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Diet Chart For Glowing Skin

Last Updated: Aug 11, 2020


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Aside from lifestyle and genetics, what you eat plays a role in your skin health. Eating the right foods will not only enhance your natural beauty, but it will also help minimize wrinkles, acne, inflammation, and other skin-related conditions. Most people treat their skin with chemical-ridden products but don’t address the root cause, which may lie within. Be sure to eat foods that include all the nutrients and you'll reap the benefits of having beautiful, glowing, and healthy skin. Along with the food for glow skin, exercise also plays a major role. Another major factor which impacts the skin health is stress, so find out the way which can tackle your stressful life and start eating food for glowing face and healthy skin.

Healthy skin reflects how healthy you are on the inside. So what can you do to get glowing skin? You are what you eat. Fruits and greens contain powerful antioxidants that help protect the skin from cellular damage caused by free radicals, so it’s important to get your 5 a day. Beta carotene, found in pumpkin, carrots, and potatoes; and lutein found in kale, papaya and spinach are potent antioxidants, important for a healthy glow. Vitamin C is also a super antioxidant which leaves you with radiant and blemish-free skin. So toss your favorite beauty product to the curb, and get naturally beautiful skin with our quick tips.

Here we discuss complete beauty diet plan which includes food items, vegetable for glowing skin, we create diet chart for glowing and fair skin of a week, which you can repeat to get a flawless skin glow. These skin whitening foods and fruits are easily available in your local market.

Skin Whitening Diet Plan

Breakfast (8:00-8:30AM)2 capsicum omelete + 1 multigrain bread toasted + 1 cup milk
Mid-Meal (11:00-11:30AM)1 cup coconut water
Lunch (2:00-2:30PM)50gms salmon fish curry + 1 cup beans vegetable + 2 multigran chapatti + beetroot salad
Evening (4:00-4:30PM)1 orange
Dinner (8:00-8:30PM)1 cup potato and drumstick curry + 2 chapatti + salad
Breakfast (8:00-8:30AM)2 beetroot parantha + 1/2 cup curd
Mid-Meal (11:00-11:30AM)1 cup pomegranate
Lunch (2:00-2:30PM)1 cup potato carrot vegetable + 2 chapatti + 1 cup curd + salad
Evening (4:00-4:30PM)1 avocado
Dinner (8:00-8:30PM)1 cup palak paneer + 2 chapatti + salad
Breakfast (8:00-8:30AM)1 cup vegetable rice flakes + 1 orange
Mid-Meal (11:00-11:30AM)1 cup guava
Lunch (2:00-2:30PM)1 cup lotus stem + 2 chapatti + 1/2 cup curd + salad
Evening (4:00-4:30PM)1 cup fish pakora + green chutney
Dinner (8:00-8:30PM)1 cup arhar dal + carrot salad + 2 chapatti
Breakfast (8:00-8:30AM)2 onion capsicum omelette + 1 cup low fat milk
Mid-Meal (11:00-11:30AM)1 cup watermelon
Lunch (2:00-2:30PM)1 cup pumpkin vegetable + 2 chapatti + 1 cup collard beans salad
Evening (4:00-4:30PM)1 cup sprouts salad
Dinner (8:00-8:30PM)1 cup palak paneer + 2 chapatti + tomato salad
Breakfast (8:00-8:30AM)2 multigrain toasted bread + 1 spinach omelete + 1 gooseberry
Mid-Meal (11:00-11:30AM)1 cup aloe juice
Lunch (2:00-2:30PM)1 cup fish curry + 1 cup brown rice + beetroot salad
Evening (4:00-4:30PM)1 cup lemon water
Dinner (8:00-8:30PM)1 cup potato and capsicum + 2 chapatti + cucumber salad
Breakfast (8:00-8:30AM)2 broccoli and egg omelette + 1 toasted wheat bread ith peanut butter
Mid-Meal (11:00-11:30AM)1 cup green tea + 1 tsp honey + 5-6 almonds
Lunch (2:00-2:30PM)1 cup baked kale with mushroom and tomato + 1 cup brown rice
Evening (4:00-4:30PM)1 cup brussel sprout salad
Dinner (8:00-8:30PM)1 cup cabbage peas + 2 chapatti + cucumber salad
Breakfast (8:00-8:30AM)1 cup quinoa salad + 1 cup orange juice
Mid-Meal (11:00-11:30AM)2 apricots
Lunch (2:00-2:30PM)1 cup sweet potato curry + 1 cup brown rice + carrot salad
Evening (4:00-4:30PM)1 cup musk melon
Dinner (8:00-8:30PM)1 cup fenugreek with pea vegetable + 2 chapatti + onion salad

Do's And Dont' In Diet For Glowing Skin

Don'ts Do In Skin whitening Diet Plan

  1. Avoid Caffeine or Alcohol
  2. Avoid eating high fibre legumes
  3. Avoid Processed Foods
  4. Avoid Dairy Products
  5. Avoid whole Nuts


  1. Choose Lean Meats & Protein
  2. Eat Cooked Vegetables
  3. Eat Bland Food
  4. Eat Smaller Meals
  5. Keep a Food Diary

Healthy Food Items You Can Easily Consume For Glowing Skin

  1. Avocado: Packed with antioxidants like lutein and beta carotene, avocados help soften the skin as well as hydrate it if applied topically. You can use a moisturizing mask of avocado with 1 teaspoon honey to reap the benefits of this super fruit.
  2. Oranges: “The peel of the orange, actually contains more vitamin C than the orange itself. The peel contains antimicrobial and antibacterial properties so using it regularly in face packs will give you clear and brighter skin in no time.
  3. Pumpkin:Pumpkins have it all - antioxidants, vitamins (A and C) and minerals. Pumpkins are rich in zinc which is vital in the creation of new skin cells, and also helps regulate oil production, improve skin tone and reduce the appearance of open pores.
  4. Tomato: Tomatoes contain lycopene, an antioxidant which has amazing anti-ageing properties.
  5. Strawberries: Being rich in alpha-hydroxyl acid, strawberries help get rid of dead skin cells. Strawberries also boost up collagen production, minimise fine line, and wrinkles due to the presence of vitamin C.
  6. Beetroot: One of the best skin whitening foods, you can eat to get the glow. This pink colored fruit comes loaded with vitamins and minerals which make you glow instantaneously. Its anti-inflammatory property prevents outbursts of acne and pimples.
  7. Carrots: Start eating these vegetables for glowing skin, Carrots are a powerhouse for glowing skin due to a large amount of beta carotene that helps prevent the degeneration of cells, slows aging and makes your skin glow.


Popular Questions & Answers

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Hi sir/ mam. I am harshitha and I am 15 years o...


Dr. Sunil Sabhnani


skin glow is nothing to do with dark colour. any colour skin will glow if you are healthy from wi...

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Dr. Narasimhalu C.R.V.(Professor)


it can be improved...Undergo glutathione therapy.. otherwise few creams also available...for deta...

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Dr. Soni Rathore


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Dr. Shaurya Rohatgi


there is no such things as dead skin on face or any other part of the body. upper layer of skin s...

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Dr. Nidhin Varghese


Different kind of pigmentation need different medicines n modality of treatment. Some deficiencie...

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Content Details
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Written ByDrx Hina FirdousPhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child CarePharmacology
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Reviewed ByDt. Triveni KovvadaDiploma In Diet & NutritionDietitian/Nutritionist

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