Skincare Tips

Which vegetables gives glowing skin?

Who doesn’t want to have glowing skin? Everyone wants to have perfect, flawless skin but the sad reality is that not everyone is blessed with good genes. The goodness isn’t far-fetched if we look in the direction of superfoods for the skin.

We all know a nutritious diet should include vegetables but what we may not know is that healthy skin starts with what we eat and not just what we apply to it. Sometimes the beautiful outer surface you want may not just be in your cosmetics box, it may be right in your kitchen staring at you.

However it is, there is still hope! you can improve your skin complexion by eating certain vegetables. So, which vegetables will give glowing skin? In this article, we will find out a number of vegetables you can eat to improve your skin health.

Eating your way to gorgeous skin might sound too good to be true, but it is possible. By incorporating certain vegetables into your diet, you can enjoy youthful skin that glows. Each of these vegetables contains nutrients that are essential for healthy skin.

For example, carrots are rich in beta-carotene, which the body converts into Vitamin A which is very useful for skin health. Spinach has a rich supply of zinc that helps handle inflammation and reduce acne breakouts. Bell peppers are very high in vitamin c, this help lightens the skin and makes dark spots, which are products of hyperpigmentation less visible.

Vegetables that make the skin glow

Here are the top vegetables to eat for beautiful skin: 

1. Carrots

Carrots are very rich in beta-carotene, and the body gets converted to vitamin A. Vitamin A is important for healthy skin because it helps skin cells by renewing regularly. 

It also helps protect the skin from UV damage from sunlight and can even help reduce the appearance of wrinkles, giving you a more youthful appearance.

2. Sweet potatoes

Sweet potatoes are also high in beta-carotene, but they also contain a lot of fiber and antioxidants, both of which are good for the skin. Fiber helps to keep the skin looking smooth and hydrated, while antioxidants help to protect the skin from damage.

They are rich in vitamins A and C, which help to boost collagen production in our body. Collagen is an important protein that helps in keeping our skin fresh, young, and healthy. 

3. Tomatoes

Tomatoes are high in lycopene, an antioxidant that has been shown to help protect the skin from sun damage and even improve the appearance of wrinkles.

Tomatoes are also rich in vitamin C, which can help to reduce inflammation and promote the healing of wounds.

4. Kale

This leafy green is packed with antioxidants and vitamins that can help to improve the texture and appearance of our skin.

It is rich in vitamin C, which can help to brighten the skin and reduce the appearance of dark spots. Ascorbic acid is also an important component of collagen production, which helps to keep the skin looking youthful and plump. 

Kale is also a good source of beta-carotene, which the body converts into vitamin A. Vitamin A helps to protect the skin from damage and can also reduce the appearance of wrinkles. So, if you’re looking for foods that make your skin glow instantly, kale is a great option.

5. Spinach

Spinach is full of antioxidants and vitamins A, C, and E, all of which are essential for healthy skin. Vitamin A helps to keep your skin moist and supple while vitamin C helps to brighten your skin and reduce inflammation. 

Vitamin E is a well-known powerful antioxidant, it can help protect your skin from free radical damage caused by the harsh sun.

6. Pumpkin 

Eating pumpkin can improve your skin health in many ways. Pumpkin is packed with nutrients like vitamins A and C, which can help keep your skin looking smooth and hydrated. 

It also contains antioxidants that can help protect your skin from damage caused by free radicals as stated earlier. Additionally, the beta-carotene in pumpkin can help to reduce the appearance of wrinkles and fine lines which is an important anti-aging function.

Which vegetable is good for skin whitening?

If it is skin whitening or brightening you desire you should look no further than your local food market or grocery store. There you might find a cheaper route to your desired look.

There are some vegetables that have been proven to help brighten and lighten the complexion and we will describe some of them below.


Again this is our first example, it does this because of its high content of starch and vitamins B3, C and E and lots of antioxidants that wade off the untoward effects of sun exposure.

Additionally, it contains an enzyme called catecholase that is very effective in reducing dark spots.

It can be eaten or sliced to make a mash that is applied directly on the face to get this skin-whitening benefit of potatoes.


With its rich supply of beta-carotene, an antioxidant you can be sure of some magic touch on your skin. Routinely taking it can help improve your skin tone, and even your complexion and make blemishes disappear.


An amazing choice for those who want a lighter body surface. It has high fluid content and vitamin c. It can be eaten or the juice applied directly to the skin. This has been proven effective in enhancing an even tone, decreasing tanning, and eliminating of blemishes.


Lycopene an antioxidant in them is very beneficial in taking out dark spots. It also offers protection from too much sun exposure. all these culminate in a lighter skin tone.


In this list are other vegetables which are effective in skin lightening. They include pineapples, lemon, avocadoes, garlic, spinach, walnuts, noni fruits, etc.

Foods to avoid for glowing skin?

As someone that desires flawless and glowing skin, you should avoid the following foods as they can be counterproductive and predispose you to hyperpigmentation which is what you don’t want. Some foods you should avoid are:

Processed foods and snacks:

This is a big no as it contains refined sugars which put you at risk of inflammation and worsened acne breakouts. They also increase blemishes and clog pores. If you desire better skin then you should avoid candy, chips, and refined grains.


They cause the overproduction of oil leading to excess sebum. This cause blocked pores and make the skin more oily. This is definitely not a way to glow. So do well to avoid cream, milk, yogurt, cheese, etc.

Chicken Nuggets or French fries:

They are deep-fried in oil at very high temperatures. This leads to unhealthy trans fat which can cause clogging of pores culminating in inflammation, acne breakouts, and premature aging.

They may also have unhealthy preservatives like monosodium glutamate that worsen skin conditions. MSG beyond its skin effects can cause incessant headaches.


this causes dehydration and loss of dietary essential vitamins and nutrients. These two factors wreak havoc on the skin. It can also trigger inflammatory responses in the body which can worsen psoriasis and acne.

Too much liquor can also cause facial puffiness and redness by affecting the blood vessels on the skin’s surface.


Caffeine in it causes skin dryness resulting from dehydration. this makes the appearance of the integument lackluster and dull. Also, it has acidic properties that can trigger the release of stress hormones like cortisol which can worsen blemishes and dark spots.

Carbonated Soda and Beverages

These drinks have ample amounts of empty calories with little to no nutritional value. They also have preservatives, flavor enhancers, and artificial colors that trigger inflammations.

Additionally, the high sugar in them causes the skin to wrinkle and sag from dehydration and diuresis.

Fried foods

This can also cause dehydration and blocking of pores from too many oils in them. They also have sugars, trans fats, and other unhealthy additives that cause skin damage in the long run.

Apart from these unwanted skin effects, they can be implicated as risk factors in cardiovascular disease and diabetes.


A flawless skin that glows to the amazement of people is possible if you make it a habit to consume these healthy vegetables on a regular basis. It is a cheap and effective route to achieve that perfect skin.

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