As increasing stress in all walks of life takes a high toll on our physical and mental well-being, what we eat can and does make a big difference in our overall wellbeing. Despite all the hype created by ultra processed food items and skincare products they’re no match for natural food items when it comes to sustaining the youthful gloss of your skin and keep it nourished inside out.
Fruits and vegetables are the original repositories of carbohydrates, fats, proteins, vitamins and minerals that are extremely vital for maintaining the litheness of your skin, and protecting the skin from various diseases and disorders. You may not be what you consume but you can choose the way you want to look by deciding on what you want to eat.
Yes, how you appear to yourself and others depends to a large extent on what sort of food items and products you eat generally. Since the epidermis is the outermost surface of your body that is visible to one and all, it does not need to be exaggerated that the foods that are nutritious and wholesome for your entire body are also perfect for your skin.
Skincare items are good but superficially whereas fruits, nuts, whole grains, and vegetables that are an inalienable part of all balanced diets work from within keeping your skin well nourished and spotless. No matter what sort of foods you take for your four square meals a day, you should take at least eight to ten glasses of water everyday.
Beverages like tea or coffee have their specific benefits but no liquid, fluid or drink can rival water as far as your health and hygiene is concerned. Avoid smoking as much as possible and better still if you can give it up altogether. Eat foods that are rich in vitamin A, vitamin B and its variants, vitamin C, D, E, and K.
Consuming foods rich in vitamins helps in the growth of new skin, strengthens blood capillaries supplying blood to the skin by boosting production of collagen. Vitamins also keep you skin in good humour by keeping it nourished and radiant.
Get your fix of omega-3 and -6 fatty acids by eating oily varieties of fishes, flaxseeds, linseeds, and sunflower and safflower oils. Partake of foods that are rich in minerals like zinc, magnesium, manganese, sulphur, iron, potassium, and calcium, sodium and so on for retaining the smoothness and flexibility of the skin and for repairing damaged skin.
Some Foods that are Good for Your Skin have been discussed in the paragraphs that follow, complete with their nutritional content and properties. If you’re hooked on oily and fast foods then you’d have cut down on their consumption and go for dietary changes if you want to have a bright and blemish-free skin.
After you’ve switched over to balanced meals comprising food items that are nutritious and wholesome, don’t expect your skin to show the beneficial effects overnight. After dietary changes have been introduced, it’ll take between 30-45 days for a new layer to skin to surface and the benefits to become noticeable.
1. Yogurt Can Keep Wrinkles at Bay
Dairy products like cheese, curd, butter, cottage cheese are rich in proteins that help keep your skin firm and supple. Yogurt is one form of dairy product that has a high protein content that prevents your skin from developing wrinkles and folds in your skin.
Go for Greek Yogurts that are more proteinaceous than routine yogurts. Have one cup of yogurt (8 ounces) everyday and see the change in your complexion after six weeks.
2. Canned or Pouched Tuna
Tuna is loaded with lean protein, selenium, vitamin D, and Omega-3 fatty acids. Protein is indispensable for cell growth and also for repairing damaged cells. Tuna is also very rich in selenium – a mineral that is required by the body for preserving elastin that keeps the skin taut and lithe. Selenium also protects the skin from the harmful UV rays of the sun.
3. Almonds Serve as Natural Sunscreen
Almonds are richly endowed with vitamin D which defends the skin by blocking off the deadly UV rays. It is also an effective antioxidant clearing the arteries and capillaries in the skin of free radicals. Free radicals are destructive and have the potential of damaging healthy cells. Taking about 15-20 almonds on a regular basis will safeguard your skin from the toxic rays when you venture out.
4. Flaxseeds Combats Wrinkles
Flaxseeds contain a very high proportion of Omega-3 fatty acids that allays the formation of creases and folds by wiping out blemishes and spots. Consuming flaxseeds thwarts rashness and inflammation of the skin during summer season and keeps your skin hydrated.
5. Walnuts are Ideal for Improving Collagen Production
Walnuts are rich sources of minerals like copper, manganese, magnesium, potassium, iron, selenium, and zinc, vitamin E, Omega-3 fatty acids that enhance collagen production and improve skin’s suppleness. Munch on half a cup of walnuts for heightening your skin’s texture and shaving off corns and calluses.
6. Pomegranates are Impeccable Moisturizers
Pomegranates abound in polyphenol antioxidants that confront the free radicals and stimulate blood flow in the skin making it appear resplendent. It also boosts RBC (red blood cells) production. Drink one glass of pomegranate juice daily for exploiting the fruit’s benefits. Rubbing the fruit’s extract over the skin helps in exfoliation and keeps the skin moisturized.
7. Tomatoes Keep Your Skin Silky and Checks Acne
Tomatoes contain the phytochemical lycopene that increases the production of melanin that helps in improving the brightness of your skin. Tomatoes are also quite rich carbohydrates, proteins, minerals and vitamins that shelter your skin from the damaging effects of the stinging sun rays during the height of the summer season.
Tomatoes also aid in prevention of skin disorders like acne, pimples, and inflammation. You can eat tomatoes in raw or cooked form. Tomatoes ketchups and purees are everybody’s favourites.
8. Spinach Arrests Carcinogenic Cell Growth
Spinach is almost free from saturated fats and cholesterol. It is an excellent source of vitamins A, C, E, K, Thiamine, vitamin B6, Niacin, and Riboflavin. It also contains traces of iron, calcium, potassium, copper, magnesium, manganese, phosphorus, zinc and rich in folate. Including spinach in your diet helps in preventing skin cancers and tumours by sustaining and revamping damaged DNAs.
9. Kidney Beans to Ward off Skin Blemishes
When you have blemishes and marks on your skin especially over the facial area it is a sign that your body is not getting its quota of zinc. Zinc acts as an antibiotic that help eradicate blotches and blemishes on skin and prevents acne as well. For supplying your body with zinc, eat boiled or cooked kidney beans. Topical applications containing zinc also help.
10. Oats Help You to Look and Feel Younger
Oats are abundant in protein, dietary fibres, phosphorus, thiamine, manganese and magnesium. Oats also have a very low fat, cholesterol, and sodium content. Eating oats will enrich you with fibres and since it takes time to digest fibres, your blood sugar levels remains under control.
Increased levels of blood sugar accelerate the ageing process of the skin leading to developments of creases and wrinkles. Consuming oats help prevent chicken pox, aids the skin retain its moisture and is an excellent exfoliant.