Wondering why your expensive night cream is not showing results? Are you noticing hair fall despite multiple hair spa sessions? Is your overall glow and vibrance dwindling, even though you’ve tried everything in the book and more? Well, it’s time you start paying attention to your diet. Good nutrition is highly underrated, and we must understand its importance. Let's discuss how having a wholesome, balanced, and nourishing diet can improve overall beauty and appearance.
How Does Consuming Nutritious Food Improve Skin Health?
Food provides nutrition to the body to carry out your regular activities. Eating balanced food which contains all the essential nutrients in correct proportion is very important for improving your skin and health. Eating nutritious food ensures the supply of essential nutrients to all the vital parts of your body, fortifies the skin cell, and nourishes the hair follicles, thereby improving your overall appearance.
Food rich in calcium provides strength to the bones, food rich in antioxidants protects your skin from oxidative stress, food rich in protein helps improve the texture of your skin. However, there is a flip side to it as well, there are some food items that damage your skin, making it dull, dry, and prone to acne. Processed food, junk food, fatty foods, refined sugars, and carbohydrates damage the skin, leading to premature ageing.
Experts say that instead of focusing on healthy food, you should start focusing on a wholesome, nourishing, and well-balanced diet so that your body gets all the essential nutrients.
Skin ageing is a natural phenomenon that can’t be reversed, but with nutritious food (including lots of fruits, veggies, egg, meat, milk, grains, legumes, fish, and nuts), you can slow down the aging process. A balanced diet makes your skin look healthy, hydrated, and well-nourished.
What Are The Essential Nutrients For Healthy Skin?
Here are some of the nutrients your body needs to maintain the health and beauty of your skin.
Your skin is made up of protein which is known as keratin. The protein which your body gets from food is synthesized and utilized to make it bioavailable for absorption. Keratin and collagen are synthesized proteins that help in improving the overall health of hair, nails, and skin.
2. VITAMIN A
Another important nutrient for the skin is Vitamin A because it supports collagen production. The body requires them for proper functioning, but it depends on what we eat. Include lots of green leafy vegetables, egg, sweet potatoes, pumpkin, cheese, milk in your diet as they are the rich source of Vitamin A.
3. VITAMIN B COMPLEX (H3)
Vitamin B Complex is a collection of many forms of Vitamin B, many of which are imperative for maintaining healthy skin. Vitamin B Complex includes Vitamin B3, Vitamin B5, and Vitamin B6.
Vitamin B complex regulates cell turnover and sebum production, preventing breakouts. Vitamin B is found in eggs, meat, seafood, nuts & seeds. It can be difficult to get the right amount of Vitamin B from normal diet, so it needs to be supplemented.
4. VITAMIN C
Vitamin C, a powerful antioxidant is vital for collagen production and wound healing. It fights against free radical damage, making your skin vibrant and youthful. Vitamin C can be obtained easily from a balanced diet. It is found in many fresh fruits & veggies, such as oranges, lemons, berries, broccoli, cauliflower, squash, and other vegetables.
5. VITAMIN E
Vitamin E is considered to be a powerful antioxidant that exhibits anti-inflammatory properties; it repairs skin, and accelerates cell turnover rate. It strengthens the cells walls, protecting your skin from infection and dryness.
Zinc is essential for maintaining skin health. It is known to regulate sebum production and repairs skin cells. It is mostly present in the outermost layer of the skin and protects from UV rays. Zinc is considered to be a beneficial addition to your diet for healthy hair and skin. The deficiency of zinc can lead to various skin conditions such as eczema.
Selenium is another important mineral essential for maintaining skin health. It contains antioxidants that protect your skin from various environmental aggressors such as the UV rays of the sun. Lack of selenium in your body results in various types of skin diseases.
8. ESSENTIAL FATTY ACIDS
Essential Fatty Acids (or EFA's) are essential for your skin, hair, and brain health. EFA's are essential for skin to maintain a barrier against bacteria and microbes. Omega-3 and Omega-6 are considered to be the best food for your hair and skin. It keeps your skin hydrated, making it soft and smooth. EFA’s are mostly found in nuts, avocados, and oily fish. Food rich in essential fatty acids is considered to be the wholesome and best food for your hair and skin.
Pro Tips For Making The Most Of Nutrient Rich Food
- Keep your body hydrated by drinking at least 6-8 glasses of water.
- Get good sleep, you should get at least 8 hours of quality sleep at night because when you sleep your body repairs, heals and regenerates new skin cells.
- Practice yoga or meditation to relax your mind and body because if you are undergoing stress it shows on your skin.
- Maintain a regular skincare routine and be consistent with it.
- Wear sunscreen in the daytime, to protect your skin from harmful UV rays.
Apart from eating nutritious food, following a healthy lifestyle is a must for attaining naturally glowing and youthful skin.
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