Are you anxious about the glow and beauty of your skin? Do you know the importance of healthy food for glowing skin? You are not the only one; millions think about the same thing. People always spend on creams and lotions for beauty to preserve their glowing and good skin. However, our skin’s glow is directly proportional to a healthy lifestyle and diet. Food items contain abundant vitamins, protein, minerals, and antioxidants that will keep your skin glowing, so everyone should know food for radiant and fair skin. A healthy lifestyle is always helpful in making your skin healthy and bright. We have prepared a list of food and diet charts for glowing and fair skin to guide you.

Healthy Diet for Glowing Skin:

Aside from lifestyle and genetics, what you eat significantly affects your skin health. Be sure to eat foods that provide all the nutrients, and you will reap the benefits of having beautiful, glowing, and healthy skin. Are you ready to start on a healthy diet for glowing skin? Keep scrolling to know more!

Early Morning: (6:00 a.m.)

  • What To Eat: Drink a cup of lukewarm water with the juice of half a lemon and honey on an empty stomach.
  • Benefits: This detox juice clears the stomach and can give you clear and glowing skin.

Breakfast: (7:30 – 8:00 a.m.)

  • What To Eat: Omelette with one toasted multigrain bread and 1 cup of milk.
  • Benefits: A breakfast diet containing fruits, milk, and eggs promotes healthy, radiant skin.

Mid-Meal: (11:00 – 11:30 a.m.)

  • What To Eat: Have pomegranate juice Or  1 cup of freshly pressed orange juice
  • Benefits: They are rich in antioxidants, vitamins, protein, and minerals. This mid-morning routine can make your skin look healthy and shiny.

Lunch: (1:00 – 1:30 p.m.)

  • What To Eat: 1 cup of your favourite veggies (carrot/potato etc. along with two chapatis, a cup of curd and some salad
  • Benefits: This food for fresh and glowing skin can provide various nutrients for your body’s needs.

Snack: (3:30 – 4:00 p.m.)

  • What To Eat: 1/2 cup baked sweet potato/ sprouts salad
  • Benefits: Snacking with healthy choices of sprouts, sweet potatoes, or drinks maintains the charm of your skin.

Dinner: (7:00 – 7:30 p.m.)

  • What To Eat: A cup of your favourite veggies or chicken, two chapatis, or a bowl of rice with a cup of curd.
  • Benefits: Stews and curries can help make your body healthy and give you flawless skin.

Bed Time: (10:00 – 10:30 p.m.)

  • What To Eat: Take a pinch of turmeric in a glass of warm milk
  • Benefits: The drink will assist your skin in battling free radicals, thereby enhancing your complexion.

Read More: Home Remedies for Glowing Skin

Healthy Foods to Get Glowing Skin:

1. Leafy Greens:

Green Leafy Vegetables are the top food for a glowing face. Greens are loaded with vitamins, nutrients, and antioxidants. Greens like spinach, mustard greens, kale, and broccoli are rich in vitamins C, A, and K. They also offer a good source of iron and folate. All these are vital in improving the complexion of our skin. They protect the cells from the harmful impact of the sun’s harsh rays; antioxidants safeguard your skin and give it a healthy glow.

2. Avocado:

Avocados are a powerful fruit that wonders for your skin and can be the best food for skin glow. Avocado oil penetrates your skin, leaving it soft, well-cleaned and nourished. The antioxidants assist in eliminating wrinkles that give a youthful glow to your skin. Lutein helps keep your skin well hydrated by preventing major skin lipid breakdown and increasing your skin’s water content. It is essential to know how important hydration is for a healthy complexion.

3. Green Tea:

Green tea is a part of the diet for glowing face and hair. It is packed with vitamins B2 and E, vital to maintaining skin health. Green tea helps lighten the skin’s dark spots and blemishes, making it suitable for complexion care. It is tender on the skin and can decrease inflammation as well. Regularly use green tea to improve your complexion and get a fairer tone. This potent antioxidant mix can help your skin look fresh and glowing.

4. Water:

You will not need blush to make your cheeks look rosy and pink or lip-gloss to make your lips look rosy with the right amount of water intake. You must include 3 litres of water in your daily diet chart for glowing and fair skin. Drinking water makes a massive difference in skin complexion. There is an improvement after a few days of increased water intake. Skin looks firmer, tighter, and softer. There is a distinct glow (or it just seems hydrated well).

5. Citrus Fruits:

Citrus fruits can do wonders for your skin and are a storehouse of health benefits. Hence they should be a part of a healthy diet for glowing skin. Orange, sweet lime, know, and lemons can add radiance to your skin. Citrus fruits are full of antioxidants capable of fighting free radical activity and keeping your skin healthy and bright. They also protect your skin against any harmful damage that may result from constant exposure to the sun and pollution. The peels are also used extensively throughout the globe in beauty regimes.

6. Fish and Fish Oil:

Fish Oil is abundant in the EPA version of Omega-3 fatty acids that regulate natural oil development in our body. Regulated oil production means that your skin will remain hydrated without becoming oily. Fish oil facilitates skin hydration and nourishes the skin from within, making your skin look beautiful and young. This makes fish and fish oil a healthy food for glowing skin. Salmon, Tuna, Sardines, Anchovies, and Herring are the best fish choices to reap the most benefit for the skin’s well-being.

