We all have heard ‘you are what you eat’- a thousand times and nothing can be truer than this saying. It is very important to nourish the skin from within and not just topically. Literally, everyone has that favorite cream or treatment but there is no second opinion that beautiful skin starts with the right kind of nourishment from within. Skin cells when they get old, constantly keep shedding and are replaced by new ones. This means that a steady supply of nutrients is essential to support this quick turnover. ge to the organs.
The kind of diet you follow can significantly affect the health and aging of your skin and one must try to incorporate a healthy diet into their lifestyle routine. Having a balanced diet will feed your skin right and help to keep it soft, supple and blemish-free. The fact is that the skin ages naturally. Wrinkles and age spots are inevitable. We cannot stop the natural aging process, but our lifestyle choices can play a significant role in maintaining healthy and glowing skin. This aging process may become fast due to overexposure to the sun, tanning beds, chemicals in soaps and poor dietary habits. Therefore, a holistic approach to life is the best. Nutrition is important for health and an unhealthy diet can damage your metabolism leading to weight gain and even dama
If you treat your skin right and optimize your nutrition by including a variety of fruits and vegetables, healthy fats from oily fish and nuts and adequate hydration, you can minimize the signs of aging for sure. One of the most important ways to slow premature aging is to eat delicious foods full of nutrients that can support and maintain the daily functioning of the skin.
Eat a minimum of 5 portions of vegetables and fruits every day. Fruits and vegetables are the richest source of antioxidants that are needed to help protect skin from the cellular damage caused by free radicals. These free radicals may be a result of smoking, pollution or staying out in the sun excessively. Eat colorful fruits and vegetables during the day. Beta-carotene is found in orange fruit and vegetables such as carrots, sweet potatoes and pumpkins and lutein found in kale, papaya and spinach are essential for normal skin cell development and healthy skin tone.
Consume enough vitamin E found in almonds, avocados, hazelnuts, pine nuts, sunflower and pumpkin seed oil. Vitamin E plays a key role in protecting the skin from oxidative cells.
Selenium is a powerful antioxidant that works along with vitamins C and E. A selenium-rich diet may help protect the skin against skin cancer, sun damage and age spots. You can include Brazil nuts and just 2-3 nuts will provide your recommended daily amount. Mix Brazil nuts with other seeds that are rich in Vitamin E as a snack or sprinkle it on your salads. Other good sources of selenium are fish, shellfish, eggs, wheatgerm, tomatoes and broccoli.
We all need vitamin C to support the immune system which can in turn promote radiant skin and keep it blemish-free. The best sources of vitamin C are blueberries, broccoli, guava, kiwi fruits, blackcurrants, oranges, papaya, strawberries and sweet potatoes. Vitamin C is also essential for producing collagen in the body which helps to keep the skin plump and strengthen the blood capillaries that supply blood to nourish the skin.
Zinc is an important mineral that can help keep the skin supple by supporting the normal functioning of oil-producing glands in the skin. Zinc-rich foods are fish, lean red meat, wholegrain, poultry, nuts, shellfish and seeds. Zinc can help to heal and repair skin damage.
Fatty fish such as mackerel, salmon and herring are the best foods for healthy skin as they are rich sources of omega-3 fatty acids. The omega-3 fats in fish can help to reduce inflammation also. They can also make your skin less sensitive to harmful UV rays.
Walnuts are an excellent food for healthy and glowing skin. Walnuts are a rich source of essential fatty acids which the body cannot make on its own. Walnuts are a good source of essential fats, Vitamin E, protein, selenium and zinc which are nutrients that you need to have for healthy skin.
Phytoestrogens are natural compounds that are found in plants and are believed to help keep our natural hormones in balance. They have a similar structure to the female sex hormone estrogen and it plays an important role in skin health and minimizes skin damage. Have foods such as tofu and tempeh and flaxseeds.
Skin needs to be hydrated all the time in order to stay flexible. Dehydration may leave your skin looking dry and tired. Try to drink six to eight glasses of water every day. You can also include some fruits and vegetables such as watermelon and cucumber which also help in hydrating the skin and body.
At the end of the day, it is important to stay stress-free for a healthy body and mind. Try to keep yourself free of anxiety and stress. Don’t fall prey to crash diets that are often deficient in essential vitamins and minerals. Over a period of time, this type of dieting will clearly reflect on your skin. Overconsumption of alcohol and fast food will also impact the look and appearance of your skin.
*Disclaimer: Above article is based on the information available through various sources. Always consult your dietitian, doctor and/or health expert for expert advice.
Your email address will not be published. Required fields are marked *
29 Jan, 2024
29 Jan, 2024
29 Jan, 2024
25 Jan, 2024
