What Are Glow Foods?

By Jennifer Haase

Glow food is a term used when teaching young children about nutrition, referring to foods that help your skin glow and your hair shine. Some preschools teach a simplified study of the food pyramid by breaking it down into sections called Go, Grow and Glow foods. Grains are Go foods that give you energy. Meat, beans and dairy are Grow foods for strong bones and growth. Fruits and vegetables fall into the Glow foods category and give bodies a healthy, natural glow.

Fruit and Vegetable Market
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fruits and vegetables lend a healthy glow

Healthy Skin

Bowl of Strawberries
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strawberries are among the glow foods high in vitamin C

Some Glow foods for healthy, glowing skin are fruits and vegetables high in vitamin C and beta-carotene. Vitamin C helps form collagen, which plumps up the skin cells. Foods rich with beta-carotene provide antioxidants that protect from disease. When your body is healthy, your skin shows it. Dark leafy greens like spinach and kale are high in beta-carotene. Broccoli, green peppers, strawberries and oranges are Glow foods high in vitamin C. Cucumbers have a high water content, making them hydrating for glowing skin.

Shiny Hair

Close-up of mangoes
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get shiny hair from vitamin A rich mangos

Vegetables and fruits full of vitamins A, E and C are Glow foods that help make hair look healthy and shiny. Vitamin A helps reproduce cells for healthy hair growth. Mango, papaya, tomatoes, carrots and peas are all Glow foods high in vitamin A. Glow foods for healthy hair contain antioxidants found in vitamins E and C. Blueberries, nectarines and peaches are high in vitamin E. You can also get vitamin E from butternut squash and potatoes.

Bright Eyes

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help protect your eyes by eating watermelon

Vitamin A and zinc are found in Glow foods that promote bright, healthy eyes and eyesight. Both aid the retinas in producing photosensitive proteins that help your eyes absorb light. Grapefruit, watermelon and passion fruit are fruits that provide your eyes with Vitamin A. Cabbage and sun-dried tomatoes are high in zinc. The retinas of your eyes benefit a great deal from vegetables and fruits rich with zinc, so eat your coleslaw for eye health.

Glowing Nails

Kale on a rustic wooden board
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strengthen nails with calcium rich kale

For healthy, glowing fingernails and toenails, some of the Glow foods to eat would be high in calcium and iron. These foods help your nails grow and prevent them from cracking and breaking. Collard greens and turnip greens are very high in calcium. Okra, kale and broccoli are good sources of calcium, too. Glow foods high in iron include dried apricots, raisins and parsley.