1-day meal plan for beautiful skin

While there are many factors that contribute to a healthy complexion, there are four standout nutrients that seem to play a role according to scientific research: beta-carotene, lycopene, omega-3 fatty acids and vitamin C. You can find these nutrients in loads of tasty foods — think bell peppers, strawberries, tomatoes, pumpkins and watermelon, just to name a few. Here, I’ve constructed a delicious one-day menu that hits all the marks. Dig in, and enjoy nourishing your skin from the inside out.

Try this beautiful breakfast


An omelet filled with steamed broccoli and any color bell pepper will boost your vitamin C intake.

Wake up to a vitamin C-rich morning meal. Enjoy a hearty omelet stuffed with sautéed broccoli and bell peppers. Elevate the goodness with sliced guava, kiwi or strawberries on the side. These fruits and veggies are loaded with skin-enhancing vitamin C, a potent antioxidant that may help with collagen repair, assist in photo protection and promote wound healing.

Research also shows that it may decrease harmful free radicals and inflammation. Plus, they’re tasty and good for you, too. What a deal!

Serve up a lycopene-loaded lunch

Watermelon and tomatoes are loaded with lycopene.

Lycopene is an antioxidant which gives red fruits and veggies their deep-colored hue, and research shows it may help to protect against sun damage and lower the risk of skin cancer. Eating a diet rich in lycopene may also help reduce inflammation and prevent collagen breakdown, one of the major causes of wrinkles.


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