We usually think that expensive serums or lotions are the reason behind someone’s glowing skin. Or maybe the person is plain lucky to have been born with a radiant blemish-free skin.

Yes, moisturizers, genes and expensive beauty products have a role to play. But it’s only a supporting role. The real hero behind gorgeous and lustrous skin is FOOD. So whether you want to get rid of acne, fight premature aging or reduce fine lines, eating right is the right way ahead.

After all, you are what you eat.

So, here’s the list of top 5 foods for beautiful skin-

Spinach:

Popeye’s favourite veggie is choc-a-bloc with skin-friendly nutrients – Vitamin A, Vitamin C, Vitamin K, biotin and folic acid. Vitamin A unclogs pores, lowers inflammation, and increases skin cell exfoliation while vitamin C stimulates collagen production which reduces appearance of fine lines and wrinkles. The Vitamin K and biotin content in spinach reduce dark circles, pigmentation, and skin inflammation.

Time and pairing

You can relish a spinach omelette for breakfast or eat spinach with grilled chicken for lunch/dinner. Both eggs and chicken are excellent sources of Vitamin B 12. Vitamin B 12 plays a key role in converting the folic acid in spinach to its active form – folic acid. Folic acid gives skin its firm texture and reduces the signs of skin aging.

Papaya:

This tropical fruit teems with powerful enzymes – chymopapain and papain. Chymopapain treats anti-inflammatory issues – the common cure to most skin problems. Papain works as an excellent exfoliator. It removes blemishes, dead cells, and acne as well as lightens the skin. Additionally, papaya is loaded with Vitamin A which stimulates fibroblasts; these cells make tissues that keep your skin firm and healthy.

Time and pairing

Relish a 100-gram serving of papayas as a mid-morning snack. Pair it with 7-8 almonds or a tablespoon of sunflower seeds. Most nuts and oilseeds are loaded with Vitamin E. Vitamin E enhances the absorption of Vitamin A.

What’s more, these nuts/oilseeds are rich in magnesium that repairs damaged skin tissues and keeps pimples at bay. Their essential oils ensure a younger-looking skin with a fair, smooth complexion.

Flaxseeds:

These tiny seeds offer a bevy of beauty benefits. They decrease inflammatory skin issues and hydrate your skin. A powerhouse of omega-3 fatty acids, flaxseeds iron out blemishes and fine lines. Omega 3 fats also work as natural moisturizers that keep the skin soft, smooth, and supple. Additionally, this power-packed seed keeps a tab on sebum production, thus stopping acne breakouts.

Time and pairing

Relish a teaspoon of flaxseeds with the folic acid-rich oranges as a mid-morning snack. Combining folic acid with Omega 3 boosts the anti-inflammatory power of Omega 3.

Tomatoes:

Tomatoes are the richest source of lycopene, a carotenoid that boosts collagen strength. Collagen gives your skin its firm, youthful structure and neutralizes the skin-aging free radicals. What’s more, lycopene acts as a natural SPF thus lowering sun-induced skin damage and sunburns.

Time and pairing

Toss a tomato or two with olive oil for a late evening snack. Or you could prepare a tomato and basil soup with a drizzle of olive oil along with dinner. This combination works wonders because the essential oils in olive oil increase absorption of the fat-soluble carotenoid.

Green tea:

Green tea brims with Epigallocatechin Gallate (EGCG), a strong antioxidant that flushes out toxins. Once these impurities get removed, all acne and pigmentation issues get sorted. Also, this green elixir is loaded with catechins that inhibit collagen and elastin breakdown. Both these proteins reduce fine lines and wrinkles. Rich in polyphenols, green tea increases blood and oxygen circulation – the key to flawless skin texture.

Time and pairing

It’s an excellent beverage for after meal consumption. Add some honey to your cup of green tea. Both honey and green tea are teeming with antioxidants that renew skin cells and promote younger looking skin. Also, they combat acne and breakouts by flushing out toxins.

But before you start eating these foods, remember to keep their portion size in check. A tiny piece of chocolate, 8-10 almonds, 1 teaspoon of flaxseed, 2 cups of green tea a day or three-four eggs in a week. Getting greedy with these foods will reverse their advantages.

So, go ahead and soak in their amazing beauty benefits ☺

Vishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.