Foods that will give you a Glowing and Healthy Skin.
Your Skin is fed from within. Therefore, if your within is healthy, your skin will be healthy. And as discussed in my earlier article, three principles are required to be followed to improve skin complexion.
- Certain Lifestyle habits to improve skin complexion. (discussed earlier)
- Eating foods which improve skin complexion and have a healthy skin.
- Applying certain natural remedies externally to improve face skin complexion and have a clear and smooth face skin.
Eating Tips to Improve Skin and get rid of your Dry Skin.
We have discussed lifestyle habits in our previous article. Here we shall discuss the foods you must incorporate in your diet to improve your skin complexion. The exterior of your skin will reflect the internal health of your body. Therefore, to have a skin that glows and looks healthy, you must give it proper nourishment.
Foods to eat to improve your skin health are :
1) Vitamins to improve Skin Complexion:
- Vitamin A plays an important part in repair and maintenance of skin tissue. Deficiency of vitamin A results in dry skin. Beta cartotene, an active form of Vitamin A reduces the risk of Psoriasis. Topical application of Vitamin A called Retin-A is used in the treatment of “Acne”.
Dietary sources of vitamin A : Carrots, Papaya, Mango, Watermelon, Spinach, Sweet Potato, Broccoli, Tomatoes.
- Vitamin C and E. Topical application of these vitamins protect the skin from the harmful effects of the sun. To understand their positive effects on the skin, you must know what are free radicals. Free radicals are unstable molecules formed due to sun, smoke and pollution. They are the result of the oxidation process. They destroy the collagen and elastin fibers of the skin. (Compare it to rusting of iron due to oxidation.). Collagen and elastin support the skin structure and give the skin its plump and fresh appearance. Their destruction by the free radicals gives the skin an ageing and wrinkled look. Vitamin C and E neutralize the free radicals and maintain the healthy appearance of the skin.
Dietary sources of Vitamin C: Citrous fruits like oranges and Lime, Guava, Strawberries, vegetables like Green vegetables, Broccoli, Cauliflower, Green and red pepper, and blue berries. Vitamin C supplements can also be taken daily up to a dosage of 500 to 1000 mgms.
- Vitamin B’Complex. Biotin and Niacin are among the B vitamins which play an important role in maintaining the healthy structure of the skin. Lack of Biotin in the body makes one susceptible to dermatitis. Niacin helps by retaining the water content of the skin. So, having a diet containing adequate amounts of Biotin and Niacin is important. Topical applications of Biotin and Niacin are very fast acting and can give you a plump, young looking and a glowing skin.
Dietary sources of Biotin and Niacin: Meat and poultry, Fish and Eggs, Whole grains, Banana, Oatmeal, Breweries yeast, and brown Rice.
- Vitamin K: Topical application of Vitamin K helps to reduce dark circles under the eyes. This action becomes more effective when Vitamin K is combined with vitamin A.
2) Minerals to improve Skin Complexion:
- Selenium : This mineral helps to prevent skin burn due to the sun. It is also helpful in making you less prone to skin cancer.
Dietary sources of selenium. Whole grain cereals, Fish, Eggs, and Garlic.
- Copper: Along with Zinc and Vitamin C, Copper helps in the formation of collagen of the skin, thus helping the skin to attain that plump and young look. Topical application of copper improves the elasticity of the skin.
Dietary sources of Copper: Whole Grain cereals, Legumes, Fruits, Green leafy vegetables, Soya beans, Nuts, Oysters, Shell fish, Organ meat.
- Zinc: Topical applications are used to treat “acne”
Dietary sources of Zinc:: Lean Meat, Oysters, and poultry.
3) Drink Water to improve skin complexion: It is God’s own drink.
- Benefits of drinking adequate water is advocated in general by the medical fraternity. However, there are some who feel that drinking water does not benefit the skin. However, yours truly, does believe that drinking water has benefits, which if not directly, does help the skin health indirectly.
If you read “Benefits of Drinking Water”, you will realize how drinking adequate quantities of water helps to get rid of toxins from the body through kidneys and intestines and keeps you healthy. You sweat more and the toxins are got rid of via the sweat also. Beauty begins within and the health within, is reflected on the exterior, which is the skin.
4) Essential Fatty Acids (EFAs):
- Last but definitely not the Least important, EFAs are the “good fats”. They are Omega 3 and Omega 6. They cannot be manufactured by the body and therefore have to be replenished through diet. They protect the skin from inflammation and help the skin to retain moisture, absorb nutrients and get rid of waste. Lack of EFAs leads to increased secretion of sebum, which blocks the skin pores leading to formation of “Acne”white heads and black heads.
Dietary Sources of Omega 3: Fish like salmon, mackerel and sardines, flaxseeds, walnuts, canola oil, Omega 3 can also be taken through supplements such as fish oil capsules.
Dietary sources of Omega 6: Whole grain cereals, Vegetable oils, Poultry, baked foods and Nuts.
Summary: Your Diet and Foods to Improve your Skin Complexion should, therefore consists of Whole grain and whole grain cereals, fruits especially citrous fruits, vegetables especially green leafy vegetables, Nuts, lean meat, poultry, Fish especially salmon. Eat plenty of Salmon to get that glowing skin and to improve your Skin Tone.
Avoid foods that contain sugar and carbohydrates, junk foods, chips, cookies, French fries.
Previous: Lifestyle changes to improve skin complexion.
Next: Natural applications to improve skin complexion.
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