Secrets of Healthy Skin


Nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain and even hurt organs, such as your heart and liver. We all are focusing of dieting to lose weight. It is either your new year resolution, vacation goal or a birthday gift to yourself. But, what about your skin? Your lifestyle habits can impact your skin quite a bit. We all know that skin is mirror to our soul. From research it is clear that what you eat can significantly affect the health and aging of your skin.

Agreed  that there are plenty of skincare products that can keep your skin happy and healthy. However, the need of a healthy diet for glowing skin is a mandate. So a healthy and balanced diet consisting of right amount of fat, carbohydrates, proteins, vitamins, minerals and trace elements is very important for a healthy skin. This helps in keeping body healthy and well nourished thus imparting glow to skin from inside out. It is not a magic but an investment that will benefit you long term. Please follow diet and lifestyle for healthy skin:

Hydration


Drinking enough water benefits the skin in several ways. First, it helps the skin stay hydrated. Hydrated skin is suppler, has better tone, and always appears more healthy and vibrant, regardless of age.  Not only water but fruits like watermelon also help in hydration of skin as it contains abundance of water content in it. 

Key Foods

  • Opt for anti-oxidant rich foods which prevent free radicals from affecting your skin. Also ensure that the food you choose has plenty of Vitamins A, C and E as well as Omega 3 to provide your skin with the right nutrition. A healthy diet that is filled with such      nutrients works from the inside out to make your skin taut and smooth. 
  • Eat By Color: Include bright colored vegetables and fruits such as pumpkin, tomatoes, beetroot, capsicum and pomegranates in your diet. They’re anti-inflammatory in nature and help heal skin damage. In addition to these, proteins and carbohydrates are also dietary essentials. Natural dietary protein and complex carbohydrates like jowar and bajra help rebuild the structure of the body so that your skin is healthy and firm.
  • Avoid Sugar:  It leads to damaged collagen and elastin (both are key protein of body), which cause wrinkles. 
  • Eat Healthy Fats: Incorporating foods such as avocados, olive oil, flax seeds, nuts and fish into your diet is important. The fatty acids are crucial for your skin to look youthful. 
Talking about must add items to your diet and their benefits, here are few ingredients that should be a part of your daily diet:

Green Leafy vegetables: It consists of abundant amount of fiber, vitamins like A, C, K, folate, iron and calcium. It helps improve acne by reducing sebum production. It also helps in detoxification of body and improves overall health. Vitamin E is also present in green leafy vegetable which protects skin cell from free radical damage, thus protecting and maintain healthy skin by delaying signs of ageing. 


Carrots: It is a perfect health food, which majorly helps in anti ageing. It consists of vitamin A, minerals, vitamin K, potassium and fibers. Vitamin A plays an important role in maintains skin health further carrot is a weight loss friendly food and hence loved by all. 

Eat Colors: Add yellow, red and green capsicum to your diet as it consists of antioxidants like carotenoid (organic pigments produced by plants) which protect from sun sensitivity, sun damage, fine lines, wrinkles, crow's feet. It helps in fighting and delaying signs of ageing. 


Sweet Potato: Retinol (yellow compound) and beta carotene are present in it, which helps in collagen production in body. Skin can become dull dry and lifeless with retinol deficiency. It also protects our skin from UV damage. 


Tomatoes: It is rich in vitamin c, potassium folate, vitamin K, lycopene- antioxidant, which protects from sun damage. Also it contains; beta carotene, gamma carotene, chlorogenic acid which keeps skin hydrated and supple. Tomatoes also contain fibers, vitamin C, trace elements, flavonoids,  water soluble vitamins. Tomatoes help in reduction of hyper-pigmentation and dark spots. 

Kidney Beans: High protein food that also contains zinc which reduces acne. 

Fatty FishFatty fish, such as salmon, mackerel and herring, are excellent foods for healthy skin. They are rich sources of omega-3 fatty acids, which are important for maintaining skin health. Omega-3 fatty acids are necessary to keep skin thick, supple and moisturized. In fact, a deficiency in omega-3 fats can cause dry skin.

Fatty fish is also a source of vitamin E, one of the most important antioxidants for your skin. Getting enough vitamin E is essential for protecting your skin against damage from free radicals and inflammation. This type of seafood is also a source of high-quality protein, which is needed for maintaining the strength and integrity of your skin.



