हिंदी
CHANDIGARH
Working on your skin health, eating a healthy diet will make you achieve flawless skin. It would also improve your gut health, skin, and overall physical health. There is no doubt that there are countless benefits to mental health also.
A car needs petrol to work likewise, our body needs a healthy and nutritious diet to function properly.
Essential nutrients for healthy skin
1. Vitamin-A
Retinoids promote the production of new skin cells and carotenoids, which protects against cell damage and premature ageing. Two types of Vitamin-A are vital to maintaining skin health. Some of the dietary sources are: the bright yellow- and orange-coloured fruits and vegetables, along with the greens, give you an adequate amount of Vitamin-A. Other sources to be included in your diet according to the season are sweet potatoes, tomatoes, pumpkin, carrots.
2. Vitamin-E
Vitamin E is a magic wand to keep your skin soft and flawless. Nowadays there are countless vitamin e creams available in the markets that adults apply on their faces. Apart from the creams choose sources of vitamin e such as overnight soaked almonds, Cashews, Walnuts, Chia seeds, Flax seeds, etc which will add to the vitamin intake.
3. Omega-3 Fatty Acids
Having external and internal natural glow is equally important. Some food sources of Omega-3 fatty acids are Salmons, Sardine, along with some vegetable sources like Walnuts, Chia seeds, and Peanuts, which are useful sources to enhance your skin health.
4. Selenium
Selenium contains antioxidants which fight sun damage, dark spots and aging. Brazil nuts, Fish, Tomatoes, Shellfish and Eggs are some excellent dietary sources of selenium.
5. Collagen
Collagen is a protein and is counted as a building block of our skin. It makes up around 75% of the skin. But with ageing collagen degrades. Some habits like smoking and increased stress can further increase collagen breakdown. Three ingredients that help in collagen production are Vitamin-C, Zinc and Copper, along with an adequate amount of protein.
6. Vitamin-C
A powerful antioxidant that protects from skin ageing is vitamin-C. Other than enhancing collagen production, it is useful for skin structure and resilience. To reap the benefit, drink one glass of lemonade. Add bell peppers, citrus fruits or even amla, as some extra sources of vitamin C to our daily diets.
7. Zinc
Zinc is important to cleanse bacteria and to remove oil, both of which cause acne. Food sources of zinc are beans, legumes, nuts, and whole grains.
8. Copper
Copper is a vital source for skin defence, cell regeneration and balancing barrier function. Lentils, Nuts, Oilseeds, Avocados are some dietary sources of copper.
Not just this, your overall lifestyle also largely dictates the condition of your skin. Read on to find out some of these lifestyle management tips.
