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March 30, 2021 By Dr. Naina Sudarshan Leave a Comment

Which Vitamins Are Good For Skin Repair?

skin repair

Skin is the largest organ of our body and the one which is directly exposed to the outer environment everyday. There are a lot of external factors like sunlight, wind, dust, cold weather, alcohol, smoking, etc. and internal factors like dehydration, aging, poor nutrition, stress and lack of sleep that can damage the skin. When we feel that our skin is damaged or to prevent skin damage, a lot of us tend to fall for the plethora of skin care products that are available in the market. But in reality, we need to work on fixing our damaged skin internally rather than using external products that can possibly contain many types of chemicals. So what do we do for skin repair? The answer is easy – It’s the vitamins in our diet!  

Which Vitamins Can Be Used For Skin Repair? 

There are many vitamins found in food itself that can be used for skin repair as opposed to using supplements. Let’s take a look at which vitamins can work wonders for skin repair. 

  • Vitamin A: Rich in antioxidants, it protects our skin from sunburn by preventing the breakdown of collagen, a protein that gives elasticity to skin. Hence, Vitamin A helps in regeneration of both upper and lower layers of skin cells. Vitamin A helps to moisturize the skin when damaged, itchy, dry and bumpy. In cases of inflammation or wounds, where germs can directly enter the body through the skin, the antioxidants in Vitamin A can also help protect the body from harmful free radicals. Orange colored foods like carrots, papaya, sweet potato, mango,  dried apricot, pumpkin, red bell pepper, tomato and cantaloupe are some of the examples of foods that are high in Vitamin A . Liver meat for non vegetarians are also rich in Vitamin A. 
  • Vitamin B: Some of the research studies found that Vitamin B helps in formation of new skin cells. Riboflavin, the Vitamin B2,  helps in maintaining healthy collagen levels and balancing the oil in our skin which heals the skin dryness. Foods like Almonds, spinach, beef liver, dairy products and mushrooms are Vitamin B2 rich food. Niacin, Vitamin B3 is good for treating sun damaged skin, eczema, dry skin, and rosacea by conditioning the skin. Dairy products, fish, chicken, cereals and mushrooms are rich in Vitamin B3. Pantathonic acid or Vitamin B5 helps in maintaining the moisture of the skin by keeping it hydrated. This is good for skin repair and preventing aging and acne. This Vitamin can be found in mushrooms, broccoli, sweet potato and avocado. Vitamin B7 or Biotin helps in repairing the skin from acne, fungal infections, and rashes. Vitamin B7 is high in foods like almonds, tomatoes, onions, eggs, sardine fish and sweet potatoes. Skin cell damage caused by free radicals can be fixed with Vitamin B9 or Folic acid found in foods such as green leafy vegetables, nuts, seeds, beets and okra. People who are suffering from chronic skin conditions like psoriasis, eczema, and dermatitis, Vitamin B12 works best in reducing the inflammation, dryness and redness of skin and makes the healing faster. Rich food sources of Vitamin B12 include dairy, fish, meat and eggs. 
  • Vitamin C: or Ascorbic acid, a water soluble vitamin, is not synthesized in our body. Vitamin C has a huge role in natural production of collagen in our body. Vitamin C is widely useful in treating photoaging, altered pigmentation, hyperpigmentation and immune suppression due to the exposure to UV rays from the sun. Vitamin C has powerful antioxidants as it promotes tissue healing in such cases. Vitamin C heals the skin by neutralizing the free radicals that cause oxidative stress. Dry skin, another common skin issue, may be due to environmental changes, dehydration or aging too. The outer layer of skin has barrier lipids to prevent dryness. When there is deficiency of these lipids, it causes dryness. Vitamin C is believed to help in production of these barrier lipids and also prevents water or moisture loss from skin. Vitamin C can be found in all citrus fruits like Oranges, tangerines, grapefruit, lemon, Kiwi, strawberries, green pepper, guavas, cherries, plum, broccoli, and Cantaloupe. 
  • Vitamin D: There are few research studies concluded that Vitamin D helps in wound healing and also modulates the inflammation. Apart from this, Vitamin D has antimicrobial properties which may help in treating acne developed due to bacterial overgrowth. Vitamin D is available naturally through exposure to sunlight, a variety of fishes like sardines, salmon,herring, mackerel, egg yolk, and fortified foods like cereals. 
  • Vitamin E: Vitamin E is one of the most familiar and important Vitamin related to dermatology since ages. This is a fat soluble antioxidant vitamin which has photoprotective and anti tumorigenic properties. Vitamin E acts as a scavenger against free radicals and protects the skin against solar radiation. This Vitamin is one of the best treatments for skin conditions like atopic dermatitis, epidermolysis bullosa, psoriasis, melasma, acne vulgaris, scleroderma, Chronic cutaneous lupus erythematosus and cutaneous ulcers. Nuts and seeds like almonds, hazelnuts,pine nuts, sunflower seeds, and avocado are some of the rich sources of Vitamin E that we can get from food. 