7. Almonds:

Soaked almonds are an excellent food choice and are the best diet for glowing skin. It can help you greatly if you want to improve your skin tone and regain your lost glow. It internally repairs the damaged skin tissues and speeds up the development of new cells. Therefore, your skin’s tone and texture are greatly improved. Almonds contain vitamins that enhance the health of your skin and hair. In soaked almonds, significantly more vitamin E is available than in traditional raw almonds.

Read More: Best Juices for Fair-Glowing Skin

8. Tomatoes:

Tomatoes have high amounts of vitamin C, which helps treat acne and oily skin, achieving an even skin tone and a healthy glow. Tomato is regarded to be a natural bleaching agent and helps to lighten skin tone. Tomatoes add to the collagen content in the skin, thereby preventing it from sagging. Tomatoes also have more excellent antioxidants, which help to decrease the skin’s fine lines. Therefore it is the diet for fair skin.

9. Turmeric:

Turmeric is traditionally used as a remedy for various skin conditions. It can be added to milk and consumed as one of the foods to get fair skin. Its antibacterial and antiviral properties protect the body from various infections. Turmeric includes antioxidants and anti-inflammatory elements, making the skin fair, glowing, and lustrous.

10. Carrots:

Carrot juice ranks among the top juices and foods to eat for glowing skin. It includes vitamin A, which combats acne, wrinkles, pigmentation, and irregular tone of the skin. Your body transforms beta-carotene into vitamin A – the primary carotenoid in orange carrots. A tiny carrot provides almost 300 percent of your daily intake of vitamin A (4,142 micrograms of beta-carotene), so one carrot a day could go a long way to acquire that pleasant glow.

11. Strawberries:

Strawberries are also an outstanding source of vitamin C that can maintain good skin and be a part of the food for fresh and glowing skin. The berries enhance your skin’s colour tone, soothe irritated skin and provide UV protection. Salicylic acid and ellagic acid found in strawberries reduce hyperpigmentation and dark spots. It has been shown that the alpha hydroxy acid agents in strawberries enhance and rejuvenate photo-damaged skin. This makes strawberries ideal food for fair skin.

12. Dark Chocolate:

Who doesn’t like chocolates? That too, if you can eat it to enhance your skin glow! Dark chocolate decreases pigmentation and dark spots and keeps the skin healthy and glowing. It also detoxifies the skin and sloughs off dead skin cells, helping to make your skin look bright and fresh. Including dark chocolate in your diet for glowing skin makes skin scars and blemishes lighter. It has large amounts of magnesium that decreases stress, which avoids collagen breakdown and keeps skin healthy.

13. Yogurt:

This is yet another healthy food for glowing skin. It has a moisturizing impact on your skin and naturally heals dry skin. Because of specific gastrointestinal issues, many individuals suffer from acne. It also maintains a happy and active intestine that leads to good fair skin. Yoghurt is an essential beauty ingredient for face packs, as it contains lactic acid that exfoliates and helps clear off all dead cells and lightens blemishes.

14. Kiwi:

Kiwi is food for glowing faces, flawless skin, and the best diet for radiant skin. Vitamin C’s goodness comes into play in skin lightening! Kiwi fruit has vitamin C, which lightens the tone of the skin. Kiwi is a delicious fruit rich in vitamin E, and Kiwi functions as the best rejuvenator and moisturizer for the skin. It brightens and makes the skin look fresh. It also contains dietary fibre that helps flush out your body’s toxins. You can drink and add kiwi juice to desserts and salads as well.

15. Cottage Cheese:

Cottage cheese or paneer is a superfood for fresh and glowing skin and an excellent food for radiant skin. It is filled with selenium, protein, Vitamin E, and antioxidants to help fight free radicals and make your skin look glowing and fair. It also includes vitamin B, protein, omega-3 fatty acids, and omega-6 fatty acids that help to keep hair and skin healthy, bright, and refreshing. Lastly, it is also great for nourishing the skin and producing collagen.

Read More: Vitamins For Glowing Skin

#Tips to Take for Glowing Skin:

Given Below are Foods to Avoid for Glowing Skin:

1. Alcohol:

Alcohol causes our skin to be dehydrated and makes it dry and rough.

2. Sweets:

Excessive sweet things can cause acne on the skin, and your natural glow can also be taken away!

3. Street Foods:

The excess oil in deep-fried foods blocks the skin’s pores, damaging the skin’s overall health!

4. Coffee:

Consumption of more than two cups of coffee daily will dull your skin without lustre.

5. Food Containing Artificial Additives:

Many processed products consist of artificial colours and non-nutritious artificial preservatives and flavourings.


In conclusion, a diet for glowing skin should prioritize hydration, incorporate antioxidant-rich foods like fruits and vegetables, and include healthy fats. Additionally, avoiding excessive sugar, processed foods, and alcohol can further support skin health. Remember, consistency and a balanced approach to nutrition are key to achieving and maintaining a healthy, radiant complexion.


About Suvarna

Suvarna is a freelance content writer with over 8 years of professional writing experience. She specialized in developing research-based content on Beauty, Skin, and Hair Care. Suvarna believes that beauty is one of the key factors for every personality. She always strives to bring more authenticity and credibility to her articles.