Glowing skin enhances the beauty. There is a need to nourish your skin for making it healthy. If your skin is not glowing or is rough, it’s the time to think about your eating patterns. People are having problems of skin like acne, dry skin, wrinkles, and other damage. This is problematic for people in finding solutions. What you eat literally matters.
Dietary habits influence the nourishment of the skin. Taking a diet high in antioxidants delay the aging process. And thus, the skin remains fresh and glowing for a long time. Eating plenty of fruits and vegetables will help you achieve this goal. Adequate diet provides a person with all kind of vitamins and minerals. However, some vitamins important for skin health include:
Vitamins For Skin Health
Omega 3 fatty acids
Major sources of omega 3 fatty acids are fatty fish such as salmon. It contributes a lot to skin health. They keep the skin thick and moisturizing. Dry skin is the effect of omega 3 fatty acid deficiency. Inflammation can cause redness of the skin and acne. But the omega 3 fatty acids in food reduce inflammation and thus no acne.
An additional benefit of fatty fish is that it provides us with Vitamin E which is a good antioxidant. Vitamin E protects the skin from free radicals and inflammation. Secondly, seafood is also a good source of protein which helps the skin to maintain its strength and integrity.
Also known as retinol. It is widely acknowledged nutrient for healthy skin. They can be used for the treatment of skin problems like acne. Vitamin A has a role in the physiology of the skin. It is involved in the modulation of dermal growth factors. Also involved in the promotion of epidermal differentiation. It initiates sebaceous gland activity and suppresses androgen formation.
Skin becomes keratinized and scaly: Mucous secretion is also suppressed in vitamin A deficiency. The condition is called hyperkeratosis pillars when there is a hardening of the skin and raised bumps on the backs.
Vitamin A must be included in your daily diet. The most common foods with vitamin A are liver oil and cod liver oil. Retinoids are abundant in carrots and green leafy vegetables. To eliminate stubborn acne, eating liver twice a week is recommended. Food is always preferred over supplement because it minimizes the chances of overdosing.
Vitamin C is a well-known antioxidant. It plays a crucial role in the regulation of the structural protein collagen. Also required for the extra stability of the skin. Scurvy is a condition characterized by vitamin C deficiency. The first sign of this is dry rough skin and corkscrew hair growth.
Diets high in vitamin C reduces wrinkling. It helps prevent skin damage by UV-radiation. Also involved in the better skin appearance. Bell papers, guava, dark leafy green vegetables, kiwi, citrus fruits, strawberries are some of the common sources. To get adequate vitamin C in your diet, get a variety of colorful plant foods.
Zinc is a vital part of many important physiological functions. It has an immense role in protein and DNA synthesis, wound healing and immune function. In the case of skin, it is involved in protein and cell membrane structure has anti-inflammatory effects and protects against UV radiation.
Zinc is helpful in reducing acne because it interacts with Vitamin A as a component of retinol binding protein. Retinol-binding protein is important for the transportation of Vitamin A in the blood. Higher the amount of zinc in the body, higher the concentration of vitamin A in the blood. And these two have positive effects on acne.
People with lower zinc and vitamin A have higher risks of acne. Zinc from animal sources is best absorbed. While in plant sources it gets bound to phytates and thus not available in a large amount.
The highest sources of zinc are organs such as kidney, liver, beef, lamb, and seafood, etc. Plant sources like pumpkin seeds and nuts have zinc too but are less available due to the presence of phytate. The best thing is to soak them before consuming.
Foods for healthy skin complexion
The common foods for healthy skin complexion are:
- Fatty fish
- Sunflower seeds
- Sweet potatoes
- Red or Yellow bell peppers
- Dark chocolate
- Green tea
- Red wine.
Try to get the most nutrients from your diet for healthy glowing skin, however, in some conditions, you can take the supplements as prescribed by the physician.
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