Foods For A Glowing And Healthy Skin

Glowing skin is something many people strive to have. For some, radiant skin is an outward sign of health, while others wish to achieve this look for cosmetic reasons.

There are many ways to improve the skin’s radiance. People can improve the health of their skin by making diet and lifestyle changes. There are also many skin care and makeup products on the market that can give the appearance of glowing skin.

In this article, we will look more closely at what glowing skin is, the factors that influence it, and how to work towards it.

What is glowing skin?

Glowing skin means different things to people. Many people use the term to refer to skin that looks healthy and “awake” rather than dry, dull, or unevenly textured. For some, healthy skin results in a natural sheen, or “glow.”

Healthy skin is something that most people can work towards. Typically, healthy skin will appear:

  • smooth, with few breaks or blemishes
  • adequately hydrated, being neither too dry nor too oily
  • fairly even in color, rather than red or inflamed

It is important to note that healthy skin does not mean perfect skin. Perfect skin is not attainable. Skin can be healthy and glowing, while also having normal characteristics, such as:

  • visible pores
  • fine lines and wrinkles
  • birth marks
  • occasional blemishes

Factors that influence skin health

Everyone’s skin is different. Some people may be naturally more able to achieve a glowing appearance than others due to a range of factors.

The factors that influence skin health include:

  • Genetics: A person may be more likely to have dry or dull skin due to their genes. Some dry skin conditions, such as atopic dermatitis, are related toTrusted Source genetics.
  • Hormones: Fluctuations in hormone levels can trigger breakouts of acne and change how oily or dry a person’s skin is. This is true for people of all sexes, particularly during puberty, pregnancy, and menopause.
  • Health conditions and medications: If a person has other coexisting health conditions, or takes medications, this could impact the health of their skin. For example, hormonal birth control can have either a positive or negative influence.
  • Environment: Exposure to sunlight, extreme temperatures, dry air, tobacco smoke, and pollution can all have a negative impact on the skin.
  • Behavior: Water intake, diet, sleep, stress, and exercise can influence the skin. The products a person uses on their skin can also either help or hinder skin health.

It is not possible to control all of these factors, but there are many a person can change in order to promote healthy skin. We will look at some of these in the following sections.

Skin care for glowing skin

Many people start working towards healthy-looking skin with skin care products. This can feel complicated, as there are many companies that claim their products will help someone achieve glowing skin.

However, the Academy of American Dermatology (AAD) states that skin care does not have to be complex or expensive. Many people benefit from a simple routine that consists of cleansing, moisturizing, and sun protection.


Cleansing products help remove dirt, makeup, and excess oil from the skin. When choosing a cleanser, it is important to look for one that is gentle, pH-balanced, and does not include harsh chemicals or soap.

Cleanse the skin upon waking up, before going to sleep, and after sweating. Use warm water rather than cold or hot, and pat the skin dry with a clean towel.


Moisturizers add water to the skin. For best results, the AAD recommends applying moisturizer immediately after cleansing in order to to trap moisture in the skin.

People with oily skin may prefer an oil-free moisturizer, while those with dry skin may prefer something heavier that contains oils or butters.

Sun protection

Sunlight contains UV light, which can cause burning, sun damage, and visible signs of aging. Applying an SPF product before going outside is an easy way to reduce the risk. When choosing an SPF product, look for one that is:

  • broad spectrum
  • SPF 30 or above
  • suitable for a person’s skin type

Apply sunscreen to all areas of exposed skin, including around the eyes and neck. When the sun is at its strongest, stay in the shade or wear lightweight clothing and a hat to cover the scalp.

Other products

There are additional products that may help with attaining healthy skin, depending on a person’s specific concerns. For example, chemical exfoliants are popular products that dissolve the top layer of skin cells, making way for new cells underneath. People can use these to improve skin texture and appearance.

Apply chemical exfoliants after cleansing but before moisturizing.

Chemical exfoliants are not always suitable for those with darker skin. They can also increase the skin’s sensitivity to sunlight. Always wear SPF when using a chemical exfoliant.


Hair removal can easily cause irritation, ingrowing hairs, or a shaving rash. To avoid this:

  • wet the skin and hair
  • use a shaving balm or cream to lubricate the skin
  • shave in the direction the hair grows with a clean, sharp razor
  • rinse the razor after each pass
  • allow the razor to dry completely after use

Foods for glowing skin

A healthy diet benefits the entire body, including the skin. Even if a person has a good skin care routine, they may not find their skin looks healthy if they do not take care of themselves internally.

Avoid foods that are high in sugar, saturated fat, and salt. Instead, focus on:

  • fresh fruits and vegetables
  • whole grains
  • lean proteins
  • healthy fats, such as olive oil, avocados, and nuts

Certain nutrients are especially important for skin health. These include:

NutrientBenefitsFood sources
Vitamin AEssential Trusted Source for the growth and maintenance of healthy skin cells; may protect against skin cancer.beef liver, sweet potato, spinach, carrots, cantaloupe
Vitamin B2 (Riboflavin)Helps Trusted Source maintain collagen levels in the skin.beef liver, fortified breakfast cereals, dairy, mushrooms, almonds
Vitamin B6 (pyridoxine)Deficiency can causeTrusted Source skin rashes, and cracks in the skin around the mouth.chickpeas, beef liver, poultry, salmon, fortified breakfast cereals, potatoes, bananas
Vitamin CAn antioxidant that helps form the skin barrier and collagen, protects against sun damage, and reduces the risk of some skin diseases.citrus fruits, bell peppers, kiwi, broccoli, strawberries
Vitamin DMay play a roleTrusted Source in wound healing, protection against sun damage, and in reducing inflammation.cod liver oil, seafood, UV-exposed mushrooms, fortified dairy milk and plant milks, fortified breakfast cereals
Vitamin EAn antioxidant that helps protectTrusted Source against sun damage.wheat germ oil, sunflower seeds, almonds, sunflower oil, peanut butter
Omega-3 fatty acidsMay help some skin conditions and protect against sun damage.flaxseed oil, chia seeds, walnuts, salmon, herring, mackerel, canola oil
ZincHelpsTrusted Source skin integrity and wound healing.oysters, beef, crab, pork, baked beans, fortified breakfast cereals, pumpkin seeds, chickpeas

Lifestyle changes for glowing skin

Making some simple lifestyle changes can have an impact on skin health and appearance. They include:

Stopping smoking

Smoking can contribute to several skin problems, including:

  • premature aging, including the appearance of wrinkles
  • slow wound healing
  • skin infections
  • some skin disorders, including psoriasis

Smoking also increases the risk Trusted Source of squamous cell skin cancer, particularly on the lips.

culled from Medical News Today

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