Remember that it is always better to avoid self medication of Vitamin supplements as overdosing can cause severe side effects since some amount of vitamins are already consumed through food. Having a variety of nutrient rich foods like fruits, vegetables and others is a better idea to get all the necessary vitamins. Though there may be topical Vitamins available in the market for skin repair, it’s always better to get all the Vitamins through food internally for better skin repair. 

Before you begin consuming any of the foods listed above, please consult your doctor, nutritionist or dietitian to find out if you have any allergies or deficiencies. We hope this article helps you. Do leave your thoughts in the comments below. For more on skin repair, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce 

March 11, 2021 By Urvi Gohil Leave a Comment

3 DIY Face Masks For Younger, Glowing Skin

face masksImagine achieving younger, glowing skin without any aid from makeup… does it sound impossible? Nothing is impossible when you have the means to achieve an end. Today, I will share some simple but absolutely amazing natural face masks that are economical and give the best results!

These will require a little bit of work from your end but no good thing ever came easy!

1. Multani Mitti Face Mask

The oil-absorbing properties of Multani Mitti or Fuller’s Earth, make it effective against acne and help speed up the healing process. It helps in removing dead skin cells, blackheads, and whiteheads. Multani Mitti also gives an amazing natural and healthy glow!

What you will need:

  • Multani Mitti – 1 tbsp
  • Neem Powder – 1 tbsp
  • Aloe Vera Gel – 1 tsp
  • Rose Water – 1 tbsp

Method: Mix all the ingredients together and make a smooth paste. Apply it all over your face and neck. Keep it on your face until dry and then wash it off with cold water.

Say hello to your rejuvenated skin!

2. Yogurt Hydration Face Mask

The lactic acid in yoghurt will help dissolving dead skin and tighten pores. The honey in this face mask will beautifully hydrate the skin.

What You Will Need:

  • Yogurt/Curd – 2 tbsp
  • Honey – 1 tsp
  • Lemon Juice – 1 tsp

Method: Mix all the ingredients well and apply the mixture on your face. Allow it to stay for 20 minutes and then rinse it off with cold water. Healthy skin on its way.

3. Besan Haldi Face Mask

Trust me, our basic home-based ingredients give the best results. Turmeric along with gram flour helps in brightening up the skin.

What You Will Need:

  • Besan – 1 tbsp
  • Turmeric – ½ tsp
  • Vitamin E Capsule – 1
  • Rose Water – 1 tbsp

Method: Mix all the ingredients into a smooth paste and apply it all over your face. It will take more than 20 minutes to dry up and for the contents to get absorbed. Wash it off with cold water.

The best thing about these face masks is that you can use them daily and get healthy radiating skin from within the comforts of your home. Do try these out and leave your thoughts in the comments below! For more on skincare, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play!

