6 Tips For Glowing Skin On A Vegan Diet
Struggling with acne, redness, or dark spots even after switching to a plant-based diet? This article outlines common causes, and simple tips to achieve glowing healthy skin!
#1 Avoid Refined Oil, Sugar, and Flour
Refined foods can cause inflammation in the body and disrupt hormones and normal sebum production.
Bacteria feed on sebum and irritate the skin, causing pimples. Inflammation can drain your antioxidant forces which normally would regenerate healthy skin cells.
While eliminating dairy solves many people’s acne issues, these foods are other likely culprits.
Reduce or avoid the following foods:
-Oils
-Vegan cheeses and mock meats high in oils
-Sugar
-Fruit juices
-Soda
-Refined flour products (bread, pastries, crackers, cookies, pasta, vegan desserts)
-Sweetened caffeinated beverages
#2 Eat Nutrient-Rich Foods
You are what you eat, and your skin is made up of the molecules found in your food.
Protein and fat are the bricks that form the foundation of your skin, while vitamins and minerals are the builders and maintenance team.
To ensure your skin has the nutrients it needs to regenerate and have a healthy glow, it’s important to eat foods that are high in nutrition such as:
-Sweet Potatoes
-Lentils
-Chia Seeds
-Hemp Seeds
-Sunflower Seeds
-Sesame Seeds/Tahini
-Mango
-Oranges
-Spinach
-Broccoli
To read about more healthy vegan foods check out our article Top 9 Best Foods For Vegan Health & Weight Loss.
For ideas on how to use these foods in meals; my eBook, The MicroVore Diet , contains over 55 nutrient-rich recipes that are wonderful for skin health!
For vitamins B12 and D which cannot be found in a plant-based diet, check out our articles Best Vegan B12 Supplements and Best Vegan Vitamin D Supplements .
#3 Stay Hydrated
Water plumps and softens the skin, while allowing chemicals that protect skin cells and ward off bacteria to pass through the many layers.
Dehydration will cause dry and dull skin that is more prone to acne, wrinkling, and dark spots.
To stay hydrated be sure to include water-rich raw fruits and vegetables, and drink plenty of plain or infused water between meals.
A good way to start a habit of drinking more water is to drink one typical-sized water bottle (500-700ml) between the time you wake up in the morning and lunch, one between lunch and dinner, and another between dinner and bedtime.
#4 Cut Down On Coffee
Caffeine increases cortisol, a stress hormone, and this can trigger imbalances in other hormones affecting sebum production and inflammation.
Caffeine is also dehydrating, removing the precious water your skin needs to stay fresh and clear.
Consider switching to decaf or tea to see if this helps with acne, dark spots, and redness. If you’re not ready to completely give coffee up, then consider using a non-caloric sweetener (stevia, monk fruit, ethritol) and unsweetened plant-milk to at least remove sugar from the equation.
#5 Exfoliate and Moisturize
Most of these tips have been food related, but there are two important topical practices that you can do once or twice a day for glowing healthy skin.
Find a good and preferably natural exfoliator to remove dead skin cells that can plug pores and cause bacterial overgrowth. Some vegan-friendly and more natural products include:
Peter Lamas Naturals Exfoliating Pumpkin Facial Scrub
MyChelle Dermaceuticals Fruit Enzyme Scrub
Sibu Sea Buckthorn Exfoliating Scrub
After exfoliating, you can add beneficial oils to your skin to lock in moisture and give your skin a beautiful glow. Some of my favorites include are:
These are all non-comedogenic (they will not clog your pores) and feel so good to rub into your skin!
#6 Wash Your Pillowcase
This is a big one. Pillows are up against your face for 8-10 hours every night. Over time the fabric collects oils and bacteria from your skin, and a fair amount of dirt from your hair (even if you shower everyday!).
Although you may be eating healthy and properly cleaning your skin, you could be reintroducing bacteria and pore clogging substances when you’re sleeping.
You should change and wash your pillow cases every week at least , and preferably every few days to ensure they are clean and not causing you acne.
Be Patient...
Skin cells are completely regenerated within 27 days. A combination of healthy eating and hygienic practices will help you achieve glowing beautiful skin and improve your health in many other ways. Stick to these tips and you will notice big changes looking back at you in the mirror!
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Want help improving your health and losing weight on a plant-based diet? Explore our eBooks!
Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.
The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.
Thanks for living vegan and have a healthy day!