There are many factors that cause our skin to degenerate. The rosy, healthy and bright complexion that we see on many has nothing to do with which brand of skin care product/s they use, but actually with what we eat and drink and how we take care of it externally.
Various research conducted in the subject confirms that what we eat, meaning nutrition has a major role to play in protecting our skin from various damages, and in the long run makes it look healthier and more attractive. What we eat plays an all-important role.
Same as the rest of the body, our skin also requires almost the same nutrients to stay protected and healthy forever. Let’s understand what these nutrients are, that are so valuable for the skin and what the food sources are that we must include in our regular diet so that we keep getting them.
The best nutrients to aid the skin stay protected
Mechanical damage to the body, invasion by microorganisms, and protection from radiation and effects of external damages are some of the major functionality of our skin. It also plays an important role in keeping water loss to minimum and regulation of body temperature. Apart from all these biological importance, our skin makes us look attractive and confident.
All of these functionalities and its attractiveness depends upon nutrition. The major of these nutritional aspects are vitamins, minerals and fatty acids.
Including plenty of fruits and vegetables in our daily diet rich in antioxidants are not only beneficial for the skin, but also for the whole body. Some specific antioxidants like vitamin A, C and E and beta-carotene helps fight and protect against skin damages from free radicals. These free radicals damage the skin cells and cause premature ageing of our skin.
Another vital nutrient for the skin is Omega-3 fatty acids found in fatty fishes like salmon and sardines and in walnuts and whole eggs. It helps in keeping the superficial layer of the skin tough and strong so that any external agents like pollutants and alike cause no damage to our skin.
Zinc is another mineral that is quite vital for the skin to recover from damages after an injury. Apart from acting as an antioxidant, zinc is a great protector of the skin from the damaging UV rays of the sun. Lack of zinc could be the cause of skin rashes and eczema.
Water is another nutrient that is quite vital for skin health. It not only keeps the skin hydrated and supple but also helps in keeping it healthy and clean.
Now, where and how to get these nutrients?
Feeding the skin with the right kind of food is of utmost importance to provide it with all the vital nutrients it requires to stay healthy and nourished. Listed below are some great skin care food that we must include in our diet.
- Red ripped tomatoes: It is a high carotenoid food and is one of the richest sources of the antioxidant – lycopene. It helps in slowing down the skin ageing process and all sorts of cellular damage that might occur from the effects of free radical. During summers, tomatoes are great for protection against sunburns.
- Nutty walnuts: They are a great source of Omega-3 fatty acids and a great alternative for non-fish eaters. It helps in keeping the skin young and smooth. Add it for great looking skin and as well hairs.
- Eat or apply avocados: Apart from preventing our skin from drying up, avocados are great against brittle nails and dry hairs. It is a great source of biotin and vitamin E. Eat the way you want to or even apply as a mask over the skin.
- Try some beans: From the legume family is a rich source of protein that helps repair and built cells that have been damaged by the effects of free radicals. In the process of digestion, proteins are broken down into amino acids – the building blocks of cells. It also helps in skin cell regeneration along with its repair and collagen.
This article has been contributed by Dietitian Sheela Seharawat. She is a successful entrepreneur and founder & chief mentor of Diet Clinic Health Care Pvt. Ltd.