In this blog, we will break down how to use the top 20 health foods to obtain the best glowy skin. You will learn

- How to use foods to get flawless skin.
- Top foods to include in your diet.
- Foods for antiaging, hydration, and health.
- Inflammatory foods
HOW TO USE FOOD TO ACHIEVE GLOWY SKIN?
There are ways to maximize getting more out of the foods we eat. Some foods provide vitamins-nutrients that come only from food. We must be very careful to not ruin valuable nutrients during any process of food preparation. We need nutrients for maintenance, growth, and development. How can we best retain nutrients when preparing foods? Some of the most common ways to prepare foods are blanching, boiling, microwaving, and steaming, but how does this affect the nutrients in vegetables? Some common vegetables we will look at here are green leafy veggies, broccoli, spinach, zucchini, and carrot,
Blanching – Vegetables listed above are rich in vitamins A, C, D, E and B-Carotene blanched for 1-5 mins did not completely ruin nutrients. While some nutrients were lost, most of it was retained
Boiling -Vegetables listed above are rich in vitamins A, C, D, E, and B-Carotene boiled for 1-3 mins did not completely ruin nutrients. Some nutrients were lost, but most of it was retained
Roasting- Vegetables listed above are rich in vitamins A, C, D, E, and B-Carotene roasted for 1-15 mins did not completely ruin nutrients. Some nutrients were lost, but most of it was retained
Steamed -Vegetables listed above are rich in vitamins A, C, D, E, and B-Carotene steamed for 30sec-3 mins did not completely ruin nutrients. Some nutrients were lost, but most of it was retained
Air frying -Vegetables listed above are rich in vitamins A, C, D, E, and B-Carotene Air-fried for 1-3 mins did not completely ruin nutrients. Some nutrients were lost, but most of it was retained
Heat -didn’t seem to ruin vitamin K and is likely to be cooked for a longer time without causing destruction to its nutrient properties. Foods rich in vitamin K are- Swiss chard, kale, beet greens, parsley, watercress, mustard green, collard greens
However, the best and most effective way to retain vitamins is to enjoy raw fruits and vegetables. Here are some ways to prepare them to ensure we get Vitamin C to maintain collagen gene expression, peptide hormone activation, and be an effective antioxidant.
- Spiraling-
- Juicing –
- Blending-
- Dehydrating-
- Crushing/ Mashing –
20 FOODS YOU NEED TO HAVE IN YOUR DIET FOR GLOWY SKIN!!

- Anti-inflammatory foods –
- Berries-Citrus, melons(fruits)
- leafy greens, avocado, sweet potatoes,
- soybean, nuts, salmon, tomatoes, dark chocolate,
- green tea, broccoli, carrots, olive oil, coconut,
- Seeds, water, ginger, some grains, herbal teas, and herbs. These foods are rich in vitamins, polyphenols, and carotenoids, these are important for working from the inside out.
Skin repair– Dutch women I’ve interviewed believe a diet rich in fruits including yogurt, milk, and vegetables is significantly associated with fewer wrinkles in women. Japanese women I’ve interviewed believe wrinkling slows when there is an intake of green and yellow vegetables. Despite what women think, research shows fruits and vegetables are rich in polyphenols, carotenoids, and vitamins. These foods are associated with significantly reducing wrinkles, improving hydration, elasticity, aging, and photoaging.
According to Fam, V. W(2022), fruits and vegetables promote defense and reduce inflammation to help protect against skin damage. Vitamin C hydrates the skin which prevents wrinkles, promotes less saggy skin, and promotes radiant skin.
Hydration– Mangos, oranges, melon, tomatoes, kale, passion fruit, nuts and legumes, almonds, cocoa, and green tea are some great foods for hydration due to the high water content and properties of these foods. However, these foods are not only specific to hydration they are good for many things.
Acne – Some topicals only focus on relieving the signs, leaving the root of the problem untouched. We use topical retinoids and tretinoin, some of these treatments are derived from Vitamins A, D, E, K, etc. If the treatments are derived from the plant why not just use the plant? Pappas A.(2009) says Minerals such as zinc, copper, and iron, are known to influence anti-inflammatory and pro-inflammatory enzymes, could this help improve acne? yes
Skin glow – Essential fatty acids are necessary for skin health and glow, without fatty acids skin could become dry, itchy, and scaly. This includes fish, flax seed oil, olive oil, chia seeds, walnuts, avocado and just to name a few.
Holistic Health- There’s no one food that creates perfect health, however, based on the different vitamins and minerals from different Whole Foods such as fruits, veggies, legumes, fish, and nuts we can gain optimal health. The body requires vitamins and minerals to perform at its best, most of the vitamins come from Whole Foods, lean meat, and fish
FOODS TO AVOID
- Refined grains and sugar
- Red and processed meat
- High-fat dairy products
- High salt content
- Artificially sweetened products
Ways to use whole foods in your kitchen for your best spa days!!!

