NUTRITION FOR GLOWING SKIN

We all wish for h e a l t h y, flawless and g l o w i n g skin. But instead of focusing on a holistic lifelong approach, we prefer to focus on shortcuts.

The market is flooded with beauty products and we tend to splurge money on them. On the contrary, the secret to glowing and flawless skin is the nourishment of the skin from inside the body. We need to consume a healthy diet to have healthy glowing skin and delay the effects of ageing.

The inclusion of certain foods, every day in our diet can help to attain flawless glowing skin. 1 Fruits- Fruits like pomegranate, papaya, mangoes and citrus fruits help in getting healthy glowing skin, as they are rich in vitamin A, vitamin C, magnesium, potassium, folic acid, and dietary fibre.

They also contain polyphenols, which act as antioxidants and help to regulate the skin’s blood flow, giving it a nice healthy glow.

These fruits improve skin texture, restore healthy cells, protect from UV rays and wrinkles, depigment and treat dry, scaly, and rough skin.

Two servings of these fruits should be consumed daily. 2 Tomatoes- Tomatoes are abundantly available throughout the year and are rich in lycopene.

Lycopene is a potent antioxidant that protects skin from UV damage. Tomatoes also contain vitamin C, which protects against cell-damaging free radicals, preventing fine lines and wrinkles.

This property of tomatoes makes them a great food for anti-ageing. Tomatoes can be consumed as a salad or a smoothie. 3 Carrots- Carrots are a rich source of antioxidants called beta-carotene, which protects the skin against the harmful rays of the sun. Carrots restore damaged collagen and also reduce the risk of skin cancer.

Carrots are also a good source of magnesium, which relaxes nerves and muscles. Not getting enough magnesium can lead to poor sleep, and getting enough sleep is very important for the skin.

Carrots can be added to any dish or consumed raw. 4 Spinach- Dark green leafy vegetables like spinach, are a powerhouse of nutrients.

Lutein and zeaxanthin present in spinach, increase the skin’s natural defence against ultraviolet rays and pollution. It also contains vitamins A, C and K which all help to make skin glowing and clear.

Spinach is also great in delaying the process of ageing significantly. 100-200g of spinach can be consumed daily. 5 Cucumber- Cucumber is very beneficial for the skin as it has high water content. It helps in staying hydrated and keeps the skin cool and moist.

It also helps fight acne, makes skin tone even, prevents wrinkles and fine lines, tones and tightens the skin and repairs the damaged skin cells.

One cucumber daily should be consumed for best results. 6 Curd- Curd is loaded with protein and probiotics.

Probiotics are live, friendly bacteria that help fight inflammation. Inflammation can aggravate skin conditions like acne. Probiotics can also help in hydrating skin and reduce sagging.

Homemade curd is best for consumption. Flavoured yogurt is not healthy as it may be high in sugar and can lead to wrinkles.

7 Soy- Soy contains isoflavones, which can help reduce fine wrinkles, skin dryness and keep skin smooth and firm by increasing collagen. 8 Flaxseeds- Flaxseeds are rich in omega-3 fatty acids. Omega-3 fats can reduce the harmful effects of UV radiation, smoking, and pollution.

They can help reduce wrinkles, blemishes, redness and improve dry skin. 5-7g of flaxseed can be consumed daily. 9 Almonds- Almonds are rich in vitamin E, a powerful antioxidant that helps prevent signs of ageing, caused by free radicals.

Studies also suggest that vitamin E consumed orally can increase its levels on the skin’s surface. Approximately 20g of almonds can be consumed daily.

10 Water- Water is an easy way to provide a healthy glow to the skin, especially for people having dry skin. Drinking fewer amounts of water can reduce the moisture in the skin, resulting in dry, rough and dull-looking skin.

So, to avoid this condition, at least 8-10 glasses of water should be consumed daily. Good nutrition helps to take care of the skin from the inside out.

So, we must eat plenty of fruits and vegetables, choose low-fat dairy products, including nuts, seeds and whole grains.

Limit the use of foods high in processed or refined sugars, refined flour and unhealthy fats, which promotes skin ageing.

Besides this, ensure sound sleep of 6-7 hours daily, be physically active, manage stress, and stay away from smoking. These diets and lifestylerelated practices will keep your skin young and glowing.