Citrus Fruit or Any Seasonal Fruits: They should always be added to daily diet as they can be really beneficial. Like: oranges, lime, grapefruit etc. 1 orange can fulfill vitamin C requirement of one day. There have anti oxidant and anti-inflammatory properties in them. 

Mangoes: They are rich in beta carotene which when consumed gets converted to vitamin A in body which plays an important role in keeping skin healthy. 

Watermelon: Apart from large amount of water content it contains vitamins like A, B, E, C. It helps in keeping skin hydrated and also contributes in reducing under eye puffiness.



Berries: Any kind of berries, blueberries, strawberries, or raspberries is rich in anti oxidant content, which makes your skin look youthful and glowing.


Pomegranate: They are known to contain polyphenol (micro nutrients that we get through certain plant-based foods) that is responsible for regulating blood flow in skin, and hence making it healthy and glowing.

Dry Fruits: All dry fruits like nuts, almonds, and cashew contain nourishing fats, which makes skin soft and smooth, reduces inflammation, and protects skin from ultraviolet rays and sun damage. Nuts like walnuts contain both saturated and non saturated fat along with iron, selenium, calcium and vitamin E, which protects skin from cellular damage and ageing. 



Flax Seed: They are known to be rich in Omega 3 fatty acid, making skin soft and help in collagen production. 

Dark Chocolate: Though chocolates are always advised to be taken in limited quantity, but high flavanoid (products extracted from plants) content in them helps in skin firming. So, adding a little mount of dark chocolate to your diet will be beneficial. 


Green Tea: Green tea may protect your skin from damage and aging. The powerful compounds found in green tea are called catechins and work to improve the health of your skin in several ways. Like several other antioxidant-containing foods, green tea can help protect your skin against sun damage.



Green tea also improved the moisture, roughness, thickness and elasticity of their skin. While green tea is a great choice for healthy skin, you may want to avoid drinking your tea with milk. As milk could reduce the impact of green tea’s antioxidants.

Note: Junk food, oily, fried, salty, fast, overcooked, sugary food should always be avoided as they are not good for skin and overall health. 

Cleanse Your Body


A build up of toxins in the body due to the air, water and food causes damage to the body as well as aging. Detoxing by way of a juice cleanse is recommended for the body to be able to focus on energy production and eliminating toxins. Having a glass of water with squeezed lemon first thing in the mornings is also very cleansing. 

Engage in Activities

High levels of stress will compromise your skin. Consider yoga or meditating. Eliminate problematic people and activities from your life. Confide in your friends and openly talk to them about your worries and troubles. 

Sleep


You skin rejuvenates and repairs itself mostly while you are asleep. Make sure that you not only sleep for eight hours a night, but that it is quality sleep. 

Regular Exercise

Physical activity is one of the key factors to get fresh and radiant looking skin. Working out increases blood flow through your skin and also regulates oxygen flow, both of which are important for your skin cells. Sweating helps in naturally detoxifying your body through the skin pores and is important for a good metabolism rate. Working also helps you relax and lead a stress-free life which ultimately results in you having a glowing, healthy skin.


Not Overexpose in Sun

While not being exposed to the sun entirely isn’t good for your health, over-exposure might also be a reason of some serious skin trouble. Strong UV rays are one of the reasons behind skin cancer and so it’s better to avoid direct exposure to the sun’s rays. Sunscreens with an SPF value of 50 are a great way to combat the scorching heat.

Avoid Smoking & Alcohol

Inhalation of the many chemicals produced by smoking cigarettes can also cause damage to your skin in a number of ways. Smoking decreases the oxygen in the blood, constricts the blood vessels, and can lead to visible signs of premature ageing, such as wrinkles and discoloration. Excessive alcohol can badly affect your skin appearance, quality and fasten ageing.


Digital Detox

It is suggested that spending long hours with digital devices including mobile phones and laptops can adversely affect your skin. So you should control your screen time and also try to use the devices in less brighter mode.



The Bottom Line

What you eat can have a big impact on your skin health. Make sure you are getting enough essential nutrients to protect your skin. The foods on this list are great options to keep your skin healthy, strong and attractive.



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