Who doesn’t want youthful and glowing skin free from skin problems? Healthy skin is characterised as one which is free from acne, open pores, fine lines and wrinkles.
Now, our skin’s health depends upon factors like heredity, personal hygiene, what nutrients we take and type of food we take.
Now, desiring a clear skin is not just needed to have a better appearance, but it also acts as a barrier and helps prevent harmful substances. Our skin may get affected by pollutants, chemicals, and sun rays daily. Also, having processed foods like bakery items, maida based foods, sugary beverages can have a bad impact on our skin and health. Therefore, it is unsaid that to beautify our skin, we first need to start with the internal nourishment, i.e. we need to have nourishing foods.
Time to invest in real foods, which will give you long term results, instead of just focusing on external applications like face packs, face wash, etc.
- Fruits - Blueberries, cranberries, blackberries, raspberries, strawberries
- Vegetables - Brinjal, green vegetables, red capsicum, yellow capsicums
- Beans - Red kidney beans and black beans
- Pecans, pistachios, walnuts and almonds
Enjoy including a variety of seasonal coloured fruits and vegetables.
Omega 3 fats coming from a variety of sources
- Fatty fish - Salmon, tuna, mackerel, sardines
- Ground flaxseeds
- Walnuts, pumpkin seeds
- Fish oil supplements enriched with EPA and DHA
- Water is the most powerful hydrating fluid. Have ample water as it helps flush out toxins
- Include coconut water, lemon juices, fresh mosambi juice along with fibre
- Include bael juice, kokum sherbet as they help nourish better
- Include less of caffeine beverages
- Have curd daily or include yoghurt
- You may also include fermented soya products
Skin Defence Vitamins
Vitamin A - Carotenoids (vitamin A, β-carotene, retinol).
- They have photo-protective properties and help nourish tissues.
- Carrot, pumpkin, sweet potato, mango and papaya are some examples of β-carotene containing fruits and vegetables.
- Retinol sources are mainly milk & poultry products.
- It helps protect against free radicals. Eg wheat germ, almonds, peanut butter, sunflower seeds
- It helps reduce oxidative stress and reduce the chances of having acne, skin breakouts.
- Amla, guava, lemon, etc.
What you eat has a significant impact on either improving or worsening your skin. Eat well to get healthy, attractive and nourished skin.
- Draelos ZD. Nutrition and enhancing youthful- appearing skin. Clin Dermatol 2010; 28:400-8; PMID:20620756; http://dx.doi.org/10.1016/j.clindermatol.2010.03.019
- Silke K. Schagen,Vasiliki A. Zampeli, Evgenia Makrantonaki and Christos C. Zouboulis.(2012).Discovering the link between nutrition and skin aging.Dermato-Endocrinology 4:3, 298–307 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/pdf/de-4-298.pdf
- Pinnell S. R. (2003). Cutaneous photodamage, oxidative stress, and topical antioxidant protection. Journal of the American Academy of Dermatology, 48(1), 1–22. https://doi.org/10.1067/mjd.2003.16
- Julie Garden-Robinson, Aimee Henning, Sherri Nordstrom Stastny, (2019). Nourish Your Skin. NDSU https://www.ag.ndsu.edu/publications/food-nutrition/nourish-your-skin/fn1572.pdf