An image of different fruits, a plant and a glass of water with a slice of lemon in it to discuss about the role of diet in glowing skin

Diet for glowing skin in 3 days

Caring for skin, having glowing skin and a nourishing diet are inseparable elements. A balanced diet for health is getting increasing attention. People are more and more realizing the importance of creating glowing skin from the inside. You eat well and your reward is a healthy body and glowing skin. But it’s been always a subject of debate, what is really a good diet for glowing skin? Can we have a magic food or diet to get glowing skin in just a few days as short as 3 days?

Diet for glowing skin in 3 days

Certainly, we can’t take all junk for life and fix it magically in a few days. Skin improvement is a long-term process. Improvement in skin appearance through diet should not be rushed.

That does not mean that there is nothing you can do, of course, you can!

3 steps for glowing skin in just 3 days

  • Drink lots of pure water
  • Get enough, good quality sleep
  • Stay away from stress

And consider it’s a good time to introduce all the necessary changes, any improvement comes with taking small steps.

Skin is the largest organ on your body and reflects your inner health. If you nourish yourself with good food, if you hydrate your body with pure water every day, if you meditate, if you do your exercise every day and if you stay away from stress, they all appear in your skin.  

Nutrients necessary for glowing skin

There are a combination of different nutrients that are necessary for having a nice appearing skin.

Antioxidants, vitamin A, niacin, pantothenic acid, niacin, vitamin c, vitamin d, vitamin E, omega fatty acids are all essential nutrients for repair and rejuvenation.

Why antioxidant are important in glowing skin?

Antioxidants are compounds that inhibit the production of free radicals. Free radicals may damage your DNA, promote the breakdown of collagen and elastin, speed up ageing and create wrinkles. Although your body produces antioxidants naturally, eating a diet rich in antioxidants can help increase your blood antioxidant levels to fight better with free radicals.

Here is the list of food high in antioxidant

Dark chocolate (more than 70%), pecans, berries such as strawberry, blueberry, raspberry, beans, vegetables including spinach, kale and broccoli.

An image of a bowl of berries with a few pomegranates around to discuss the role of diet in glowing skin
Fruits are a big part of a healthy diet for glowing skin.

Vitamin A and having a glowing skin

Vitamin A is another essential nutrient that plays a significant role in skin health. There are two types of vitamin A, retinoids and carotenoids (provitamin A). Retinoids stimulate the production of new skin cells, fights with free radicals and regulates the skin sebum. Retinoids are also beneficial for acne and photoaging when applied topically to the skin. Retinoids can have side effects when not used properly or used to excess. Make sure to talk to your doctor about your use of vitamin A and your goals for your skin’s appearance.

The best way to get vitamin A is eating a diet that includes a wide range of foods high in vitamin A to support skin health, such as:

  • salmon
  • beef liver
  • dairy products, such as milk, butter, and cheddar cheese
  • eggs
  • fish
  • cod liver oil
  • shrimp

Carotenoids can be found in plant products, such as:

  • carrots
  • tomatoes
  • sweet potatoes
  • leafy green vegetables
  • fruits, such as mangoes, apricots, and plums

Role of Vitamins C and E in glowing skin

Vitamin C is another essential vitamin that you must obtain through dietary sources. It fights with free radicals and is a necessary cofactor for the synthesis and stabilization of collagen.

Vitamin E is an antioxidant and a fat-soluble, essential nutrient with anti-inflammatory properties. It helps to support the immune system, cell function, and skin health. Vitamin E may be beneficial at reducing UV damage to the skin. Combinations of vitamins C and E provide improved photoprotective effects than either vitamin alone. Vitamin E can be absorbed even better when combined with vitamin C.

Vitamin E can be found in foods including:

  • certain commercially processed foods, such as cereal, juice, and margarine
  • salmon, and other seafood
  • broccoli, spinach, and other green vegetables
  • nuts and seeds, such as sunflower seeds, and hazelnuts
  • vegetable oils, including sunflower, wheat germ, and safflower oil

Foods that contain Vitamin C are citrus fruit, such as oranges and orange juice, peppers, strawberry, broccoli, brussels sprouts and potatoes.

An image of a plate with slices of orange, apple, watermelon, kiwi, cucumber and a few balck berry in a white background to discuss the role of diet in glowing skin.
Reward of choosing the right nutrients and a healthy diet is a healthy body and glowing skin.

Vitamin D and the effects on skin health

Vitamin D is a fat-soluble vitamin obtained through dietary intake and exposure to UV light. A suitable level of vitamin d in the body may improve skin health. Good sources of vitamin D are oily fish – such as salmon, sardines, herring and mackerel, red meat, liver and egg yolks.

Omega fatty acids and skin health

Omega fatty acids are polyunsaturated fats critical for our health.  Our body can produce some of them but not all. Omega 3 and 6 are the essential ones that our body can not produce and we have to obtain from our diet.

Omega-3s and omega-6s produce the skin’s natural oil barrier, which is critical in keeping skin hydrated and rejuvenated.

Foods contain essential fatty acid are salmon, mackerel, sardines, anchovies, chia seeds, walnuts, flaxseeds, soybean oil, corn oil, mayonnaise, walnuts, sunflower seeds, almond and cashew.  

A balanced diet for glowing skin

Now we know that having healthy nice looking skin is achieved over time, we can’t rush to reverse bad habits or establish new ones. If you only have a few days until your big day, eat well, drink a lot, sleep well and relax. And start your balanced diet from now.

Here is the list of super food that include all essential vitamins and minerals:

  • Fruits such as berries and citrus fruits
  • Leafy green vegetables: spinach, kale
  • broccoli, tomatoes, potato, carrot and any vegetable available
  • Nuts: almond, walnut
  • Fatty fish: salmon, sardines
  • Beans
  • Don’t forget avocado

Have a healthy diet, don’t smoke, don’t drink alcohol, do your exercise, and you will definitely see the results in your skin and the whole body.

Please share your experiences, leave your comments and ask your questions!

So much love! Fatemeh

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