Nutrition For Naturally Healthy Skin
Glowing Skin Is Always In!
Most women dreams about looking attractive and gorgeous, and they work really really hard to fulfill these standards.
Many high-end products are marketed with astounding claims, but unfortunately, these products don’t seem to work well.
As a woman, you can imagine, spending hundreds and thousands of bucks without getting satisfactory results, can be not less than a nightmare!
At times, even by paying loads of money to a dermatologist, you don’t seem to get the results that you desire.
Today, we will tell you one secret that might transform your beauty game!
Beautiful skin needs nourishment more than coins!
Taking care of your skin is more important than covering it up, and this quote focuses on improving your inner being rather than smearing creams and gels all over your face.
What Can You Do?
Undoubtedly your skin reflects your inner health and the general condition of your body.
This means that if you are healthy from the inside, then everything will be fine outside with your skin.
Your diet influences not only your weight but also your health and skin.
So, it is essential to maintain a proper diet and skincare regime to protect your delicate skin.
A balanced diet is vital because, through it, you can provide your body with all the essential nutrients that are good for the skin.
There are abundant foods that make the skin sparkling and radiant by reducing wrinkles, fines lines, acne, pimples, blemishes, and dark spots.
So a bright and blushing face is not possible without a healthy diet.
Essential Nutrients for Our Skin
A balanced diet not only improves the immune system but also reflects your persona.
Studies shows that only a balanced diet can provide the body with the right amount of essential nutrients, and they refer to a diet that has high nutritional value.
Now let us discuss the nutrients that are necessary for a Healthy and Glowing Skin.
Vitamins For Glowing Skin
Research shows that eating a diet rich in vitamins is essential for a radiant, pretty, and healthy skin.
You can get vitamins from many food items, daylight, and supplements but the best approach is to consume a diet high in vitamins.
The use of specific vitamins can prevent dull skin, slow down aging, reduce blemishes, remove dark spots, and diminish uneven skin tone.
The best ones for skin are Vitamin A, B, C, D, and E. The details are as follows:
Vitamin A is a group of compounds containing carotenoids, retinol, and retinoic acid, preventing skin problems caused by premature aging.
It also shields the skin against sunburn, acne, pimples, and wrinkles. These compounds promote the rapid renewal of cells to produce collagen for skin elasticity.
Research shows, Eczema can be controlled more than 50% in three months if the effected person consumes 10 to 40 mg of vitamin A daily.
- Vegetables and fruits are rich in antioxidants and beta-carotene. That includes bell peppers, oranges, carrots, spinach, tomatoes, yams, cantaloupe, apricots, and peaches.
Vitamin D is one of the essential vitamins for the skin because its deficiency can cause skin disorders like psoriasis and dermatitis. It is of two types ‒ Vitamin D and Vitamin D3.
Vitamin D can be obtained from the early morning sun rays. According to the National Institute of Health, the human body needs at least 600 IU of vitamin D daily.
- Your body absorbs a large amount of Vitamin D through the skin by sitting under the sun for 10 minutes
- Fortified cereals, soy milk, rice milk, soy yogurt, tofu, oranges, mushrooms also contain Vitamin D
Vitamin B complex
Vitamin B complex consists of about eight types of vitamins that are B1, B2, B3, B5, B6, B7, B9, and B12 that keeps your entire body system active and healthy.
Among these eight vitamins, B3 has a further two types, among which one is Niacinamide. It is an essential nutrient for the skin.
Many beauty brands specifically contain Niacinamide due to its amazing benefits for the skin.
It helps to control oil, firms aging skin and minimizes the appearance of pores.
B3 restores the barrier function of skin that looks flaky, dehydrated, or irritated; reduces redness; improves skin elasticity, and reduces fine wrinkles.
Studies shows that Niacinamide can help fade hyperpigmentation and must be consumed through diet as your body can not store it.
- Nuts, grains, Vegetables: avocado, mushrooms, green peas, and potatoes
Vitamin C is a water-soluble vitamin that keeps skin healthy and prevents premature wrinkles.
It builds immunity against germs in the skin, as well as helps build collagen fibers.
Vitamin C has antioxidant properties, which protect the skin from the harmful effects of the sun’s ultraviolet rays.
Therefore, its deficiency makes the skin dry, rough, and lifeless.
- Vegetables: Cabbage, papaya, broccoli
- Citrus juices: Oranges, lime, grapefruit
- Berries: strawberries, blueberries, cranberries, raspberries
Vitamin E is an antioxidant that protects the skin from harmful radicals, which helps to ward off signs of infection.
Poor diet, air pollution, sunlight, and smoking for instance, naturally produces these free radicals in the body.
A Recent Study shows that Vitamin E has anti-tumorigenic and photoprotective properties, protecting the skin from anti-aging and wrinkles.
