FOOD FOR HEALTHY SKIN

Everyone desires healthy glowing skin that is clear, free from acne, and glows from inside. Food plays a major role in skin health.

Certain nutrients play a very crucial role in our skin health. Deficiency or lack of these nutrients in our diet can be one of the reasons for various skin issues.

Certain foods should be included for healthy glowing skin :

1- Eat plenty and variety of vegetables:

● Vegetables are rich in antioxidants like vitamin C, Vitamin A and certain phytonutrients. These are skin-friendly nutrients that fight common skin issues and fight free radicals which are the most common cause of wrinkles and dull skin.

● Eat vegetables that are fresh and local. Green leafy vegetables like spinach, kale, amaranth leaves, carrots, cruciferous vegetables, cucumbers, bell peppers are loaded with vitamin A and C which are very important for the skin.

How to add vegetables for maximum benefit:

1. Add vegetables in the form of salads, smoothies or shakes, soups, or simply cook it with some healthy oils.

2. Include vegetables that you find in season in every meal.

3. You can also add a glass of vegetable juice (spinach, carrots, cucumbers, asparagus, etc) to your diet.

2 - Eat local and seasonal fruits Like vegetables, fruits are a reservoir of antioxidants like Vitamin A and C which are must-haves for clear glowing skin. They also fight the signs of aging.

● Fruits like gooseberry, guava, oranges, strawberries, and blueberries are rich in vitamin C. Papaya and mango contain vitamin A and C.

● Vitamin C is essential for collagen synthesis. Collagen is a protein found in our skin that is responsible for skin elasticity and strength. For radiant skin, fruits should be a part of our everyday diet

3- Include foods that are rich in Omega-3 and Omega-6 fatty acids:

● Omega-3 fatty acids are also called "good fats" are not only important for a healthy heart but are also vital for the skin.

● Omega-3 fats have anti-inflammatory action and therefore help in preventing skin conditions that occur due to inflammation like acne.

● Foods rich in healthy fats give a smooth and glowing texture to the skin.

● To get enough omega-3 and omega-6: we should include fishes like salmon, tuna.

● Plant-based foods like nuts and seeds: walnuts, sunflower seeds, chia seeds, flax seeds, olive oil, groundnuts, etc. 

4- Maintain proper hydration:

● Drinking enough water and consuming foods with high water content are extremely important for clear glowing skin.

● Lack of water can lead to skin dullness, dark spots, and wrinkles.

● Drinking proper amounts of water maintains skin elasticity and helps to flush out the toxins from the body. 

5- Avoid sugar and refined carbohydrates:

● Healthy skin and refined carbohydrates are incompatible.

● Sugar damages the supportive tissue of the skin by the process of glycation and triggers inflammation in the body which leads to skin irritation and acne problems.

● Therefore restricting sugar and refined carbohydrates is an important step to maintain healthy glowing skin.

Skin is a reflection of the kind of food we eat and healthy skin is a result of a healthy diet and lifestyle.