If you want a perfect radiant skin, the old adage 'you are what you eat' has never been more true. A healthy diet, with plenty of vitamins, minerals and other nutrients, is essential for all organs, and the skin is no exception. There are plenty of specific nutrients, herbs and other remedies that can literally feed your skin from inside. Here is a list of nutrients that your skin needs from the inside to get that healthy glow. Get going and feed yourself these to reflect on your skin.
Selenium
This is a potent antioxidant mineral, needed by the body is trace amounts. It is thought to have detoxing properties, helping the body rid itself of heavy metals, including mercury and cadmium. It is found in Brazil nut, broccoli, chicken, diary products, garlic, wheat germ, tuna, onions and whole grains.
Vitamin C
Is an essential for the synthesis of collagen required for bone, skin and tendon formation. Vitamin C is also important because it helps the body against free radicals and is a anti oxidant which helps against ultra violet rays, ageing & wrinkling and wound healing. Vitamin C can be found in plenty of foods namely all citrus fruits. You can kick-start your day with a glass of warm water mixed with a teaspoon of honey and half a lemon/lime juice and get your daily requirement of Vitamin C. This will not only help your body to release the toxins but also aid with hydrating and alkalizing your body.
Zinc
Found in every cell of the body and is a component of over 200 enzymes. Zinc is required for the effective release and utilization of Vitamin A from liver storage, and skin problems are usually the first sign of zinc deficiencies. Good sources include meat, diary products, beans and lentils, yeast, nuts, seeds and wholegrain cereals. Pumpkin seeds are one of the most concentrated food sources.
Vitamin A
Necessary for the maintenance and repair of vital skin tissue, vitamin A is the key to healthy skin. If you’re deficient in vitamin A, your skin may take on a dry, flaky complexion. Since Vitamin A also helps the skin rebuild tissues, it is also an essential vitamin when it comes to healing scrapes, wounds and other damages to the skin. It also acts as a great anti-aging nutrient. So if you wish to keep lines, wrinkles, dull skin and other skin aging symptoms at bay then Vitamin A can be of great help. Get your daily-recommended allowances of vitamin A through foods such as sweet potatoes, carrots, and dark, leafy vegetables, eggs, milk, pumpkin and liver.
Copper
Is an essential trace mineral, involved in several key functions including tissue health. Copper is one of the building blocks of collagen and elastin, the proteins that provide structural integrity and elasticity for tissue, organs and bones. Copper also aids in the production of melanin, which is responsible for the color of the skin and hair, helps in skin regeneration, which is very effective in healing wounds and skin lesions. The anti-inflammatory qualities of copper allow it to treat a wide range of skin irritation, regenerate new collagen and elastin, thus improving firmness, softness and elasticity of skin, which results in a youthful appearance. You’ll find it in almonds, beans, avocadoes, barley, mushrooms, beetroot, seafood, lentils, garlic, soybeans and leafy green vegetables.
Essential Fatty Acid
EFAs are some of the "good fats" that your body needs for healthy performance. 'Essential' designates these fatty acids as ones that are not made by the human body, and therefore must be replenished through food. These fatty acids are responsible for regulating cell function. They maintain the integrity of cellular walls, and allow transference of waste and water. This function plays a big part in skin health especially anti-ageing benefits. Unfortunately, our obsession with Fat-Free diets has left many people with chronic deficiencies in EFAs, leading to symptoms including dry, flaky skin, eczema, excessive wrinkling, brittle nails and hair issues like split ends and hair fall. Some of the best sources include – flax seed oil, hemp seed oil, Avocado oil, evening primrose oil, pumpkin seed oil, walnuts and salmon. Consuming all these in moderation can provide you with your daily requirement of the EFAs. So make sure you include atleast some form of these Fatty acids in you daily intake.
