New Delhi

Before reaching for the next trendy skincare product or luxury serum, experts suggest looking inward, quite literally. The secret to glowing, healthy skin may be hiding in your daily diet. What we eat can significantly influence our skin’s health, radiance, and resilience, making nutrition a cornerstone of any effective skincare routine.

A set of practical eating habits has recently caught the internet’s attention for its visible impact on skin appearance. These habits focus on hydration, balanced nutrition, and mindful consumption principles that promote both inner health and outer glow.

Here are eight eating habits that can help improve skin health:

1. Start your day with lemon-ginger water
Kick-starting the morning with a glass of lemon and ginger water helps boost hydration and detoxification. Staying hydrated throughout the day, around 3 to 5 litres of water, supports the skin’s elasticity and natural glow.

2. Choose nutrient-dense, whole foods
A variety of single-ingredient, nutrient-rich foods like fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential vitamins and minerals that nourish the skin from within.

3. Limit caffeine intake
Caffeine, when consumed in excess, can lead to dehydration and a dull complexion. Limiting coffee or tea to one cup a day helps maintain the skin’s natural moisture balance.

4. Add anti-inflammatory foods
Incorporating anti-inflammatory ingredients such as olive oil, turmeric, and green leafy vegetables can help calm skin irritation and reduce redness. A tablespoon of extra virgin olive oil with dinner, for instance, supports smoother, softer skin.

5. Include omega-3 fatty acids
Omega-3s, found in fatty fish like salmon, flaxseeds, and walnuts, help maintain skin elasticity, reduce inflammation, and support the skin’s barrier function.

6. Cut back on sugar
High sugar intake is closely linked to premature ageing and skin inflammation. Replacing refined sugar with natural sweeteners like dates or honey and saying no to sugary snacks most of the time can help improve skin clarity.

7. Practice portion control
Mindful eating and balanced portion sizes ensure that the body digests and absorbs nutrients effectively. Having the largest meal earlier in the day, such as breakfast or lunch, supports better energy and digestion.

8. Manage stress before meals
Taking a few deep breaths before eating can calm the nervous system and reduce cortisol levels, a stress hormone that can worsen acne and other skin concerns.

Dermatologists agree that good nutrition is the foundation of healthy skin. In a recent interview with HT Lifestyle, Dr. Ruben Bhasin Passi, consultant dermatologist at CK Birla Hospital, Gurugram, highlighted foods like fatty fish, berries, and avocado as powerful allies for radiant, glowing skin.

READ MORE: Muzaffar Hussain seeks to pull Santhals out of hunger, food scarcity

A glowing complexion, it seems, isn’t just about what you apply but also about what you eat, drink, and practice every day.