Proper vitamin and minerals in diet can help your skin to go from a dull tired looking skin to a glowing youthful radiant skin. Lets see what you should have in your diet.

Key Nutrients for Glowing Skin

1. Vitamin C- Vitamin C is a great way to achieve a radiant skin as it promotes collagen production and brightens skin. Include Citrus fruits such as oranges and lemon , berries, bell peppers, kiwi, and broccoli in your diet which you can modify according to the recipes. Try to eat these raw as they will retain their fiber content and nutrients.
2. Vitamin E- Vitamin E acts as an antioxidant, protecting the skin from free radicals which you can find in nuts, seeds, spinach, avocados, and sunflower oil.
3. Omega-3 Fatty Acids- As far vitamins are concerned, Omega 3 fatty acids is a must in                                                                             diet as it reduces inflammation and keep skin hydrated. Fatty fish (salmon, mackerel), flaxseeds, walnuts, and chia seeds.
4. Zinc- Zinc helps in repairing skin and preventing acne. Can be commonly found in pumpkin seeds, chickpeas, oysters, and whole grains.
5. Biotin (Vitamin B7)- Biotin is a very important component in any diet as it supports healthy skin, hair, and nails.Have Eggs, almonds, sweet potatoes, and bananas in your diet to increase biotin intake.
6. Vitamin A- Vitamin A promotes cell turnover for a fresh, glowing complexion. Sweet potatoes, carrots, kale, and spinach is a great source of vitamin A.
7. Water- Not to forget hydration is key to plump, glowing skin.Drink 8–10 glasses of water daily, and eat water-rich foods like cucumbers and watermelon.

Best Foods for Glowing Skin

1. Fruits: Oranges, strawberries, papaya, and pomegranate.
2. Vegetables: Spinach, kale, sweet potatoes, and broccoli.
3. Healthy Fats: Avocados, nuts, and seeds.
4. Whole Grains: Brown rice, quinoa, and oats.
5. Protein: Eggs, lean meats, tofu, and legumes.
6. Herbs and Spices: Turmeric, ginger, and parsley for anti-inflammatory benefits.

Foods to Avoid

• Processed Foods: High in sugar and unhealthy fats, which can cause inflammation and breakouts.
• Sugary Drinks: Contribute to skin aging and dullness.
• Excess Dairy: May trigger acne in some individuals.
• Salty Foods: Can cause water retention and puffiness.

Daily Diet Plan for Glowing Skin

Morning

• Start with warm lemon water to detoxify.
• Breakfast: A smoothie with spinach, banana, almond milk, chia seeds, and a spoonful of peanut butter.

Mid-Morning Snack

• A handful of mixed nuts and a piece of fruit like an apple or orange.

Lunch

• A colorful salad with greens, grilled chicken or chickpeas, avocado, and olive oil dressing.
• Add quinoa or brown rice for a fiber boost.

Afternoon Snack

• Greek yogurt with berries and a drizzle of honey.

Dinner

• Grilled salmon or tofu with roasted sweet potatoes and steamed broccoli.
• A side of whole-grain bread or lentils.

Evening Snack (Optional)

• A cup of chamomile tea with a small piece of dark chocolate (70% or higher).

Tips for Maximum Impact

1. Eat the Rainbow: Include a variety of colorful fruits and vegetables to get a wide range of nutrients.
2. Stay Consistent: Make healthy eating a daily habit for long-term results.
3. Cut Down on Alcohol: Alcohol dehydrates the skin and can cause puffiness.
4. Supplement if Needed: Consider Omega-3 or Vitamin D supplements if your diet lacks these nutrients.

With these dietary changes, and some glowing skin products you'll not only achieve glowing skin but also improve your overall health and vitality.