Vitamin E
Perhaps the most well known vitamin that is essential for healthy skin. It is sometimes described as the ‘lighting –rod’ of the cell, allowing reactive molecules to strike the cell, like lightening, without causing any damage. This function is particularly apparent in the case if skin, as vitamin E directly protects the skin from UV Radiations from the sun. This is because Vitamin E is an effective ‘Antioxidant’ that helps fight free radicals. Free radicals are caused by a number of factors such as smoking, pollution and sun exposure. Free radicals are one of the major causes of premature skin aging. As a result, Vitamin E can be an important anti-aging nutrient. By applying Vitamin-E oil and also consuming Vitamin E through foods can reduce appearance of age spots, wrinkles, stretch marks and lines. Vitamin E can be found in foods like olives, sunflower seeds, peanuts, almonds, avocados, wheat germ and leafy greens.
Sulphur
The third most abundant mineral in the human body, is an extremely important dietary compound for both skin health and overall wellness. Yet we rarely hear about sulfur in mainstream nutrition, and many people do not even know which foods provide it. It is necessary for collagen synthesis, which gives the skin its structure and strength. Sulphur is also required for the synthesis of glutathione, one of the most important antioxidants in the body. High levels of glutathione in the body can prevent damage caused by free radicals, which are thought to be the major cause of cellular aging.
Vitamin B complex
Vitamin B is needed for proper functioning of almost every process that occurs in our body., Thiamine(B1), Riboflavin(B2), Niacin(B3), Biotin(B7) and Cobalamin(B12) are of particular importance for the skin and hair health. Vitamin B1 is an antioxidant that helps to increase blood circulation. It also protects us from the effects of ageing, smoking and alcohol consumption. Riboflavin helps to keep skin healthy and prevents acne breakout. Biotin is required to make skin, hair and nails healthy. It also helps to treat specific skin diseases like dermatitis, acne and eczema. Vitamin B3 helps your skin receive plenty of oxygen, which prevents development of acne and gives skin its glow among other benefits. Vitamin B 12 controls cell formation and cell life span. It gives the skin healthy coloring, and helps to regain the inner glow of the skin and helps maintain youthfulness. The highest content of Vitamin B is found in fish. Salmon, trout, tuna and cod are few varieties that contain a high amount of Vitamin B. Legumes like soy beans, kidney beans, avocado, pomegranate, dates, watermelons, and some berries are high in B complex vitamins. Green leafy vegetables like spinach, potatoes, oatmeal, rice, eggs, bananas and squashes also contain significant amounts.
Watch this space for more...
Much Love,
Abha
Selenium
This is a potent antioxidant mineral, needed by the body is trace amounts. It is thought to have detoxing properties, helping the body rid itself of heavy metals, including mercury and cadmium. It is found in Brazil nut, broccoli, chicken, diary products, garlic, wheat germ, tuna, onions and whole grains.
Vitamin C
Is an essential for the synthesis of collagen required for bone, skin and tendon formation. Vitamin C is also important because it helps the body against free radicals and is a anti oxidant which helps against ultra violet rays, ageing & wrinkling and wound healing. Vitamin C can be found in plenty of foods namely all citrus fruits. You can kick-start your day with a glass of warm water mixed with a teaspoon of honey and half a lemon/lime juice and get your daily requirement of Vitamin C. This will not only help your body to release the toxins but also aid with hydrating and alkalizing your body.
Zinc
Found in every cell of the body and is a component of over 200 enzymes. Zinc is required for the effective release and utilization of Vitamin A from liver storage, and skin problems are usually the first sign of zinc deficiencies. Good sources include meat, diary products, beans and lentils, yeast, nuts, seeds and wholegrain cereals. Pumpkin seeds are one of the most concentrated food sources.
Vitamin A
Necessary for the maintenance and repair of vital skin tissue, vitamin A is the key to healthy skin. If you’re deficient in vitamin A, your skin may take on a dry, flaky complexion. Since Vitamin A also helps the skin rebuild tissues, it is also an essential vitamin when it comes to healing scrapes, wounds and other damages to the skin. It also acts as a great anti-aging nutrient. So if you wish to keep lines, wrinkles, dull skin and other skin aging symptoms at bay then Vitamin A can be of great help. Get your daily-recommended allowances of vitamin A through foods such as sweet potatoes, carrots, and dark, leafy vegetables, eggs, milk, pumpkin and liver.
