Foods for good skin health
Are you troubled with frequent outbreaks? Or are you tired of moisturizer to fix your patchy, scaly skin? Do you have excess sebum production? Or are you covering acne marks and wrinkles with cosmetics? It is a known fact that what we eat reflects on our skin. This is because our skin health is largely dependent on our gut and the food that we consume. What we apply superficially on our skin won’t do us as much good as what a proper diet would do to our skin from within.
Nurturing skin naturally requires a proper, healthy diet rich in antioxidants, proteins, good fat, and water. Here is a list of what your diet should focus on to maintain good skin health:
1. Good skin is directly linked to the gut – Our gut microbiota comprising an enormous amount of bacteria largely controls the condition of the skin. To maintain good gut health, include loads of prebiotics and probiotics. Prebiotics are fiber-rich foods like fruits with peel, vegetables, oats, etc. that feed the gut bacteria. Probiotics can be supplied in the form of fermented foods like yogurt, tempeh, buttermilk, and kimchi to name a few. Foods rich in refined sugar, carbohydrates, and fried junk foods deteriorate skin health and results in excess sebum production leading to inflammation and breakouts. To maintain a healthy gut one must stay away from unhealthy and processed foods. Try our Paleo diet for good skin health
2. Lots of Hydration – This is the easiest way for a clear, supple skin yet we end up neglecting it the most. Lack of water and water-rich foods may result in dry, patchy, and itchy skin. Skin loses its elasticity and becomes saggy without sufficient water. Apart from consuming adequate water, foods high in water content and electrolytes like cucumber, watermelon, citrus fruits, tomatoes, and green leafy vegetables should be incorporated into the diet.
3. Antioxidants and proteins for Collagen production – Collagen is the protein that holds our cell-matrix and tissues together. As we know our skin sheds off regularly and to form a healthy skin regular supply of proteins, amino acids, and antioxidants is essential.
- Protein-rich foods like eggs, fish, and beans should be included.
- Vitamin C is required for collagen synthesis which is a structural protein to bind cells and tissues together. Some of the Vitamin C rich sources include Amla, guava, bell peppers, watermelon, citrus fruits drumsticks, sprouts, etc.
- Omega-3 fatty acids especially EPA and DHA play an important role in maintaining skin integrity, having anti-inflammatory and anti-aging effects on the body. Foods like fish liver oil, salmon, shellfish, walnuts, flax seeds, chia seeds have high omega-3 fatty acid content.
- Omega-6 is a major fatty acid of the epidermis and is known to be involved in the epidermis barrier. Sunflower, sesame, and peanut are a rich source of this fatty acid.
- Vitamin E prevents the formation of free radicals which cause deterioration of tissues and cells. It also helps in delaying aging. Rich sources include nuts, egg yolk and green leafy vegetables like spinach and lettuce.
- Selenium, zinc, and magnesium-rich foods like pumpkin seeds, watermelon seeds are powerful antioxidants required for supple, glowing skin.
Apart from healthy food, proper sleep cycle, exercise, good skin routine, and a positive mindset can do wonders for your skin in the long run.
If you suffer from poor skin, acne, acidity, PCOS, get in touch for a free consultation.