Food For Skin

By Dr. Sachin Singh | 26th Oct 2021

Food For Skin

The ancient adage “you are what you eat” has never been more accurate than when it comes to achieving perfect, clean, and radiant skin. Everyone has a favourite face treatment or lotion, but healthy, glowing skin begins with internal sustenance. Older cells constantly get replaces by younger, more active cells, which necessitates a regular supply of certain nutrients.

Eating a well-balanced diet will provide your skin with the essential nutrients it requires to stay gluey, soft, clear, and blemish-free. Tanning beds, chemical and bad nutrition, harsh soap, and overexposure to the sun can all cause skin ageing.

The best way to get rid of it is to take a holistic approach. Treat your skin gently and improve your nutrition by consuming healthy fats such as those found in fish and nuts, as well as antioxidant-rich fruit and vegetables. This helps provide critical minerals such as selenium, zinc, vitamin E and C, and beta carotene, which are necessary for clear and beautiful skin.

You’ve come to the correct place if you’re looking for information on what foods are best for your skin. In this article, we’ll discuss foods that promote healthy, bright skin as well as anti-ageing foods.

Top 11 food for healthy and glowing skin:

1. Eat at least five pieces of vegetables and fruit every day to maintain healthy skin:

Many potent antioxidants are found in vegetables and fruits, which help protect the skin from cellular damage by free radicals. Age spots and wrinkles are caused by smoking, pollution, sunshine, and free radicals. Consume at least five portions of rainbow-coloured veggies and fruits each day. Beta carotene is in sweet potatoes, pumpkin, and carrots, and lutein, which can be found in spinach, papaya, and kale, are both powerful antioxidants that are necessary for good cell formation and bright skin.

2. Eat enough vitamin C-rich food for healthy and clear skin

Vitamin C again is an excellent antioxidant. It is needed to boost the immune system, help heal blemishes, and promote radiant skin. The best vitamin c are blueberries, broccoli, kiwi fruits, oranges, strawberries, sweet potatoes, papaya, guava, and blackcurrants. Vitamin C is essential for collagen production that helps strengthen the capillary that keeps the skin healthy and glow.

3. Include selenium-rich foods for clear and glowing skin:

Selenium is also an excellent antioxidant. It works with other antioxidants such as vitamin C and E and boosts the immune system. Many studies have shown that consuming a selenium-rich diet helps protect against sun damage, age spots, and skin cancer. One way to boost the intake of selenium is to eat Brazil nuts. Other good sources of selenium are shellfish, wheat germ, broccoli, tomatoes and fish.

4. More vitamin E-rich food for clear skin:

Vitamin helps protect the skin from oxidative cell damage and supports healthy skin growth. Food rich in vitamin e includes avocado, Hazelnuts, corn and sunflower oil, pine nuts, and almonds.

5. Drink 6-8 glasses of water a day for healthy and clear skin:

Skin requires moisture to stay fit and flexible. Even a slight or mild dehydration can make your skin look tired. Slightly Gray and dry. Drink at least eight glasses of water or a minimum of six glasses of water a day for flawless skin.

Caffeine complimentary tea and herbal tea are good too. Don’t forget to have vegetables and fruits such as cucumber and watermelon. Try to avoid excessive alcohol consumption and smoking as both damage the skin.

6. Incorporate some healthy fat food for glowing and clear skin:

Incorporate healthy fats such as monounsaturated and polyunsaturated fats- the types found in oily fish, nuts, seeds, and avocados. This food will help provide essential fatty acids, which act as a natural moisturizer for your skin. These healthy fats also are loaded with a healthy dose of vitamins, which helps in protecting the skin against free radical damage.

7. Omega 3-rich foods for clear skin:

Make sure you take enough Omega 3 and Omega six pads in your diet. This is an essential fatty acid that cannot be synthesized by the body and needs to be obtained through the diet. The rich source of Omega 3 is oily fish, chia seeds, walnuts, linseed, and their oil and rapeseed oil. Omega-three fats help produce anti-inflammatory compounds, which aid in inflammatory skin conditions such as psoriasis and eczema.

8. Eat phytonutrients or estrogen-rich foods for glowing and clear skin:

Phytochemicals, nutrients, or estrogens are the natural chemical compound in plant foods. They have a structure similar to estrogen, a female sex hormone that helps keep our natural hormone balance. Phytoestrogens are of different types. Some are got from soybean products, and others are from wholegrain, vegetables, and fruits. These phytoestrogen foods are very essential in maintaining the natural elastic city of the skin.

9. Eat plenty of zinc-rich foods for glowing skin:

Zinc is essential as it helps in the normal functioning of the oil glands in the skin (sebaceous glands which produce oil) and aids in keeping skin soft and supple and also in repairing damaged skin. Some Zinc-rich foods that you can include in your diet for glowing skin are lean red meat, fish, wholegrain, nuts and seeds, and poultry.

10. Consume low GI carbohydrate foods for glowing and clear skin:

The glycaemic index ranks carbohydrate foods on how quickly or slowly they are broken into glucose in the body. Try to have plenty of pulses, porridge, beans, and other low GI foods. Avoid high GI carbohydrates like sugar products and biscuits and drinks, as they lead to insulin production, damaging collagen, and accumulating wrinkles.

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