Most people believe glowing skin comes from expensive creams, facials or serums. But ask any dermatologist, and you’ll hear something different: the real glow begins inside your body. What you eat daily has a deeper, longer-lasting impact on your skin than any cosmetic product.
Board-Certified Dermatologist & Cosmetologist Dr Surbhi Balani in an Instagram post highlighted how certain food groups can nourish your skin naturally.
Let’s explore how small changes in your diet can create a visible difference in your complexion.
1. Colourful Fruits — Your Skin’s Natural Vitamin Boost
The Instagram post begins with a simple rule: “Add colour to your plate” — fruits like oranges, berries, kiwi and papaya are rich in Vitamin C, one of the most powerful nutrients for skin health. Vitamin C helps your body make collagen, a protein that keeps your skin firm, smooth and youthful.
Bright fruits also contain antioxidants that reduce dullness caused by pollution and stress.
2. Vegetables With Beta-Carotene for Sun Protection
One of the slides highlights carrots, sweet potatoes, spinach and broccoli. These vegetables contain beta-carotene, a plant compound that helps protect your skin from sun damage and gives it a natural, healthy glow.
Dermatologists point out that these vegetables act like “internal sunscreen,” reducing the damage caused by UV exposure over time.
3. Nuts & Seeds — The Power of Good Fats
Another key Instagram pointer says: “Healthy fats = healthy glow.” Almonds, walnuts, sunflower seeds and flaxseeds are loaded with Vitamin E and omega fatty acids. Vitamin E strengthens your skin barrier, keeps it moisturised and protects it from dryness and premature aging.
A small handful a day can improve texture and elasticity.
4. Hydrating Foods — Water You Eat Matters Too
Hydration doesn’t only come from drinking water. Cucumber, watermelon, coconut water, lettuce and oranges add both water and minerals to the body, keeping the skin plump and fresh. When your skin is hydrated from within, it looks softer and more radiant.
5. Whole Foods Over Processed Foods
There is a note of caution: “Cut down the whites — sugar, maida, processed snacks.” Sugary and processed foods cause inflammation, which may lead to breakouts, dark spots and dullness. Replacing them with whole grains, dals, vegetables and natural snacks supports long-term skin health.
6. Gut Health Foods — For Clearer Skin & Better Glow
Your skin often reflects what’s happening inside your digestive system. A healthy gut can reduce acne, improve glow and lower inflammation.
Foods like yogurt, kefir, fermented foods (kimchi, pickles), and bananas help support good gut bacteria. These foods improve digestion, maintain gut balance and reduce the chances of breakouts caused by internal inflammation.
Dermatologists say that when your gut flora is healthy, your skin becomes brighter, calmer and less prone to flare-ups.
7. Acne & Inflammation Control — Anti-Inflammatory Foods That Calm Your Skin
To reduce acne and irritation, the dermatologist post highlights four powerful foods: green tea, pumpkin seeds, tomatoes, and turmeric.
* Green tea has antioxidants that help reduce redness and inflammation.
* Pumpkin seeds are rich in zinc, which supports skin healing and controls oil production.
* Tomatoes provide lycopene, a natural antioxidant that protects the skin from sun damage.
* Turmeric contains curcumin, a strong anti-inflammatory compound known to calm acne triggers.
Including these foods regularly can help keep your skin calmer, clearer and less irritated.
A Glow That Lasts
True radiance isn’t about instant results. It’s a daily practice. When you consistently include skin-friendly foods in your diet, your skin responds with natural brightness, better elasticity and fewer breakouts. Beauty builds slowly — one colourful plate, one handful of nuts, one glass of water at a time.