As the old adage goes ‘you are what you eat’, the quest for beautiful skin starts with nutrition. If you want gorgeous skin, it is important to nourish your skin from the inside out. Everyone pays attention to beauty products, and skin care remedies, but not nourishment from within.
Our skin needs a steady supply of micronutrients to replace older cells that are constantly being shed with new ones to ascertain that skin remains soft, supple and blemish-free.
You need to eat more fruits and veggies
Free radicals (caused by smoking, pollution and sunlight that can cause wrinkling and age spots) can cause cellular damage and affect your skin. To protect your skin against cellular damage caused by free radicals, eat a rainbow of colourful fruit and vegetables that provide you with powerful antioxidants (such as Beta Carotene and Lutein) that are crucial for normal skin cell development.
Increase vitamin C intake
Vitamin C is a super nutrient for a skin. The nutrient helps produce collagen that strengthens the capillaries which supply blood to the skin and keep blemishes away. Include blueberries, broccoli, guava, oranges, papaya and strawberries in your diet.
Avoid diet quick-fixes
Repeated changes to your diet because you want to lose/gain weight can negatively affect your skin. Moreover, they are often short on essential nutrients. Crash diets and strict exercise regimen may cause sagging, wrinkles and stretch marks.
Selenium is an antioxidant that works alongside other antioxidants such as vitamins E and C. There has been scientific evidence that a diet high in selenium protects against sun damage, age spots and even skin cancer. Some of the excellent sources of selenium are fish, eggs, tomatoes and broccoli.
Load up vitamin E foods
Vitamin E not only supports skin development but also protects the skin from oxidative (cell) damage. Vitamin E food sources include almonds, avocado, hazelnuts and sunflower oil. Fatty or spicy foods do have a healthy dose of vitamin E to help keep your skin soft and supple.
Sip water all-day to keep skin hydrated
Even a mild dehydration can make your skin look dry and tired. Drink as much water as you can (at least 2-3 litres) to keep your skin hydrated. Carry a large water bottle with you all the time. Herbal, caffeine-free teas keep skin hydrated. Caffeine, carbonated drinks, sodas and alcohol can dehydrate the skin; better cut out these beverages.
Don’t forget zinc
Zinc is one of the important nutrients involved in the normal functioning of the sebaceous glands in the skin. It repairs skin damage and keeps skin soft. Fish, lean red meat, whole grains, poultry, nuts and seeds should be an important part of your diet.
You can try all sorts of brightening skin care products for glowing skin, but the best way to get healthy skin is by making dietary adjustments. Choose the right food choices to get brighter, more glowing skin. In addition to brighter skin, healthy diets have several other positive side-effects.