We know that jade rollers and retinol are good for the skin and recommended by dermatologists, but if your diet lacks nutrients, your skin won’t radiate. But if you are in for the long haul, a healthy diet plays a defining role. What we consume plays a role in how the outside will appear, i.e., the skin, and we already know that it is the largest organ of our body. The happenings on our bodies are perfectly reflected on the skin, just like that of a mirror. To have healthy skin, one must visit the derm once a year and focus on eating foods loaded with nutrients such as antioxidants, micro minerals, and vitamins, which will glow from inside out. The things we eat support the microorganisms present on our skin which eventually prevents the skin from blemishes, premature aging and breakouts. Skin will reflect if one has not been consuming nutrient-rich foods. If someone has zinc or essential fatty acids deficiencies, dry skin and keratosis pilaris (small bumps that happen on the back of our arms) can occur. The foods we consume play a major role in having healthy skin, and the nutrients present will have a profound effect on the skin’s moisture and structure. Conditions like chapped skin happen because of dehydration, wrinkling happens due to excess exposure to sun and collagen loss. The nutrient profile present in the foods we consume will cause a chain reaction within the body, and choosing the right ones will surely make our skin and overall health better.
Seven essential nutrients
We generally think that one needs proteins only for building muscles, but surprisingly, it has a great effect on the skin because proteins mainly make up the skin. This macronutrient is like fuel for your car. There are daily protein requirements that the body needs to be met by the body, and if not done, the body takes it from the muscles and limits the protein from going to unessential parts like nails and hair. So if we want glowing skin, then protein needs to be an essential part of our meals. Crunchy nuts, tasty seeds and hardy beans should be increased in quantity if you are a vegan or vegetarian.
Vitamin E is a fatty antioxidant and greatly affects the skin as it heals scars and nasty cuts like a charm. The damage caused by free radicals on the inside of the body is protected by Vitamin E. The free radicals are like toxins, and extended exposure to them can cause oxidation, resulting in aging, tired skin. UV light are an example of free radicals. The diet can consist of a major quantity of Vitamin E required by the body, but many may not meet it. 15 mg of Vitamin E is the recommended daily allowance for the body. Healthy fats like fresh avocados and olive oil are a rich source of Vitamin E.
Biotin is a vitamin that is good for skin, strong hair and nails because it assists your body to convert food into energy which can be utilized. So if you have brittle nails and hair, then that means you might have a biotin deficiency. Sweet potatoes, bananas and eggs (mainly the yolk part) are rich natural sources of biotin. There are supplements also available in the market if natural sources aren’t good for you.
Vitamin C is recommended primarily for skincare by dermatologists as a lotion or serum. This antioxidant works like a wonder even from the inside. Vitamin C increases the collagen content and reduces oxidation by removing the free radicals, making it wonderful. Natural food sources rich in Vitamin C are crisp red peppers, citrus fruits and tangy tomatoes. It is soluble in water, so it should be consumed raw rather than boiling as it removes the vitamin from the eatable.
Collagen is a protein derivative that has a role to play in the framework of skin, bones, hair and connective tissues. UV light (free radical toxins) reduces collagen in the body and decreases when one age (cartilage and wrinkle issues). Bone broth, chicken and fish are rich sources of collagen and if you see all of the meat-based and meat-eaters are in luck. So what if you are vegan or vegetarian? Generally, bones and animal proteins provide collagens. So one needs to consume dark leafy vegetables like spinach and kale or those high in Vitamin C like legumes and fruits.
Omega-3 Fatty Acids
Omega-3s helps in moisturizing the skin, which reduces dermatitis, acne flare-ups and redness. These are unsaturated fats which reduce cholesterol levels as well. Omega oils can be obtained majorly by consuming fish (to be preferred over red meat) and olive oils (to be preferred over palm oil), and also, there is no recommended dietary allowance for the omega oils. These omega oils eventually give healthy skin. Other sources for omega oils are nuts, seeds and avocados.
Water probably is the most important item for the body, which also means your skin. For flushing toxins and having better efficiency, one needs to drink sufficient water. Water can reduce acne and puffiness and make the skin structure and laxity better. The recommended standard to drink water is 64 oz. per day at least. So if you want to know whether the water is enough for you or not, the best is to check the color of your pee. If the color is dark like that of a beer, you are under-hydrated, and if it is clear, you are over hydrated. One needs to have the color of lemonade for the optimal mark of hydration.