. This tropical fruit is rich in antioxidants knows to prevent damage caused by free radicals. Moreover, with other nutrients like Vitamin C and collagen present in this fruit, eating pomegranates is a great way to keep youthful-looking healthy skin. You can even drink the juice of pomegranate seeds which is great for a quick detox!