7 day diet plan for glowing skin is perfect for those that want clear, glowing skin. With only one week of changes to make, you won’t be disappointed! The combination of foods and the proper skin care routine will leave your skin glowing and feeling healthy. Combine with an exercise plan and you’ll see the body you’ve been dreaming about!
Foods for Better, Healthier, Younger-Looking Skin
We’ve all heard the saying “you are what you eat.” It’s a cliché, but consistently eating healthfully can really help get you that radiant look. Shifting toward more Mediterranean-style meals is arguably the best way to eat for better skin and overall health. The antioxidants, like beta carotene, vitamin C, vitamin E, selenium, and B vitamins, function as bodyguards to your skin cells, helping protect them from damage. Omega-3’s are also key for skin health and appearance, helping minimize the inflammation that can lead to cell degradation over time. To get those crucial nutrients, add these foods to your grocery shopping list. Water
Drinking more water is the simplest and speediest way to boost your glow and keep skin (and your tissues!) functioning at their best. Try adding fresh citrus or berries to liven up plain sparkling or still water. How much you need to drink varies depending on the person, but I’d make two liters (about eight cups) your minimum. You’ll need more if you exercise vigorously or generally sweat a lot! Watermelon
Two cups of cubed watermelon equal a full cup of water and can help you (and therefore your skin cells) stay hydrated. Plus, the beta-carotene and vitamin C found in watermelon makes it an antioxidant-packed snack. Try cutting it up and storing it in the freezer for a treat during warmer months. Cod
If there is one way all of us could improve upon in our diets, it’s eating more seafood. Less than 10% of us get the recommended 8-12 ounces per week! The omega-3 fatty acids in fish are key to offsetting inflammation, which can lead to skin cell damage, flaking, dryness, and overall dull appearance. Other great sources of omega-3’s include herring, mackerel, tuna, shrimp, sardines, sea bass, halibut, and lobster. Oats
Oats provide selenium, an antioxidant compound that helps protect cells from damage (the type that could ultimately lead to mutation and tumor growth long-term). Plus, the prebiotics found in oats fuel your body’s beneficial probiotics, bolstering your immune system overall. Corn Oil
Plant-based oils like corn oil also supply your body with omega-3’s, helping to minimize inflammation. Since these oils are also low in saturated fat, they’re the perfect choice for cooking to add flavor and increase the antioxidant content of your meal — benefiting your skin cells and heart health. Pecans
The ellagic acid found in many plant-based foods like nuts has been linked to protecting skin cells from UV damage. Pecans also pack antioxidants and minerals, like vitamins A and E, plus calcium and potassium. They’re also a source of zinc which is another nutrient that may help to promote glowing skin and protect immunity. Olives
The polyphenolic compounds found in olives may help protect cells from disruption and improve blood flow throughout your body. Choose these antioxidant-packed fruits to help protect skin cells and improve health overall. They’ll fill you up with a combo of unsaturated fat and fiber. Garlic
Herbs and spices like garlic, oregano, cinnamon, cloves, and ginger can lend a hand, too. Early research has linked them to reducing the production of Advanced Glycation End Products (AGEs). These compounds can cause structural changes in skin when they accumulate, but your favorite flavorings may help slow down the build-up of AGEs.
15 Foods For Naturally Glowing Skin
Drinking lots of water throughout the day will keep your system internally hydrated, which, in turn, directly reflects on your skin. Water not only flushes out the harmful toxins from your system but also keeps wrinkles at bay and gives you naturally glowing skin. Keep a bottle of water handy and sip on it whenever you crave for your favorite cola.
2. Dark Green Leafy Vegetables
When it comes to skin health, dark leafy greens take the front seat. They are loaded with antioxidants and essential vitamins and nutrients (3). Dark green leafy vegetables such as spinach, Swiss chard, radish leaves, mustard leaves, lettuce, coriander, parsley, broccoli, and arugula help rid your skin of dullness and enhance its glow. You can add them to salads, soups, sandwiches, wraps, daal, etc.