#BeTheForce

February 3, 2021 By Mrinali Dwivedi 1 Comment

Want Younger Looking Skin? Try These Foods Now!

younger looking skinThey say real beauty comes from within. Well, people may have different perspectives over this quote but in the opinion of a Nutritionist, what food you put inside your body, is what reflects on your skin! Ageing is a normal physiological phenomenon which starts from the inside out. This makes it imperative to take care of your diet to prevent the effects of ageing. With advancing age, the proteins and pigments of our skin start to deteriorate. However, with a healthy lifestyle and good nutrition, in the absence of disease, one can still manage to have a plump skin. Just like our emotional troubles can be seen on the face by the way of our expressions, the internal troubles of our body show up on the skin. If you feed your body with the right kind of food, it radiates right on the skin. Let’s look at some foods to get that younger looking skin you’ve always wanted!  

Foods For Younger Looking Skin

  1. Water: As simple and feeble as it may sound, water is the most important component of a skincare regime. In all forms, whether luke warm, chilled or infused, water is the most effective tool for younger looking skin and to fight any skin abnormalities. It cleanses the excess metabolites and harmful substances that may accumulate beneath the layers of skin. Water helps keep the skin moisturised and flush out infectious agents.
  2. Berries, Melons and Citrus Fruits: Berries are natural chemical exfoliators. They contain salicylic acid which is a popular ingredient in beauty products known for anti-inflammatory and antibacterial properties. Berries are also rich in Vitamin C and ellagic acid that can help reduce acne. Rich in Vitamin A, C and B, melons can prove to be effective in maintaining good skin health. They can also improve your digestive system and prevent constipation. This, in turn, aids in clearing up the skin. Melons are also effective in treating psoriasis, a dry skin condition that causes itchy, flaky and red patches of skin. The rich vitamin C content of citrus fruits can effectively fight free radical action, which prevents skin ageing. Citric acid helps curb the bacterial action and pathogens present under the skin. As we age, our body’s ability to produce collagen decreases and the elasticity of the skin too. Vitamin C helps repair and rejuvenate the skin, helping in wound healing and building connective tissue, leading to younger looking skin.
  3. Turmeric: Being the most potent spice, Turmeric helps fight cell damage, chronic disease and aging, helping maintain younger looking skin. All this due to the powerful pigment, curcumin.
  4. Nuts and Seeds: Nuts are densely packed with a variety of skin healthy nutrients such as proteins, vitamin E, essential oils, minerals, and antioxidants. Soaked almonds, walnuts, flaxseeds and sesame seeds are the richest sources of vitamin E – which are very helpful to protect the skin from the UV rays of the sun. Vitamin E also helps strengthen your skin, avoid skin infections and give it a radiant glow.
  5. Dark Chocolate: contains cocoa flavanols. These are very potent antioxidants that protect the skin from the oxidative damage caused by pollution or sunlight. It also protects the skin by enhancing blood flow, which helps by nourishing and moisturizing it. Make sure to choose only dark chocolate with at least 70% cocoa in it.
  6. Tomatoes: Tomato and tomato juice are high in lycopene, a natural carotenoid that fights pigmentation and darkening due to ageing or stress.
  7. Virgin coconut oil: Used in cooking, it slows down the aging process by lowering oxidative stress and relieving pressure on the liver, it nourishes the skin and hair to reduce the appearance of wrinkles and clears dark patches and cellulite.
  8. Avocados: are high in monounsaturated (MUFA) and polyunsaturated (PUFA) fats that are essential to nourish the skin and prevent dryness. It also acts as an anti-inflammatory to keep the immune system effectively functioning. The lutein and zeaxanthin in this fruit may help to protect the skin from UV damage. It is also full of vitamins A, B, C, E, and K which helps you get the glow of younger looking skin.
  9. Leafy greens: Spinach, Collard greens, Radish greens and Kale are excellent for replenishing tired skin and dark under-eye shadows due to their high iron and magnesium content. These leafy greens are rich in vitamin K that improve skin cell regrowth for a better complexion.
  10. Cucumbers: are more water than anything else. Oh so hydrating! Thus, they possess an extraordinary cooling effect. The peel of a cucumber contains antioxidants, Vitamin C and K, which can aid in skin whitening and can also reduce the appearance of fine lines. They also help in reducing puffy eyes and dark circles.

