We spend fortunes in buying and applying lotions on our faces for a good skin. The simple fact that we fail to realize is that a healthy diet will not only look after our internal health but will also make our skin look young and fresh. Skin care and eating well are the two sides of the same coin, each being an integral part of the other.
A healthy diet should comprise of the following features-
Firstly, it should be high in fiber and water content.
Secondly, it should be low in fat, salt and added sugar.
Thirdly, a healthy diet should contain lots of fruits and green vegetables.
Water is an essential component of all balanced and healthy diets. It is needed not only for the various metabolic functions of the body but is also needed to facilitate digestion of food. We must remember that other than eating well, the process of digestion plays an important role in keeping our skin blemish free.
Food products like pulses and cereals, citrus fruits etc are a good source of dietary water. Daily diet should comprise of at least any one of the above food products. In addition to this, to maintain the water requirement of the body, intake of thirteen glasses of water is recommended in a day. Water is a known natural detoxicant that helps to purify the blood.
Essential Fatty Acids
There are certain “essential” fatty acids that should be included in a healthy diet. Fatty acids play an important role in the upkeep of cell membranes. A healthy cell membrane works as a strainer that prevents harmful radicals and substances from entering the cell. This helps in the proper functioning of the cell metabolic activities. Secondly, the cell membrane acts as a dam that helps the cell to retain water. So, stronger cell membranes help cells to hold on to more water that in turn results in plump and young skin.
Salmon, Canola oil, Walnuts and Flax Seeds are good sources of fatty acids and should be included in our daily diet. Omega 6 along with Omega 3 fatty acids are the most popular essential fatty acids that can be availed from fish products. These essential fatty acids keep the skin surface lubricated and glossy. Some healthy oils, like olive oil are a pure source of fatty acids. A daily intake of two tablespoons will maintain the fatty acid requirements of our body for a healthy and supple skin.
Regular sun exposure enhances the formation of free radicals in our body. This in turn causes damage to the DNA of the exposed skin cells. Antioxidants available in blackberries, strawberries, plums and blueberries protect the cells from the harmful effect of the free radicals. Premature aging of the cells get prevented as the cells remain well guarded from disintegration. Beans, pecans, prunes and artichokes are some of the other food products that are high in essential phytochemical and antioxidant content.
Green tea is an emerging food product that finds an important place in all healthy diets. The drink has a number of skin vigor features that include anti-inflammatory properties. Polyphenols present in the drink are responsible for imparting supple and smooth skin. It also reduces damage of the skin cells due to over exposure to the ultra violet rays of the sun.When you are focused on availing good skin care by maintaining a healthy diet then your diet should include the right amounts of Vitamins. Some of the vitamins and their uses are mentioned below-
Vitamin A is responsible for repairing and growth of damaged skin cells. It has been clinically proven that a Vitamin A deficient diet is responsible for dry, flaked and chapped skin surface. The skin tends to lose its suppleness. Orange, fresh green vegetables like carrots, broccoli, spinach and apricots are rich in Vitamin A.Low dairy products are also an essential source of Vitamin A. Yoghurt, rich in Vitamin A has live bacteria that are actually good for the digestion process. Anything that takes care of the intestinal health is sure to have a positive effect on the skin.
The firmness of our skin is maintained by the presence of the right amount of Collagen. Vitamin C enhances the production of Collagen in the skin. Citrus fruits like Orange, strawberry, watercress are important sources of Vitamin C. Cabbage and tomatoes also help in providing the right amount of Vitamin C.
Vitamin E is an antioxidant. As we have discussed in the earlier paragraphs, antioxidants help in neutralizing the effects of free radicals. This in turn prevents premature ageing and wrinkle formation. Common sources of Vitamin E are almonds, hazelnuts and wheat germ.Other than the Vitamins that have been mentioned above, there are certain minerals that too form an essential component of all healthy diets. Some of these are –
Clinical trials have shown that skin damaged from over exposure to sun showed much lesser effects when the right amount of the mineral Selenium was present in the body. Selenium offers protection from cell disintegration and oxidative damage. Supplements of the mineral taken with copper, Vitamin A and Vitamin E reduce the risk of skin cancer.Whole-wheat bread, cereals, muffins, Brazil nuts, turkey and tuna are some of the best sources of the mineral. Whole wheat products prevent the insulin levels from rising and as such skin tenderness and inflammation gets prevented.
Zinc works with Vitamin A to produce collagen and elastin. Elastin helps to maintain elasticity and firmness of the skin.
Besides collagen and elastin, copper produces melanin in the skin cells. Melanin functions as the body’s inner sun block and prevents the skin from sun burn.
Finally, skin health and eating well go hand in hand. In maintaining a proper diet you do not have to spend a fortune. Regular intake of juices, fruits and green vegetables will do the trick for you that all the lotions and creams in the world will struggle for.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.