Curcumin is the main phytonutrient responsible for turmeric’s antibacterial, antiviral, anti-inflammatory, and antifungal properties. Turmeric taken orally or used for topical application has overall skin benefits, though further research is required to prove the same . You can consume washed and peeled raw turmeric first thing in the morning or while going to bed with a glass of milk. You can also add fresh turmeric to curries, salad dressing, juices, etc.
Avocado is the perfect superfood for the skin. It is rich in vitamin E and healthy fats . A cross-sectional study done on Japanese women has revealed that healthy fats – especially saturated and monounsaturated fats – improve skin elasticity . This means that avocados may help slow down skin damage, lock in moisture, and prevent premature wrinkling and dullness. Easy ways to include them in your diet is to add them to your breakfast bowl, sandwiches, salads, dipping sauce, etc.
5. Aloe Vera
Aloe vera is the most popular home remedy for all skin problems. It contains the hormones auxin and gibberellin that have anti-inflammatory properties. Hence, when you apply aloe vera topically or consume its extract in the form of juice or supplements, it helps reduce any kind of inflammation. A study done on rats has found that it can also boost collagen synthesis and heal dermal wounds . However, don’t ever consume aloe vera gel directly from a plant.
Fruits are loaded with vitamins, minerals, and fruit sugar. These sweet treats keep your hunger pangs at bay, preventing you from consuming sugary junk food that increases inflammation in your body. Hence, by consuming fruits, you will be able to maintain your skin’s health and get the glow that you always wanted. Here are a few fruits that we recommend:
- Mangoes are rich in antioxidants and beta-carotene (a precursor of vitamin A), which is synthesized in the skin. Oral intake of beta-carotene helps reduce UV-induced redness in humans. It also said to prevent premature aging, retain the skin’s elasticity, and facilitate the growth of new skin cells, though there is not enough scientific evidence to support these claims.
- Banana is rich in vitamins A, B, and E and prevents premature wrinkling of the skin. It has moisturizing and antioxidant properties.
- Papaya has antibacterial properties. Thus, it may help in shedding the dead skin cells and clearing your skin of impurities.
- Oranges and kiwis are rich in vitamin C . Vitamin C delays the onset of wrinkles and boosts collagen synthesis Kiwi is also a powerful antioxidant. Other vitamin C-rich fruits are guavas, grapefruits, and strawberries. Vitamin C also protects the skin from sun damage and promotes cell turnover, thus preserving the youth and beauty of your skin .
- Anecdotal evidence suggests that a glass of warm water with honey and lemon juice can lighten your skin tone and keep it clear.
- Apple helps maintain a toned look and makes your skin look younger, though there is no scientific evidence to prove the same.
- Berries have potent antioxidant properties. Anecdotal evidence suggests that consuming them may help you get rid of dark spots and marks quickly.
Carrots contain high levels of beta-carotene, vitamin A, and antioxidants. They make your skin healthy from the inside by flushing out toxins. They also have a photoprotective effect. They protect your skin from sun-induced damage and prevent premature aging and wrinkles. Sweet potatoes and yams are other options that show similar results.
8. Fish And Fish Oil
Fish and fish oil are rich in omega-3 fatty acids. They provide the skin with a healthy dose of natural oils (good fats) to reduce inflammation, acne, and redness. Consume fatty fish like tuna, salmon, and carp or take fish oil supplements to keep your skin healthy and soft. Consume grilled or baked fish. Do not discard the skin.
9. Healthy Fats
Healthy fats are great for your skin. The main sources of healthy fats (omega-6 fatty acids) are nuts (almond, walnut, macadamia, etc.), seeds (flaxseed, sunflower seed, chia seed, etc.), healthy oils (olive oil, rice bran oil, etc.), and fish and fish oil, which we have already talked about. Nuts, seeds, and oils are great options for vegans and vegetarians to nourish their skin, improve its structure, and heal wounds. Include them in your diet in adequate amounts to get flawless skin.
10. Green Tea/Matcha Tea
Green tea is a natural source of antioxidants. It is loaded with a potent phytonutrient – epigallocatechin gallate (EGCG). The percent of EGCG is highest in matcha tea and green tea. These antioxidants in tea help scavenge the harmful free radicals, thereby protecting your skin from premature aging, dark spots, and redness . Green tea polyphenols also prevent acne vulgaris and lipid synthesis by the sebaceous glands, leaving your skin healthy and blemish-free .