Copper
Is an essential trace mineral, involved in several key functions including tissue health. Copper is one of the building blocks of collagen and elastin, the proteins that provide structural integrity and elasticity for tissue, organs and bones. Copper also aids in the production of melanin, which is responsible for the color of the skin and hair, helps in skin regeneration, which is very effective in healing wounds and skin lesions. The anti-inflammatory qualities of copper allow it to treat a wide range of skin irritation, regenerate new collagen and elastin, thus improving firmness, softness and elasticity of skin, which results in a youthful appearance. You’ll find it in almonds, beans, avocadoes, barley, mushrooms, beetroot, seafood, lentils, garlic, soybeans and leafy green vegetables.
Essential Fatty Acid
EFAs are some of the "good fats" that your body needs for healthy performance. 'Essential' designates these fatty acids as ones that are not made by the human body, and therefore must be replenished through food. These fatty acids are responsible for regulating cell function. They maintain the integrity of cellular walls, and allow transference of waste and water. This function plays a big part in skin health especially anti-ageing benefits. Unfortunately, our obsession with Fat-Free diets has left many people with chronic deficiencies in EFAs, leading to symptoms including dry, flaky skin, eczema, excessive wrinkling, brittle nails and hair issues like split ends and hair fall. Some of the best sources include – flax seed oil, hemp seed oil, Avocado oil, evening primrose oil, pumpkin seed oil, walnuts and salmon. Consuming all these in moderation can provide you with your daily requirement of the EFAs. So make sure you include atleast some form of these Fatty acids in you daily intake.
Vitamin E
Perhaps the most well known vitamin that is essential for healthy skin. It is sometimes described as the ‘lighting –rod’ of the cell, allowing reactive molecules to strike the cell, like lightening, without causing any damage. This function is particularly apparent in the case if skin, as vitamin E directly protects the skin from UV Radiations from the sun. This is because Vitamin E is an effective ‘Antioxidant’ that helps fight free radicals. Free radicals are caused by a number of factors such as smoking, pollution and sun exposure. Free radicals are one of the major causes of premature skin aging. As a result, Vitamin E can be an important anti-aging nutrient. By applying Vitamin-E oil and also consuming Vitamin E through foods can reduce appearance of age spots, wrinkles, stretch marks and lines. Vitamin E can be found in foods like olives, sunflower seeds, peanuts, almonds, avocados, wheat germ and leafy greens.
Sulphur
The third most abundant mineral in the human body, is an extremely important dietary compound for both skin health and overall wellness. Yet we rarely hear about sulfur in mainstream nutrition, and many people do not even know which foods provide it. It is necessary for collagen synthesis, which gives the skin its structure and strength. Sulphur is also required for the synthesis of glutathione, one of the most important antioxidants in the body. High levels of glutathione in the body can prevent damage caused by free radicals, which are thought to be the major cause of cellular aging.
Vitamin B complex
Vitamin B is needed for proper functioning of almost every process that occurs in our body., Thiamine(B1), Riboflavin(B2), Niacin(B3), Biotin(B7) and Cobalamin(B12) are of particular importance for the skin and hair health. Vitamin B1 is an antioxidant that helps to increase blood circulation. It also protects us from the effects of ageing, smoking and alcohol consumption. Riboflavin helps to keep skin healthy and prevents acne breakout. Biotin is required to make skin, hair and nails healthy. It also helps to treat specific skin diseases like dermatitis, acne and eczema. Vitamin B3 helps your skin receive plenty of oxygen, which prevents development of acne and gives skin its glow among other benefits. Vitamin B 12 controls cell formation and cell life span. It gives the skin healthy coloring, and helps to regain the inner glow of the skin and helps maintain youthfulness. The highest content of Vitamin B is found in fish. Salmon, trout, tuna and cod are few varieties that contain a high amount of Vitamin B. Legumes like soy beans, kidney beans, avocado, pomegranate, dates, watermelons, and some berries are high in B complex vitamins. Green leafy vegetables like spinach, potatoes, oatmeal, rice, eggs, bananas and squashes also contain significant amounts.
Watch this space for more...
Much Love,
Abha