Diet for glowing skin: a free 7-day plan of Indian or global meals rich in vitamin C, omega-3 and fibre and low in sugar and high-GI foods, veg or non-veg.
Some connections have good support: sugary, high-GI diets — and possibly drinking a lot of milk — are linked with more acne, while eating plenty of vegetables, fruit and omega-3 fats and drinking enough water supports healthy skin. Your body needs vitamin C to make collagen. The generator cuts out sugary and high-GI foods, prioritises fibre and vitamin-rich foods, and includes a daily reminder for water and vitamin C.
Nutrient
What it does for skin
Food sources
Vitamin C
Repair, collagen
Tomato, capsicum, orange, guava, amla
Vitamin A / beta-carotene
Renewal of skin cells
Spinach, pumpkin, papaya, carrot
Omega-3
Might soothe inflammation
Fish, flaxseed, walnuts
Zinc
Acne, healing
Nuts, dal, seeds
Water
Hydration
8–10 glasses daily
Diet is only one piece: daily sunscreen, a basic skincare routine, enough sleep and no smoking count just as much. Ongoing acne, particularly with excess hair or irregular periods, may point to PCOS — use the PCOS symptom checker.
Your questions, answered
Do certain foods trigger breakouts?
Sugary and high-GI foods are associated with acne, as is lots of skimmed milk in some people. The link with oily food and chocolate is less clear.
Which drinks are best for your skin?
Water above all. Green tea, buttermilk and coconut water are good choices too; avoid sugary drinks.
When will diet changes show in my skin?
Skin takes roughly 4–6 weeks to renew, so allow at least 1–2 months.
Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.