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12 Foods to Make Your Skin Glow

Have you ever wondered how celebrities can look so good even without make-up on? It is the glow that they emanate, making them look all healthy and radiant. No beauty product can produce such glow as it comes from within as a result of your food intake. You could have that ‘celebrity’ glow too, simply by adding these food to your diet.

Dark chocolate

You must be rejoicing at the mention of this as you don’t have to feel guilty reaching out for those dark pleasures anymore! Dark chocolate has always been associated with lowering the risk of heart diseases but now, research has indicated that the high levels of cocoa flavanoids contained can help to soften and hydrate skin. But remember, moderation is the key, so just a small piece every now and then would do.


This is another treat that doubles as skin therapy. Yogurt is rich in biotins which promote glowing skin and strengthen nails. Your body and health stand to benefit from yogurt consumption too as yogurt is rich in protein as well as enhances the metabolism of fat, giving you a trimmer body. There are more reasons now to head to the many yogurt bars that have started to sprout everywhere around town.

Nuts and seeds

You’ve known that this great snack is a rich source of protein but did you know that nuts and seeds are also rich in vitamin E that promotes skin repair? Vitamin E works well if you have bouts of sudden redness or irritation of the skin. It also boosts your immunity and reduces inflammation, so add more nuts and seeds to your diet by simply snacking on sunflower seeds or adding walnuts to cakes and peanuts to soups.

Melons and mangoes

These fruits are already a favourite for being so sweet and juicy. Now you can tuck in more watermelons, honeydew, mangoes and pumpkin as they contain carotenoids that will do wonders for your skin. Carotenoids improve the quality of your skin, reduce dryness, enhance the elasticity and tone of the skin, improve pimples and acne and slow down the ageing of the skin. That’s not all; carotenoids even have sun blocking properties. With that knowledge, every woman must love melons and mangoes now.


The fish with the bright orange flesh is known to be good for the heart due to its high contents of omega-3 fatty acids. These acids are great for the skin too; they reduce inflammation, redness, acne and scaly skin as well as act as skin moisturisers by releasing natural oils. Other fish that are rich in omega-3 fatty acids are tuna, mackerel, sardines, herring and trout, some of which can be obtained so easily that there’s no reason to not add them to your diet for better looking skin.

Guava and kiwi

It isn’t just orange coloured fruits that are good for the skin; green ones are equally important too. Guava and kiwi are extremely rich in vitamin C which is essential for healthy skin and nails. Studies have indicated that people who had a diet high in vitamin C did not have dry skin and have lesser wrinkles too. Of course, oranges, avocados and mangoes contain lots of vitamin C too, so just eat whichever you fancy.

Sweet potatoes, carrots and papayas

The beta-carotenes in sweet potatoes keep the skin soft and supple with a natural glow. If you can’t think of ways to add sweet potatoes to your diet, make sweet soup or simply boil them. Carrots and papayas are probably alternatives that are easier to find and consume while tomatoes work just as well too. Notice the similarity between all these food? They are all orange in colour, a common characteristic of fruits and vegetables high in beta-carotenes.

Leafy green vegetables

You’ve known that leafy greens are packed with vitamins and minerals but how do they help you get good skin? It is the antioxidants that protect the cells and stimulate their growth, leading to wrinkle- and damage-free skin. Antioxidants protect your skin from the sun too by shielding your cells from the damaging effects of the rays. If you want to look youthful and be guarded from the sun, have a portion of spinach, watercress, kale, romaine lettuce, Brussels sprouts, broccoli or asparagus at every meal.


Few would expect that this carbohydrate-rich food to be good for the skin! Rice contains gamma-oryzanol and antioxidants which heal and soothe inflamed skin and pimples. Rice oil has been used to relieve sensitive skin while rice powder, or more commonly known locally as bedak sejuk, has been traditionally used to alleviate oily skin. Rice is also known to be rich in hydrolat, a substance which promotes collagen-building.


Almost everyone loves berries – strawberries, blueberries, raspberries… they are juicy and make desserts taste yummy when added to them. Berries are rich in vitamin C, which we all know for now is a powerful antioxidant that repairs skin and retains its elasticity. Sprinkle some onto your yogurt or cereal or just munch them on its own.


Grapefruit, along with other orange or red coloured fruits such as watermelons and tomatoes, are rich in lycopene, another powerful antioxidant. Lycopene is effective in protecting your cells and fight the free radicals that come from the sun’s UV rays and pollutants. Grapefruits are available at most supermarkets, so you can get hold of them easily to make them part of your regular diet.

Plain water

Good ol’ plain water is the last but simplest on the list. Models always make sure that they drink a minimum of 8 glasses of water a day to ensure that their skin is hydrated and remains supple. Wrinkles will be kept at bay if we are hydrated internally, so constantly sip from your bottle at work and carry a bottle with you too when you are out and about. This ensures that you will remain hydrated throughout the day and also minimises the possibility of you buying sugary drinks to quench your thirst. (By the way, sugar is bad for the skin as it causes wrinkles and sagging).

The food above are easy to eat (and drink), so you wouldn’t find it a torture to incorporate them into your diet. In fact, you would most happily enjoy a bar of chocolate or add berries to your yogurt or cereal. Just remember that moderation is the key as you don’t want to end up with a glowing complexion but a ballooning body.

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