The food you eat each day influence the way you look. In order to achieve radiant-looking skin, you need to follow a nutritionally balanced meal plan as per your body constitution.

Enhancing beauty through your diet is an art. It will help to feel and look at your best at any age.

Saying this, what is your thoughts on ‘being beautiful’?

For me, it is not just the way you look or present externally. It is more of a feeling or quality. Beauty should always be linked with health and vitality. What we look outside is a reflection of what’s inside us.

Are you familiar with the top skin nurturing nutrients and their sources?

For an overall balanced, healthy looking skin you need the following nutrients.

  1. Anti-oxidants

The environmental and dietary toxins might result in an aging effect on the skin. Aging effect means there will be a loss of skin tone, along with fine lines and wrinkles. Anti-oxidants help in protecting the vital proteins i.e. collagen and elastin. These proteins maintain the skin’s elasticity and boost the blood circulation. This promotes natural radiance and makes the skin lustrous.

Which are the major skin anti-oxidants?

  • Vitamin C which is the key to collagen production
  • Vitamin E
  • Flavanoids
  • Resvetarol

All of these skin anti-oxidants are found in Fresh fruits and Vegetables.

Tip 1 – To ensure you are getting enough of beauty nutrients, make your plate a Rainbow plate. No, I am not speaking about the design. Include Fresh vegetables, fruits from berries, squash, carrots, beets, sweet potatoes and greens in your diet.

  1. High quality proteins

Skin is formed mainly of protein. Hence lack of proteins can result in sagging skin.

Tip 2 – Sources of healthy proteins come from Fish, eggs, lean meat, dairy, and vegetables like Tofu, quinoa, algae, spinach, nuts, beans and legumes.


  1. Essential Fatty acids or EFA

EFA support healthy cell membranes and helps in maintaining Skin’s natural oil barrier. They also keep the skin hydrated, smooth and plump.

You can obtain them only through your diet.

Tip 3 – Include oily fish, eggs, nuts, chia and flax seeds in diet.

  1. Hyaluronic acid

This helps skin cells to retain moisture and also facilitates the passage of nutrients in to the skin and removal of waste products.

Skin ageing is associated with loss of skin moisture. The key molecule involved in skin moisture is hyaluronan or Hyaluronic acid (HA). It has a unique capacity to bind and retain water molecules.

Our body manufactures HA from food.

Tip 4 – Include vegetables, soy foods and sweet potatoes in diet for HA

  1. Hydration

Staying hydrated is essential for the health of your skin. Remember to supplement hydration through diet by eating foods with high water content like – cucumber, watermelon and celery.


Factors affecting our Skin

  • Diet and Lifestyle

Poor diet and unhealthy life choices will have negative impact on your skin.

Avoid – Processed and fast foods high in Sugar, Hydrogenated fats, Alcohol, Smoking

Include – Organic fresh vegetables & Fruits, Good quality Olive oil and coconut oil

Swap – Sugar with Maple syrup/Date syrup/Raw honey, Highly processed table salt with Himalayan pink salt, Black tea and coffee with herbal teas and hot water

  • Hereditary and ageing

You can’t change your skin type or constitution but can adjust your diet to support it.

For example, as you age, your skin loses moisture. You can regain this moisture naturally.

Practice the following:

  1. Drink water immediately after waking up in the morning. This helps in flushing out the toxins before first meal and keeps your skin supple and radiant.
  2. Keep a large bottle of water with you always and sip from it throughout the day. It will help in keeping the skin nourished and also reduces wrinkles and fine lines.

Concept of Aging in Ayurveda  

The concept of aging has been described well in Ayurveda. Aging is a continuous process which starts from the beginning of conception and ends with death. Acharya Sushruta mentions Jara or old age as Swaabhavika meaning Natural. It is not a disease, but a natural phenomenon just like hunger, thirst and sleep. The physiological changes occurring in Jara (old age) with respect to shareera (body), indriya (senses) and manas (mind) has been explained in detail by various scholars in Ayurveda. The incidence of few diseases is more in the period of old age. Ayurveda has specifically described how to attain delayed aging, how to prevent Akalajara Vyadhi (early aging), their treatment etc. In short Ayurveda has described how to age gracefully with good quality of life.

Ayurveda advocates increasing lifespan by following dinacharya (daily regimen), ritucharya (seasonal regimen), sadvritta (code of conduct), shodhana (detoxification) and rasayana (rejuvenation).

  • Stress

Stress can lead to various skin problems like wrinkles, dark under eyes, and even eczema. For this, practice meditation and Yoga. Also, eat healthy fats from oily fish, fresh vegetables and fruits.

  • Environment

Pollution, weather changes, UV rays and sun exposure all impact skin negatively.

Eat antioxidant rich food to protect skin. Also keep yourself covered and protected from extreme weathers.


When it comes to skin health, there’s no cream, gel or exfoliator equivalent can do what a healthy diet does. To get that glowy look, you might have the most luck with picking the right foods for your diet.

Photo by Kimberly Nanney on Unsplash

Article by Arya Krishna