Better Skin in 7 Days: Here’s Every Tip You Need to Get Glowing
Day 1: Good Skin Starts With Good Habits
Starting today, it is important to practice good daily habits. We’re going to keep it simple and focus on cleansing, toning and moisturizing, morning and night.
Why These Three Steps?
- Cleanse: Your face collects oil, dirt, and dust throughout the day so it is important to use a gentle cleanser to wash all the debris off.
- Tone: Using a toner after cleansing ensures that there is no residual gunk left on your skin.
- Moisturize: It is important to moisturize your skin regardless if you have dry or extremely oily skin. Using a good moisturizer will help to prevent water loss and keep your skin supple. Moisturizing helps maintain oil balance.
One our favorite moisturizers is the Hidden Glow Brightening Cream. It is a two-in-one skincare and makeup hybrid that instantly brightens skin with light diffusing optics and brightening extracts. It helps to give skin a smoother, younger looking appearance while diminishing the appearance of dark spots and fine lines. It can be used to prep skin for makeup or worn alone for a more radiant complexion.
Day 2: Eat Beauty-fully
On day 2, we are going to focus on what you eat because internal health is crucial in achieving glowing skin. Drinking water and eating nutritious foods is a great way to keep yourself hydrated and your skin happy from the inside out. Your skin reacts to what you are putting in your body, so the better you are eating, the better your skin will look.
Don’t forget to cleanse, tone and moisturize daily, morning and night in addition to eating healthy foods and drinking water. It is important to maintain this routine to ensure that the dirt your face collects is being washed off to prevent your pores from being blocked which causes pimples, blackheads, etc.
Day 3: Add In Exfoliation
Today is exfoliation day! It is important to remove dead skin cells so that your skin can be more receptive to your skincare products. There are many different types of exfoliators and different methods of exfoliating. It’s all about figuring out which is best for your skin.
- Start your routine by cleansing.
- Then, follow up with an exfoliator of your choice. It is important to choose an exfoliator gentle enough for your skin type. And you don’t want to over-exfoliate!
- Next, follow with toner and moisturizer after all grime has been washed off.
- It is important to remember that you should not exfoliate consecutive days in a row. Over-exfoliating your skin can work against your glowing skin process and cause more breakouts and dry patches.
Day 4: Mask On, Mask Off
Mask day! The day after exfoliating you may notice that your skin is smoother and softer. However, this does not mean that you can ease up on your routine! You should still cleanse, tone and moisturize your face daily and drink water and eat nutritious foods.
Adding a mask into your weekly routine is a great way to draw out any impurities and/or add additional moisture to your skin, depending on the type of mask.
The best mask to use the day after exfoliating is a hydrating mask.
Day 5: Sleep Your Way To Better Skin
By day 5, your skin should be visibly brighter, smoother, and you should definitely be on the right track to a glowing complexion. Don’t forget that it is important to sleep at least 6 to 8 hours daily. Not only is it good for your health, your skin will thank you too!
Day 6: Ready For Lift Off
It’s mask day again! On day 4, you will have noticed that you already used a mask and you might be wondering, why should I mask again? There are many different types of masks and today we are going to be using a peel off mask.
A peel off mask is perfect for removing gunk in your skin to reveal a brighter and smoother complexion. A peel off mask will actually pull debris and impurities from your pores, while a hydrating mask works to add an extra dose of hydration to skin.
Day 7: Your Glow Has Landed!
Congrats Wander Beauties! You’ve reached the week mark. By now your skin should appear more radiant, hydrated, softer, and smoother. However, just because you’ve reached day 7 doesn’t mean you can stop here. In order to maintain your glowing skin, you have to remember that it is important to cleanse, tone and moisturize daily. It is also essential that you remember to exfoliate 1-2 times a week and use face masks 1-2 times a week as “boosters” to your routine. Don’t forget the importance of living a healthy lifestyle. Beauty starts from within so make sure you take care of yourself internally as well. Health is wealth!