- Nuts and Seeds: Almonds, hazelnuts, sandalwood, peanuts, sunflower seeds, and sunflower oil
- Vegetables: Cauliflower, spinach
- Wheat, gram, meat, fish, and fennel
Minerals for Healthy Skin
Minerals cannot be made by the body, so they need to be consumed as food or supplements.
Selenium has antioxidant properties that protect cell damage caused by UV rays.
When consumed as recommended, it delays or prevents the aging process in which the skin tissue is hardened and denatured, helping to maintain youthful and elastic skin.
- Nuts: Brazil nuts, walnuts
- Seeds: Chia seeds, sunflower seeds, sesame, and flax seeds
- Veggies: White button mushrooms, cabbage, spinach, broccoli
Copper is known as an essential element for collagen synthesis.
A recent study published in the journal Current Chemical Biology reports that copper is involved in the synthesis and stabilization of extracellular matrix skin proteins.
These matrix proteins help in the form and structure of the skin that further improves skin elasticity, collagen, elastin production and adds suppleness to the skin.
It also prevents premature greying of hair.
- Vegetables: Potatoes, carrot, broccoli, avocado, tomatoes, and cabbage
- Fruits: Apples, bananas, orange, dried apricots, dried mangoes, and prunes
- Nuts and seeds: cashew nuts, almonds, sunflower seeds, and sesame seeds
- Whole grains, oats, and dark chocolate
Other Nutritional Considerations for Healthy Skin
Dermatologists, often recommends Hyaluronic acid, also called Hyaluronan, for its ability to improve skin texture, provide hydration, and enhance suppleness.
HA is thought to be a glycosaminoglycan, with its high viscosity and ability to retain large amounts of water.
HA is distributed in many different tissues, especially in the skin, where it provides moisture and texture, hydrates dry and aged skin, and helps reduce wrinkles.
- Root vegetables: Potatoes, sweet potatoes
- Other foods: Soy-based foods, citrus fruits, leafy greens, dark red fruits, and veggies
Essential Fatty Acids | Omega 3 Fatty Acids
Mostly fats are considered harmful for health, but when is about skin, they have their own perks.
Fats contain monounsaturated folic acid and oleic acid, which provide moisture to the skin.
We all know that Omega-3 acids have a positive effect on the skin.
In particular, it reduces the appearance of dermatitis and sun allergies.
If you are familiar with such troubles as peeling skin, rashes, dandruff, and brittle nails, then be aware that your body is loudly declaring the deficiency of omega-3 polyunsaturated fatty acids.
When there are enough of them, the skin becomes more elastic, its color evens out, the aging process slows down, and cell regeneration is activated.
- Oils: Sunflower seed oil, coconut oil
- Seeds: Flax seeds, chia seeds, flaxseed
- Soybeans, Avocado, walnuts, olives
The Final Judgment
No doubt that there is a deep connection between beauty and health.
So, if you want to rejuvenate and revive your dull and lifeless face, you have to pay close attention to your dietary practices.
Achieving healthy skin is not possible without adequate nutrition. So don’t artificially beautify your skin with overpriced beauty products.
Instead, use natural foods such as fresh vegetables, healthy foods, and fruits that are incredibly cost-efficient.
This will make the body happy and will also make your skin glow.
When light foods are included in the diet instead of poultry, red meat, other animal products, both the body and the skin starts to fight off the signs of aging.
- Skerrett, P. J. and Willett, W. C. (2010) Essentials of healthy eating: A guide. Journal of Midwifery and Womens Health, vol.55(6) pp. 492–501.
- Schagen, S. K., Zampeli, V. A., Makrantonaki, E. and Zouboulis, C. C. (2012) Discovering the link between nutrition and skin aging. Dermatoendocrinology, vol.4(3) pp. 298–307.
- Mukherjee, S., Date, A., Patravale, V., Korting, H. C., Roeder, A. and Weindl, G. (2006) Retinoids in the treatment of skin aging: An overview of clinical efficacy and safety. Clinical Interventions in Aging, vol.1(4) pp. 327–348.
- National Institutes of Health (2020a) Vitamin B6. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
- National Institutes of Health (2020b) Vitamin D. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- Hakozaki, T., Minwalla, L., Zhuang, J., Chhoa, M., Matsubara, A., Miyamoto, K., Greatens, A., Hillebrand, G. G., Bisset, D. L. and Boissy, R. E. (2002) The effects of niacinamide on reducing cutaneous pigmentation and suppression of melanosome. British Journal of Dermatology, vol.147(1) pp. 20–31.
- Keen, M. A. (2016) Vitamin E in dermatology. Indian Dermatology Online Journal, vol.7(4) pp. 311–315.
- Cai, Z., Zhang, J. and Li, H. (2019) Selenium, aging and aging-related diseases. Aging Clinical and Experimental Research, vol.31(8) pp. 1035–1047.
- Borkow, G. (2014) Using copper to improve the well-being of the skin. Current Chemical Biology, vol.8(2) pp. 89–102.