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How to have glowing skin by changing your diet

Written By Rafael Marquez - July 25 2017

Our daily nutrition is more important than you probably think. I am 100% positive that having a deficiency in vitamins, iron, or antioxidants will affect either your skin or overall health. Now that being said, how many times have you ran out the door late to work without eating breakfast or dinner? You’ve probably heard plenty of times about the importance of never skipping the most important meal of the day: Breakfast. Blah blah blah. I know and who cares right? Well you're probably reading this article because you read the title and want to see results so just hear me out and i promise you won’t be disappointed.

Believe it or not, missing out on any meal contributes to poor skin and health because you no longer get the vitamins and antioxidants food gives you in order to maintain good overall health and glowing skin. Our body needs 4 vital vitamins, Vitamin A, B3, E and C.

  • Vitamin A: It is important for our vision, immune system, reproduction and helps the heart, lungs, kidneys, and other organs work properly. Some foods that contains vitamins A are kale, spinach, butternut squash, carrots, and sweet potato. Vitamin A also nourishes our skin by promoting the growth of normal keratinization (turnover of skin cells).
  • Vitamin B3 (niacin): Helps with the digestive system as well as a skin moisturizer and dark spot minimizer. You can find Vitamin B3 in foods such as turkey, chicken, peanuts, mushrooms, liver, tuna, green peas, and grass fed beef. Vitamin E: Helps block free radicals that can contribute to poor skin and hair. It is also an anti-aging nutrient that can be found in food items such as olives, sunflower seeds, peanuts, wheat germ, and leafy greens.
  • Vitamin C: This is the most common one and is known to build collagen, reducing the appearance of fine lines and wrinkles! You can get your daily dose of Vitamin C by eating foods such as oranges, red pepper, kale, Brussel sprouts, broccoli, strawberries, grapefruit, guava, oranges and so much more!

Now that I have gone over the secret to having glowing skin, try incorporating these foods into your everyday meals and I guarantee you will notice a difference in the appearance of your skin. It will start clearing up within a couple of weeks and I’m sure friends and family will start to notice your glowing skin. Along with all these vital vitamins don't forget to incorporate water into your diet. You want to be flushing out all the toxins and waste products that build up. I know the hassle and effort it takes to start a new diet so I will give you some helpful tips that I have learned from experience in trying new diets. Patience is key to your journey to glowing skin! If you're not a morning person, perhaps making breakfast the night before is the best way to go. Below is a link to recipes you can use as ideas in order to incorporate all the vital vitamins into your diet! My personal favorite supermarkets to purchase organic food is whole foods and trader joe's but you can go to your local grocery store and still get the same results.

  • Meals for breakfast: https://greatist.com/health/healthy-fast-breakfast-recipes
  • Meals for Lunch: http://www.delish.com/cooking/nutrition/g1441/healthy-packed-lunches/?slide=1
  • Meals for dinner: http://www.delish.com/cooking/recipe-ideas/g3733/healthy-dinner-recipes/

Last but not least, commitment is essential in order to reach your new diet goals. Now that you are well informed on the dieting side to healthy skin, stay tuned for the skin care route to glowing skin!! Till the next blog my lovely skin cells!!!


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