Surface level problems are usually treated with beauty treatments and cosmetic/skincare products. Yes, they work but again, most of these products available in the market only work on the outer level. Whereas the goal must be to glow from within. That’s a healthy glow you should target towards having.


Both our mind and body are enriched when we have a healthy and well-balanced diet. You’ll notice radiant skin naturally once you start fixing your diet and take on some good habits. Remember how grandma used to force us on eating right?! Most Ayurveda’s secrets for flawless skin also include minding your food habits according to your body type. You’ll be amazed at how simple food swaps will affect your skin. In this article, we are going to focus on 11 such superfoods that will help your skin glow.



Seaweed for skin health

Interesting, right?! This is a very nutritious choice of food. It is a type of algae that grows in the sea (duh!). Spirulina, chlorella, Nori, etc. are a few types of algae that people eat to avail various health benefits. They are high sources of omega-3 and protein. People who follow a vegan lifestyle or are vegetarian, have seaweed in place of fatty fish. They also have DHA and EPA content in them but it varies depending on the type of algae one chooses.

How can you incorporate seaweed into your diet?

Usually, people wrap dry Nori sheets around sushi and enjoy it.
You can simply eat it as it is (dried Nori) as a snack. It hardly has any fats, is a great source of Vitamin A, B, C, D, E, K, and is calcium and iron-rich as well.

Not just that, it is rich in protein, and it has antidiabetic, antioxidant, and antihypertensive properties.

Consuming Omega-3 in the right quantity controls inflamed skin, pimple formations, redness, and also sun damage caused due to the harmful UV rays. It also promotes new skin cell regeneration. So, bye-bye early signs of ageing, and hello beautiful healthy, glowy skin!


Saffron- Food for Glowing Skin

This delicate spice is sourced from the flower – Crocus sativus. Saffron is actually the segment of this flowering plant and is celebrated food for glowing skin. In India, it is used commonly in most households and various cuisines. Ayurveda also holds great significance for this spice – both in skincare as well as in food. 

Saffron has skin-lightening properties and it helps treat –

  • Skin pigmentation,
  • Age spots
  • Dark spots/ Post acne marks
  • Skin blemishes, suntan, etc.

Enjoy this royal spice with your hot cup of herbal tea by soaking the strands in hot water for a few minutes. You can also have it with a warm cup of milk every night. 

People who suffer from Pitta and Kapha can highly benefit from this spice.


Sunflower seeds for glowy skin

Sunflower seeds contain Vitamin E, selenium, and zinc. The oil extracted from these seeds is rich in essential fatty acids and linoleic acid. These elements are sought by the body to attain healthy skin. Plus, roasted sunflower seeds are a great snack any time of the day while being your food for glowing skin. 

Sunflower seed oil is rich in essential fatty acids that your body needs to support healthy skin. So, carry a small box of roasted seeds in your purse to munch on during travel and office hours.



Walnuts - best food for glowy skin


Walnuts are a great source of omega-3 and omega-6 fatty, along with zinc, vitamin C, vitamin E, and selenium. The proportion of nutrients in walnuts is way greater than of other nuts. This is probably the best food for glowy skin with loads of amazing benefits. 

But before you indulge in too many walnuts, hear this – eating a lot of them may lead to weight gain. Some also experience stomach aches and bloating. So, make sure to only consume a handful of walnuts in a day.


Nuts And Seeds- essential for good skincare routine

Next on our list of food for glowing skin are Nuts! Even a handful of nuts can give you all the fiber, good fatty acids, Omega-3, proteins, and vitamins you need for the day. If you eat nuts daily, your skin will glow, look youthful and pampered like after a good skincare routine. 

Now, there are a lot of ways you can consume them – 

  • Roast them dry with a tiny spec of salt if you prefer and munch them.
  • Turn nuts into powder and take a spoonful of this powder with warm milk every day. 
  • You can also turn powdered nuts into little laddoos/balls by adding dates to bind them all together. – or even make your own protein bar with it.


