The nicer our skin feels on the appearance, the healthier it is on the inside.
Our skin’s capacity to endure damage from the environment and other factors is harmed when we don’t provide it with the nutrients it requires.
Free radicals are created by pollution, the sun’s UV rays, and other hazardous elements, which may damage our skin’s structure, cause problems like skin pigmentation, and cause it to age prematurely.
This causes dullness, wrinkles, and loose skin over time.
The good news is that we can take actions to preserve our skin while also healing the damage that has already occurred.
Let’s look at the foods to provide your skin with for it to be at its best!
#1 Fish
Fish provides us with two nutrients that are beneficial to our skin’s health. For starters, it’s high in collagen, a protein that makes up the majority of the structure of our skin. Higher the amount of collagen in the skin ,stronger will be it with soft and smooth texture that can store more water and stay hydrated.
Second, omega-3 fatty acids are abundant in seafood such as salmon and tuna fish. These good fats help to minimise skin inflammation, which may contribute to a variety of skin issues such as acne, greasy skin, and more. Omega-3 fatty acids also maintain our cells healthy, allowing them to maintain the skin’s structure and assist seal in the skin’s moisture, keeping it moisturised.
#2 Avocados
Avocados, which are also strong in vitamin E and C, contain omega-3 fatty acids. Both of these vitamins really function together to protect our skin from free radical damage for a longer period of time! There’s more: our bodies need vitamin C to produce new collagen.
#3 Vegetables & Fruits that are orange and red
Carotenoids are a collection of yellow, orange, and red pigments found in plants that have the ability to neutralise free radicals, avoiding harm. Furthermore, persons with greater amounts of carotenoids in their skin were seen to be healthier and more beautiful than those with lower amounts!
Carrots get their orange colour from beta-carotene, a chemical that our bodies convert to vitamin A, which is necessary for skin cell preservation and growth. Similarly, lycopene, a red pigment found in watermelons and tomatoes, protects our skin from the sun by negating free radicals before other antioxidants like beta-carotene, allowing them to focus on their other tasks.
#4 Meat
Our skin also includes a sticky protein called hyaluronic acid, which adds to the skin’s suppleness and capacity to hold water, similar to collagen.
It’s been established that eating foods high in HA and collagen helps to moisturise the skin and minimise wrinkles.
They’re naturally found in animals, but they’re mostly found in cartilage, bone,skin and organs ; they’re less common in the muscular meats we consume today (like beef, pork, chicken breasts, etc.).
#5 Leafy Greens
Glucosinolates are plant elements found in cruciferous vegetables that help heal wounds and combat germs.
The calcium in them helps to keep our skin moisturised by regulating the salt concentration in its fluids.
Dark green vegetables also include magnesium, which is required by skin cells for the production of HA, which, as previously said, keeps our skin smooth and moisturized. To top it off, many green veggies, such as asparagus and spinach, are high in vitamin E.
#6 Citrus Fruits
Citrus fruits are high in vitamin C, which, as we all know, aids in the formation of collagen.
Narigenin, a flavonoid found in tomatoes, oranges and grapefruit, aids in the prevention of HA breakdown in the body, therefore preserving our skin.
#7 Root Vegetables & Legumes
Yuzurihara, a small Japanese town, is noted for its people’ long lives and young joints, eyes and skin. This has been related to the fact that they eat a lot of root vegetables that are rich in magnesium.
Another excellent source of magnesium is legumes. Vegetables & fruits such as spinach, figs and bananas are also good sources.
#8 Eggs
Eggs are abundant in essential amino acids, which are defined as those that the body cannot produce and must be obtained from food. These amino acids, among other things, aid in the production of new proteins in the skin.
A single egg may supply approximately 6% of our daily vitamin A needs, as well as some vitamin D. Our bodies utilise both of these vitamins to generate new skin cells and to build new tissue for wound healing. Vitamin D also helps to keep our skin cool in hot weather by regulating our sweat glands.
#9 Yoghurt
Because it is prepared by adding live bacteria to milk, yoghurt is considered a probiotic. It’s crucial to look for “live cultures” in store-bought yoghurt since it’s these good bacteria that keep our stomach healthy, and research shows a significant relationship between gut issues and skin problems.
It’s thought that if the quantity of beneficial bacteria in our gut is low, some toxins can enter our circulation and travel to our skin, causing breakouts.
Our skin’s age might be much older than our real age due to the hustle and bustle of modern living. Our skin, fortunately, is continuously repairing and remodelling itself from the inside out. That makes it even more crucial to provide it with the nutrients it need to be its healthiest, smoothest, and radiant self!
Disclaimer: This content, including advice, is intended to give only general information. It is not a substitute for professional nutrition advice. For further information, always see a professional nutritionist. For customized skin care nutrition plan call us at +91-9743430000.
Ryan Fernando is an Award-winning celebrity Sports Nutritionist with 2GUINNESS world record and 2 Olympic medals under his belt. His client list include Olympic wrestler Sushil Kumar, cricketer Shikhar Dhawan & bollywood superstars Aamir Khan & Abhishek Bachchan. He is Chief Nutritionist at QUA Nutrition Signature Clinics.
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