We hope this article helps you achieve that younger looking skin you’ve always desired. Before you switch to any of these foods, please ensure that you reach out to your doctor, nutritionist or dietitian in case you have allergies or any underlying medical conditions. For more on skin care, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce 

January 6, 2021 By Yogita Agarwal 1 Comment

Top 5 Foods To Fight Wrinkles And Premature Aging

We all want healthy and glowing skin but do you know that your skin reflects what you eat? Healthy skin needs nutrients, a healthy diet, enough water and good sleep. When these aspects are balanced, it shows on our skin. Wrinkles are a sign of ageing. We can’t stop or avoid it but with healthy food and lifestyle, we can delay it. When it comes to premature aging or wrinkles, it happens due to Sun damage and loss of collagen and elastin. These two proteins take care of our skin and keep it healthy, young and firm. 

When UV rays hit our skin, it reduces the production of collagen and elastin. It increases the production of free radicals and premature aging. As we age, the skin starts losing its firmness and elasticity. Other factors that contribute to the process are pollution, smoking, stress, dehydration, lack of sleep and unhealthy food habits.

Which Foods Help Fight Wrinkles and Premature Aging? 

  1. Avocado: is a fruit with healthy fats. It has fiber and many nutrients like folate, magnesium, Potassium, Riboflavin (Vitamin B2), Niacin (Vitamin B3), Pantothenic Acid (Vitamin B5), Pyridoxine (Vitamin B6), Vitamin C, Vitamin E and Vitamin K. Vitamin E aids skin nourishment, reduces scars and fights free radicals. Avocado is high in the antioxidant glutathione, which helps the body to detoxify and keeps skin clear of acne and wrinkles.
  2. Berries: All the berries are extremely rich in antioxidants, are a good source of fiber, Vitamin c, Manganese, Vitamin K1, copper and folate. Those are rich in flavonoids, vitamins and polyphenol. So berries are perfect food to fight wrinkles and fine lines. Berries not only help in reducing wrinkles but also help in the regeneration of new skin cells. Add berries to your breakfast or morning smoothies.
  3. Buckwheat: It is gluten free, rich in fiber, Iron, provides B1, is a rich source of magnesium and calcium, folate, helps in heart health and controls blood sugar levels and also reduces the signs of premature aging. It has Bioflavonoid rutin which helps to maintain the production of collagen in the skin and encourage the body’s utilization of Vitamin C.
  4. Papaya: is rich in a variety of antioxidants, vitamins and minerals like Vitamin A, C, K and E, Calcium, potassium, magnesium, phosphorus and Vitamin B. These help to improve skin elasticity and minimize the fine lines and wrinkles. Papaya is rich in the enzyme papain and chymopapain which helps to reduce inflammation. It helps to reduce acne by removing dead skin cells, and remove damaged keratin which can build up on the skin and form small bumps.
  5. Sweet Potatoes: are rich in Vitamin A, B,C, D, calcium, iron, magnesium, potassium, phosphorus, thiamine, zinc. It has the antioxidant beta-carotene which is converted into Vitamin A and helps in restoring skin elasticity, prompts skin cell turnover, which means healthy glowing skin. The Vitamin C and E in it helps in protection of skin from free radicals and keeps complexion radiant. Both the Vitamins are crucial to keep skin healthy, glowing and supple. Vitamin C boosts collagen and promotes tightening of skin. 

Above are the few foods which help protect our skin from wrinkles and premature aging. In addition to including these foods to your diet, make sure that you have healthy fats, a variety of veggies and fruits, especially different colour veggies and fruits. Keep yourself well hydrated, do regular exercise, learn to manage stress and sleep well. Reduce the consumption of alcohol, tea, coffee, preserved canned food and processed food. Our body does not have a voice but it talks to us through signs and symptoms, so pay attention to the health of the skin to be healthy and fit. With good food habits, healthy lifestyle, proper hydration, good sleep and stress management we can turn the clock on our skin to look 10 years younger. 

We hope this article helps you fight wrinkles! Do leave your thoughts in the comments below. For more tips on skincare, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce  

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