Nutrition for Skin!!

One is always on the lookout for that “miracle cream” that will make our skin glow and make us fair. Most of us in literal sense abuse our skin, especially our facial skin exposing it to various creams, lotions and treatments. No matter how we take it, but our skin regulates our body’s temperature, protect us from bacteria’s and viruses causing 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 covering (skin) healthy rather than focusing only on face.

There are number of superficial treatments available in the market to bring a glow on your skin, however as a dietician, I will be showing you ways to keep your skin healthy by foods found in your kitchen itself.

You will be surprised to know that there is a strong link between the food choice you make and skin health. Your choice of food is revealed on your skin.

Vitamins:

Vitamins like B complex, A, D, E, and C have known to play an important role in maintaining healthy skin. They have chemical called photochemical which helps in preserving the body from various bacterial, viral, free radical invasions. They also have anti-oxidant properties which helps skin from the oxidative damage caused by stress, pollution, body’s own reaction etc.  

Tip–

• Eat at least 5-6 servings of fresh fruits and vegetables daily.
• Make your salad more colourful, the more colours you add, the more beneficial it is to your skin.
• Try having Amla (Indian gooseberry) juice every day. I would say, “An Amla a day keeps dermatologist away”
• Drink fresh fruit juices. Try different juice every week for example- Cranberry, blueberry, orange juice etc.

Supplementation:

Supplementation helps in maintaining healthy skin. Apart from the cosmetic point of view, many dermatologists now recommend nutritional supplements to tackle issues like acne. Supplementation of multivitamins and omega 3/ fish oil capsules have 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.
Avoiding certain foods:

As mentioned above, the kind of food we eat reflects on our skin, avoiding eating junk food, fatty foods, carbonated drinks, alcohol, and refined products affects your skin. This can be attributed to the fact that these foods have a negative impact on health by hindering with the absorption of certain nutrients. Also smoking can accelerate aging process causing wrinkles even before time.

Water:

This is tried and tested all over and also considered as “gharelunuska”-meaning home remedy. Drinking enough water and keeping good hydration status retains moisture of the skin. Also drink adequate water clears out toxins and waste from the body keeping body healthy and which is indirectly seen through skin.

Stress and Sleep:

Ever wondered why when you’re in stress you see acne on your face?

Research has shown a positive link between people who take too much of stress and its effect on skin. Getting a good night’s sleep and de-stressing yourself from everyday routine can be helpful and 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 a research that shows a strong link between stress and skin ageing. I am sure nobody wants look old, right? Try de-stressing yourself everytime you find it’s taking a toll on your health.

Exercise:

It is the key to healthy skin. We all are aware of the benefits of exercise and cardio respiratory fitness, but little do we know about its effect on skin. Regular exercise helps in regulating blood flow to our body especially skin. Blood not only carries oxygen but also the nutrients to our cells. Thus, exercise keeps your skin healthy by increasing blood flow and keeping nourishing skin cells and healthy and vital.

Nutrition is one the important component to modulate the vibrancy of your skin. As a dietician, I believe we should stop taking our skin for granted and that it’s just a covering over our body. But, think of it beyond creams, make ups and laser treatments. Nourish your skin not through chemicals but through foods found in your very own kitchen