Forget blush. Try tomatoes, carrots, peppers for skin glow

Your skin needs a healthy diet full of colourful fruits and vegetables to look its best. Here’s what you should put on the menu.

The recipe for radiant skin includes plenty of fruits and veggies in different hues | Image for representation | Photo: Anna Pelzer/Unsplash

Is your skin dull and pale? The culprit might be what is on your plate. For that bright, rosy glow, it’s important to load up on healthy, colourful foods.

The key to enhancing skin health lies in consuming a diet featuring a range of colours. Orange, yellow, green, and purple are the primary colours seen in fruits and vegetables that are rich in various types of nutrients. Natural food colourings, such as lycopene in tomatoes and beta-carotene in carrots, are abundant in antioxidants that are good for the skin. These antioxidants counter free radicals, which cause ageing and skin damage.

Eating a variety of colourful fruits and vegetables provides a spectrum of minerals and antioxidants that help to maintain healthy, vibrant skin. Conversely, synthetic food colourings, found in many processed eatables, are detrimental to skin health and can cause other serious problems. Sensitivity issues may also result from consuming such substances.

 

Know your nutrient-colour combos

 Various colours in foods are linked to distinct health advantages. For instance, foods rich in yellow pigments often contain beneficial compounds such as carotenoids and flavonoids. Bananas are rich in potassium and vitamin B6. Pineapples are loaded with fibre and anti-inflammatory properties. Ripe mangoes and yellow squash are high in vitamin C, vitamin A, and fibre. Lemons are full of vitamin C and citric acid. Corn contains fibre, vitamins, and minerals. Papaya contains enzymes and vitamins that may contribute to skin brightness. Turmeric is known for its anti-inflammatory properties.

Even different-hued varieties of the ‘same’ food come with unique benefits.

For example, incorporating yellow, red, and green bell peppers into your diet provides a range of nutrients and health benefits. Yellow bell peppers are a good source of vitamin C and antioxidants. Red peppers contain a high amount of vitamin C (essential for immune system support and skin health), vitamin A (crucial for vision and skin health), and anti-inflammatory effects, contributing to overall health. They are also rich in antioxidants like beta-carotene and quercetin, helping to combat oxidative stress in the body. Green peppers are low in calories, rich in vitamin K (important for blood clotting and bone health), and a good source of dietary fibre, aiding digestion and promoting a feeling of fullness.

Hues of essential minerals

Foods rich in magnesium can contribute to healthy skin. Options abound, including nuts and seeds (almonds, sunflower seeds, pumpkin seeds), leafy greens (spinach, kale, Swiss chard), whole grains (brown rice, quinoa, oats), legumes (beans, lentils, chickpeas), and fatty fish like salmon and mackerel, which are also rich in omega-3 fatty acids.

Another important mineral is selenium, which helps protect against oxidative damage, supports a healthy immune system, and contributes to the overall well-being of the skin. Good sources of selenium include Brazil nuts, seafood (especially tuna, sardines, halibut, and shrimp), sunflower seeds, brown rice, and poultry (particularly chicken).

 Shades of vital vitamins — and sun

As we age, skin nourishment becomes increasingly vital, especially with vitamin E. Boost your intake with vitamin E capsules and foods such as nuts (almonds, sunflower seeds), spinach, broccoli, and vegetable oils. Rich in antioxidants, it helps protect skin cells from damage caused by free radicals. This can contribute to healthier skin by supporting collagen production and maintaining skin elasticity.

Spinach, rich in vitamins A and C, supports overall skin health too. Nerves also impact skin, and you can strengthen them by having food that is rich in vitamin B. Since vitamins B and C are water-soluble, having them slightly in excess in the body is not a concern, so you can have foods containing them in plenty.

And don’t forget vitamin D. As a dermatologist, I declare vitamin D deficiency a silent epidemic. Almost every other person today faces health issues due to a lack of vitamin D, and we must ensure that our diet is fortified with it. Foods rich in vitamin D and calcium contribute to better nails, hair, bones, and overall health by supporting cell growth and repair. Include fatty fish (salmon, mackerel), fortified dairy products, and egg yolks in your diet for healthy skin. Given that sunlight is a primary source of vitamin D, spending time outdoors is beneficial too.

A rainbow of antioxidants

 Antioxidants help counter some of the effects of pollution and boost immunity, making them especially important for children, sportspersons, and elderly persons with medical conditions or diseases. Free radicals generated due to exposure to harmful sunlight, pollution, smoking, and so on can lead to skin stress, damage, or even apoptosis (the technical term for skin death). Having an antioxidant-rich diet could help neutralise free radicals and help prevent wrinkles, ageing, and other damage to skin health.

Prioritise a protein-rich diet and green vegetables like broccoli for antioxidants and vitamins that support skin renewal. Collagen powders can also help. Lycopene in red tomatoes contributes to sun protection, deep blue or purple blueberries are packed with numerous antioxidants, and nasunin in purple eggplant protects skin cells.

 

Watch what you drink

Managing skin conditions like eczema requires consuming foods high in water content, while those with psoriasis and lichen planus should avoid allium-rich foods like tomatoes, onions, garlic, peppers, tea, and mangoes

To get the most out of a well-planned diet for good skin health, hydration is essential since it facilitates the body’s absorption of vitamins, minerals, and antioxidants. Minimise dehydrating drinks like alcohol, tea, and coffee. Smoking, using a hookah, or passive smoking also causes dehydration and contributes to collagen damage, which accelerates skin ageing. Consuming foods high in water content is crucial for managing skin conditions like eczema, while those with psoriasis and lichen planus should avoid foods high in alliums, such as tomatoes, onions, garlic, peppers, tea, and mangoes.

A balanced diet plays a major role in cultivating our health from the inside out.  So, make sure you stay hydrated and have two to three colours of the rainbow in your daily diet to meet your nutritional needs. Remember that adults, children, teenagers, and the elderly have different nutritional needs for glowing skin and that people living in highly polluted areas need to consume more antioxidants. For specific skin problems, I recommend you consult a dermatologist for advice.

Dr Deepali Bhardwaj is a dermatologist, anti-allergy specialist, laser surgeon and internationally trained aesthetician. She tweets @dermatdoc. Views are personal.

(Edited by Asavari Singh)