Food is not the enemy when you choose the right foods. If you are constantly playing the love and breakup game with some crappy over-processed bread or large amounts of buttery foods, then maybe it’s hard to understand. How can anyone enjoy the best spa home date and facial scrubs from ingredients in your kitchen? These are very simple but effective ways to relax and rehydrate your skin.
Cucumber Aloe facial – -Rehydration
Cut the cucumber into thin slices.
Remove aloe skin. Use the gel, the fleshy part of aloe to rub all over the face. Add thin slices of cucumber all over the face and over the eyes. Relax in a cool place for 15- 20 mins. Remove Cucumber slices wash face with soap and water and follow up with vitamin oil and moisturizer.
Green tea -face mist-rehydrator
Brew green tea for 15 minutes, and allow it to cool down. Place green tea in a spray bottle and apply it to the face to help with rehydration. Be careful not to spray in the eyes. This could sting a bit.
Rosemary hair spray – Hair growth
Add rosemary to boiling water and boil for 15-18 mins. Let it sit for 45 mins then strain and place it in a spray bottle. This can be stored in the refrigerator and used every day.
lavender /peppermint bath – Total relaxation and mood uplifter
Add 2- 3 drops of lavender oil and 2 drops of peppermint oil to a warm bath. Add 1/2 cup of Epsom salt and relax.
Apple cider & Tea tree bath– Helps soothe itchy skin, congestion, and Vaginal discomfort
Add 1/4 cup of apple cider vinegar to bath water with 2 drops of tea Trea oil. This is great for dry itchy skin, and vaginal itching and helps soothe a person with the common cold.
Herbal Tea Bath – Relaxation
This can be any herbal tea, just drop it in the warm bath. Chamomile and peppermint are excellent choices for relaxation before bed.
Oat/Coffee &Olive oil Face scrub– Relieves dry skin
This works quickly to relieve extremely dry skin. Add 2 tbsp oats, 2 tbsp coffee 1 tbsp cold press olive oil, add 3 tbsp of water, and blend. If it’s too thick add just a bit more water. Remove it and place it in a jar. let it sit for 2 hours in the fridge.
Remove and apply scrub to the face, and let it sit for 20 mins, you will actually feel it working on the skin. Wash thoroughly. You will feel the difference immediately.
you could also soak the mixture overnight in the fridge, then add water and blend in the morning.
Avocado face mask– Rehydration
Mash avocado and apply it to your face. If you have a problem with textures this might not be for you.
Strawberry face mask-Rehydration
Use a mortar and pestle to mash strawberries, add honey, and apply as a face mask for 10 mins. If you want yogurt is also a good addition.
Simple Anti-Inflammatory food recipes
These are simple but nutritious meals and snacks – you can find the link to these recipes below.
Chia pudding –Here
Melon Slushy – HERE
Salmon bites and sweet potato fries with sauteed spinach –HERE
Pumpkin/squash soup-HERE
Spiraled zucchini with basil pesto sauce and almonds
Dehydrated Pineapples HERE
Roasted cauliflower steak HERE
Garlic Parmesan Cauliflower Mash HERE
Cucumber / Melon juice –HERE
Bell pepper, orange, and ginger juice HERE
Kale salad–HERE
Spinach pesto –HERE
REFERENCES
Lee S, Choi Y, Jeong HS, Lee J, Sung J. Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. Food Sci Biotechnol. 2017 Dec 12;27(2):333-342. doi: 10.1007/s10068-017-0281-1. PMID: 30263756; PMCID: PMC6049644.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8418216/
Stromsnes K, Correas AG, Lehmann J, Gambini J, Olaso-Gonzalez G. Anti-Inflammatory Properties of Diet: Role in Healthy Aging. Biomedicines. 2021 Jul 30;9(8):922. doi: 10.3390/biomedicines9080922. PMID: 34440125; PMCID: PMC8389628.
Fam, V. W., Charoenwoodhipong, P., Sivamani, R. K., Holt, R. R., Keen, C. L., & Hackman, R. M. (2022). Plant-Based Foods for Skin Health: A Narrative Review. Journal of the Academy of Nutrition and Dietetics, 122(3), 614-629. https://doi.org/10.1016/j.jand.2021.10.024
Pappas A. The relationship of diet and acne: A review. Dermatoendocrinol. 2009 Sep;1(5):262-7. doi: 10.4161/derm.1.5.10192. PMID: 20808513; PMCID: PMC2836431.