One is always on the lookout for that “miracle cream” that will make our skin glow and brighten our complexion. Most of us, in a literal sense, abuse our skin. We expose our facial skin to various creams, lotions and skincare treatments. We often take it for granted, yet our skin is a vital organ that regulates our body’s temperature and protects us from bacteria and viruses that cause infectious diseases.

We often give much attention to our facial skin for obvious reasons. But, we should definitely try to maintain and keep our entire skin healthy rather than focusing only on the face.

There are many superficial skincare treatments available in the market to bring a glow to your skin. However, as a dietician, I will be showing you ways to keep your skin healthy with foods found in your kitchen itself.

You will be surprised to know that there is a strong link between the food you eat and the health of your skin. Your food choices are literally reflected on your skin!

Vitamins

Vitamins like B complex, A, D, E, and C are known to play an important role in maintaining healthy skin. Many of these function as antioxidants or are found in foods rich in phytochemicals. These properties help protect the skin from oxidative damage caused by stress, pollution, and the body’s own internal reactions, as well as helping to ward off bacterial and viral invasions.

Nutrition Tips for Skincare

• Eat at least 5-6 servings of fresh fruits and vegetables daily
• Make your salad more colorful! The more colors you add, the more it benefits your skin
• Try drinking Amla (Indian Gooseberry) juice every day. I would say, “An Amla a day, keeps the dermatologist away”
• Drink fresh fruit juices. Try a different juice every week. For instance, juices you could try include Cranberry, blueberry and orange juice, etc.

Supplementation for Skincare

Supplementation helps in maintaining healthy skin. Beyond just cosmetics, many dermatologists now recommend nutritional supplements to tackle issues like acne. Supplementation with multivitamins and omega-3 fish oil capsules has shown positive effects on skin.

Supplementation is needed when a person’s daily requirement of a certain nutrient is inadequate. Hence, before starting off with any nutritional supplement, consult your dietitian.

Foods to Avoid

As mentioned above, the kind of food we eat reflects on our skin. Junk food, fatty foods, carbonated drinks, alcohol, and refined products affect your skin. This can be attributed to the fact that these foods have a negative impact on health by hindering the absorption of certain nutrients. Also, smoking can accelerate the ageing process, causing premature wrinkles.

Water Intake

This is tried and tested all over and also considered a “Gharelu Nuska” – meaning home remedy. Drinking enough water and maintaining good hydration retains the moisture of the skin. Drinking adequate water clears out toxins and waste from the body, keeping it healthy. This is, in turn, reflected in the skin.

Stress and Sleep vs. Skin

Ever wondered why you can see acne on your face when you are stressed? Research has shown a positive link between stress and its effects on the skin. Getting a good night’s sleep and de-stressing yourself from the everyday routine can be helpful and can also improve your skin. Insufficient sleep causes dark circles around the eyes.

Early morning yoga outdoors will not only reduce your stress level but will also give you your daily dose of Vitamin D. There is research that shows a strong link between stress and skin ageing. I am sure nobody wants to look old, right? Try de-stressing yourself every time you find it’s taking a toll on your health.

Exercise and Skincare

It is the key to healthy skin! We are well aware of the benefits of exercise and cardiorespiratory fitness, but little do we know about its effect on the skin. Regular exercise helps in regulating blood flow to our entire body, especially the skin. Blood not only carries oxygen but it also carries nutrients to our cells. By increasing the blood flow, exercise nourishes skin cells, keeping them healthy and vital!

Nutrition is one of the important components that modulate the vibrancy of your skin. As a dietician, I believe we should stop taking our skin for granted. We need to think beyond creams, makeup, and laser treatments. Nourish your skin not through chemicals but with proper nutrition, regular exercise, and good sleep!

We hope you found these insights helpful in your journey to healthier, more vibrant skin. Feel free to share your thoughts in the comments below. For more skincare tips and guidance, explore Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

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Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.