Diet Chart For Glowing Skin
Last Updated: Aug 11, 2020
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
- Avoid Caffeine or Alcohol
- Avoid eating high fibre legumes
- Avoid Processed Foods
- Avoid Dairy Products
- Avoid whole Nuts
- Choose Lean Meats & Protein
- Eat Cooked Vegetables
- Eat Bland Food
- Eat Smaller Meals
- Keep a Food Diary
Healthy Food Items You Can Easily Consume For Glowing Skin
- 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.
- 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.
- 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.
- Tomato: Tomatoes contain lycopene, an antioxidant which has amazing anti-ageing properties.
- 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.
- 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.
- 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.
- Juntti M. The Clear Skin Diet. Alternative Medicine. 2020 Feb 1(50):18-22. [Cited 23 March 2020]. Available from:
- Atkins MD, Robert C. Dr. Atkins new diet revolution. Government Institutes; 2002 Sep 1. [Cited 23 March 2020]. Available from:
- Padgett P. The green beauty rules: The essential guide to toxic-free beauty, green glamour, and glowing skin. Simon and Schuster; 2015 Sep 8. [Cited 23 March 2020]. Available from:
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