Glow like a Pro Nutrition for Glowing Skin
                     Glow like a Pro Nutrition for Glowing Skin
• Since ancient times, women have sought after a variety of 
ways to retain their beauty. Good nutrition is one of the best 
kept secrets for staving off wrinkles and maintaining youthful, 
glowing skin. Your skin cells are continually being renewed and 
need a constant supply of nutrients for optimum health. As a 
result they are often the first to show signs of nutritional 
deficiencies. The reduced supply of oxygen, vitamins, minerals 
and protein to skin cells can lead to dryness, flaking, and an 
outbreak of spots. In this article, you will come across some of 
the top beauty foods, foods that give your skin a good 
hormone boost, alkaline foods and foods to be scrapped off 
from the diet for improving skin health and shine.

THE TOP BEAUTY FOODS
• AVOCADO supplies monounsaturated fats, which promote plump, youthful skin. It also 
supplies antioxidants such as vitamin C, E and carotenoids to help guard against wrinkles.
BERRIES are an excellent source of vitamin C and bioflavonoids that improve collagen 
formation and help keep skin supple
CARROTS provide carotenoid antioxidants, which help to protect the skin against sun 
damage, and are also a good source of silica, which strengthens skin, hair and nails. FISH 
provide omega 3 fatty acids that reduces skin dryness, improve elasticity, strengthen nails 
and add a glossy sheen to your hair
GARLIC dilates tiny blood arteries and boosts blood flow to the skin
SOYABEAN provides is of lavones that help to keep the menopausal skin supple and combat 
dryness and age related wrinkles.
PUMPKIN AND SWEET POTATOES provide oestrogen to regulate collagen production in the 
skin and works as an anti -ageing food component
Foods that are Natural Sunscreen for the Skin
• Skin exposure to harsh UV light of sun has proven to have a 
damaging effect on the texture and complexion. Some sun 
exposure is important for Vitamin D but don’t expose any area 
of skin for more than 20 mins. A diet rich in the antioxidant 
vitamin C, E and carotenoids found in yellow-orange fruit and 
vegetables such as papaya, carrots, pumpkin and sweet potato 
also help to protect against the damaging effect of the sun 
rays. Foods with red pigment called carotenoids should also be 
included in the diet which acts as a natural protection against 
sun. Some lycopene containing foods are tomatoes, grapefruit, 
guava and watermelons that keeps your skin healthy.

Foods that balance out Hormonal Levels for Glowing Skin
• A major reason for dry flaky skin or excess greasiness and spots is due to imbalanced 
hormone level. Oestrogen, a hormone provides female skin with the youthful glow. 
When Oestrogen levels start to decline in females in their mid to late 40s, so does 
collagen production, elast in and hyaluronic acid – the very things that give skin 
elasticity. So include foods containing plant hormones known as phyto-oestrogen like 
soy foods, flaxseeds and sesame seeds. Also Indian spice Turmeric has powerful anti-
inflammatory actions and also helps in balancing female sex hormones. Turmeric can be 
added to curries, soups and vegetable gravy preparations.
• Alkaline diet for Skin Nourishment
• Our body works hard to maintain a very tight pH range of 7.35 to 7.45, which is slightly 
alkaline. With the acidic pH the skin health is affected. So for optimal beauty benefits 
aim to eat a balanced diet that consists of 60% to 80% alkaline foods and only 20% to 
40% acid foods. By this I mean eating more fruits and green leafy vegetables and cutting 
back on animal proteins and processed foods. Aim to eat more alkaline forming foods 
like green tea, tomatoes, berries, grapefruit, figs, peppers, nuts like almonds and 
walnuts, beetroot radish, kale, spinach, broccoli.
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