Avocado for skin nourishment

Avocado is actually one of the most nourishing and effective foods for glowing skin. It contains –

  • B vitamin
  • Biotin
  • Vitamin C
  • Vitamin E 
  • Healthy fats, etc.

One should eat avocado regularly for blemish-free skin that is free from any harmful radicals. Also, did you know that the healthy fats present in avocados help your skin stay moisturised? On top of all this, the biotin content in avocado promotes healthy hair growth. A deficiency of which can also lead to brittle nails, skin rashes, psoriasis, etc.


Cocoa powder for skin hydration

We all are always finding excuses to eat chocolate, aren’t we? Well, let us give you one! Cocoa powder – from which chocolate is produced, is loaded with antioxidants. They soothe your skin affected from sunburn and other reasons, hydrate it, and also improve the blood flow towards your skin. But make sure you only enjoy dark chocolate that contains 70% or more cocoa that has less sugar in it. 


Carrot for vitamin A


Eating carrots is super good for your skin and gut. It has a huge proportion of Vitamin A that your skin needs directly to fight sunburn, signs of aging, pigmentation, and minor skin issues.



Green Tea protects the skin from external stressors


We cannot emphasise the goodness of green tea. It is not only great for your digestion and weight control but also great for your skin. That’s the reason why a lot of organic skincare products have green tea extracts in them. It protects the skin from external stressors, redness, wrinkles, and sagging. All this is because of its antioxidant-rich properties and catechin

So, make yourself a warm cup of green tea and relax while it works for your skin and health. Although, avoid adding milk to it. If you do so, it can lower the effects of antioxidants present in there.



Cucumber for skin healing


This water-based fruit keeps your skin’s hydration in check and gives it a cooling sensation from within. It also reverses the damage caused due to the harmful UV rays of the sun and signs of aging. Cucumber is such a healing ingredient for your skin’s scars, inflammation, acne marks, etc. 

You can eat cucumber through salads, drink it as a juice or even apply its pulp directly on your face and eyes. You can also try using face serums and prebiotic skincare that contains cucumber extracts.



Chia Seeds - egg substitute for skin nourishment


Another plant-based alternative is chia seeds. They are rich in Omega-3, proteins, and fibers. You can have it in your smoothie blends, salads, granola, or even make your own chia pudding with the fruits you love. 

Fun Fact – If you are looking for an egg substitute (especially if you are vegan), just mix some chia seeds with water and use the mixture in any recipe.


There are certain habits that must also be followed along with eating the right things mentioned above. Such as – 


  • Drink an ample amount of water. Stay hydrated all the time. Set a reminder or use an app if you have to. Water makes sure your skin stays moisturised and tight. Moreover, toxins are easily flushed out of the body as well as The appearance of dullness, fine lines, and blemishes are reduced with the right amount of water consumption.


  • Avoid touching your face too often. Your hands carry the most bacteria as they are in contact with everything in your surroundings. So, keep washing your hands frequently and touch your face only with clean hands, whenever needed.


  • Cleanse your face daily, at least twice. Throughout the day you have your make-up on, you wander outside where dust, dirt, germs land up on your face. Not to forget the environmental stressors like allergens, microbes, skin irritants, pollution, pollen, etc. So, never forget to deep cleanse your face – the right way with an organic cleanser suitable to your skin type. 


  • Please do not get lazy and ignorant with your skin issues. Consult a dermatologist or a skin specialist immediately. Never take chances with your skin as some serious issues might seem very normal at first. 


Apart from eating right and following these steps, you must buy skin-friendly products that act as food for your skin. Because let’s agree; sometimes keeping track of what we eat can go sideways. Therefore, to balance out this situation, it becomes important to feed your skin with products featuring just the right ingredients. 


iORA is a brand that celebrates clean beauty with its Prebiotic skincare launch. With different products targeting different skincare concerns, you can flaunt ‘Happy-skin-day’ every day.

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