You are what you eat. When your body’s nourished, you look healthy. That is the power of proper nutrition. It works from the inside, in a holistic and natural manner, to help give you a healthy, wholesome life that then reflects in the way you look. At amaiaa, we believe wholesome wellness is a cornerstone of beauty. For what is beauty, if not a healthy, vibrant, glow!

According to the ancient Indian medical treatise, Sushruta Samhita, which also laid down the foundation for Ayurveda, your body is composed of the three doshas (elements) of air, fire and water. When the three are in balance, your body is full of health and vitality, and when they’re not, it affects your metabolism, your hormones, your joints, and it shows on your skin. So for instance, if there is an excess of air, your body will tend to be drier. You may hear your knees creak when you sit or stand, and your skin and hair will look parched. The way to fix this is through a diet rich in good fats—plenty of nuts and seeds and their oils, including monounsaturated oils like olive, canola and sesame, and polyunsaturated oils like sunflower, safflower and fish oil. Including good fats in your diet is also a great way to moisturize your skin from within.

Modern science backs this claim, too. According to a 2001 study called “Skin Wrinkling: Can Food Make a Difference?”, those who consumed more veggies, monounsaturated fats and legumes but less dairy and sugar had lower degrees of skin damage, especially wrinkles, on exposure to the sun. A diet packed with fruits and vegetables is rich in antioxidants, which help fight off your skin’s biggest foes, free radicals. The best skin foods nourish from within and give you healthy, glowing skin.

Yet another study, published in the American Journal of Clinical Nutrition found that acne-prone people who consumed lower Glycaemic Index (G.I.) foods had fewer acne lesions. What that means is, you replace simple carbs such as wheat flour, refined flour and white rice for more complex carbs like millets and brown rice. The traditional Indian diet uses a variety of complex carbs, from finger and pearl millets, which we call ragi and jowar, respectively, to sorghum (bajra). These foods are all high in nutrition and low in glycaemic index, making them great skin foods. Here are 10 natural superfoods you could consider including in your diet, two to three times a week, for glowing skin.

What Natural Foods Can Give You Glowing Skin?

1. Avocado.

The first natural food for glowing skin is the Avocado! Rich in vitamins C and E, both antioxidants, avocados prevent the oxidative damage caused by environmental factors like the sun and pollution, delaying the appearance of fine lines and wrinkles.

2. Tomatoes.

One of the few sources of all major carotenoids, which lends to their lovely red color, tomatoes help fend off skin darkening and pigmentation, along with signs of aging. They’re also a good source of vitamin C. A great choice towards glowing skin.

3. Flaxseeds.

One of the few vegetarian sources of omega-3 fatty acids, flaxseeds are great for glowing skin and hair health. They boost collagen production, improving your skin’s elasticity, keeping it supple. It also makes your hair stronger and more voluminous.

4. Broccoli.

This cruciferous green contains a compound called sulforaphane, which has been found to have cancer-fighting properties as well as properties that prevent sun damage. According to certain reports, sulforaphane can bring down the number of cells killed by UV light by as much as 29 percent, and its effects last up to 48 hours. That’s a sunblock you can eat!

5. Walnuts.

One of the few natural foods with an optimum ratio of omega-3 to omega-6 fatty acids, walnuts help fight dryness and inflammation and have anti-bacterial properties, making them an excellent option for those with dry skin as well as those with acne-prone skin. Walnuts also contain a compound called selenium, which is vital for nail and hair growth. 

6. Watermelon.

Watermelons are a great way to stay hydrated. Plus, they pack in beta-carotene and vitamin C, both antioxidants that boost collagen production and maintain the elastin, delaying the onset of fine lines and wrinkles. Anti-aging salad, anyone?

7. Soy.

Another natural food with glowing skin benefits is Soy, which is rich in isoflavones, a plant compound that can mimic estrogen, and therefore, has been found especially beneficial if you’re going through menopause, as well as during peri- and post-menopausal phase. This phytoestrogen has been found to reduce skin dryness and wrinkles while improving skin elasticity and even protecting your skin from UV damage.

8. Dark chocolate.

A 2014 study found that eating 20 grams of over 70% dark chocolate a day could double your skin’s ability to withstand the effects of the sun. Yet another study found that after six weeks of eating dark chocolate, every day, most participants had thicker, smoother, more hydrated skin, with fewer wrinkles, more even texture and improved blood flow to the skin surface. Well, not like we needed so many great reasons to dig in!

9. Pomegranate.

In India, there’s an old wives’ tale: Eating red foods will give you rosy cheeks. Turns out, in the case of pomegranates, that’s not entirely hearsay. Pomegranates are rich in polyphenols, antioxidants that not only fend off free radicals but also improve blood flow in the skin, giving you a bright, healthy glow. 

10. Carrots.

Carrots contain a derivative of vitamin A called retinoids, a major component in OTC anti-aging and anti-acne treatments. The beta-carotene also helps prevent dark spots. Another great option on your journey to glowing skin.