When it comes to good skin what you put in your body is as important as what you put on it! After all, we want that wonderful natural glow that comes from within. If you’re wondering why your skin doesn’t look nourished and glowing, it might be time to start taking your skin nourishing nutrients seriously.
The key to healthy, radiant skin isn’t just products and pricey treatments. Beauty comes from the inside – which means that a regular intake of nutrient-dense foods is required to achieve optimal skin health that has a lasting impact.
Skin Nourishing Nutrients
Antioxidants
One ingredient category whose benefits will never fall out of favour- is antioxidants. When it comes to diminishing the appearance of fine lines, wrinkles, dark spots, atypical pigmentation etc, antioxidants play a unique role. They fight all the signs of ageing, even support collagen and elastin and give skin a more youthful radiance. Antioxidants can help protect the skin’s surface from oxidative damage caused by free radicals and environmental aggressors like UV and pollution.
Eating a diet rich in antioxidants can help increase your blood antioxidant levels. Sources- Blueberries, cranberries, strawberries, blackberries, raspberries, goji berries, dark chocolate etc.
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Vitamin C
Vitamin C, a vital molecule for skin health, plays an essential role in collagen synthesis. Collagen is naturally present in your skin and helps keep it from sagging. Vitamin C helps maintain the collagen you do have and protects the precious protein from damage. This vitamin brightens, firms, smooths and nourishes skin, whether it’s breakout-prone, very dry, or anything in between. Perhaps most importantly, vitamin C makes you absolutely glow.
Sources– High vitamin C foods include guavas, bell peppers, kiwifruit, strawberries, oranges, papayas, broccoli, tomatoes, kale etc.
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Omega 3 Fatty Acids
Omega-3 fatty acids are the “good fats” that have recently been credited with increasing heart health as well as helping your skin look healthier. They are essential nutrients found in certain foods. They can serve to regulate the skin’s oil production, improve balanced hydration, subdue breakouts and minimize signs of ageing. Keeping your fatty acid levels up also helps to minimize the effect of sun damage and improve sensitive skin conditions. These skin-nourishing nutrients can also prevent the loss or degradation of collagen production.
Sources – Generally, when we think of foods that contain omega-3s, we think of salmon or fish, but there are other plant-based sources, too. No doubt, the most well-known food to be packed with these nutrients is fish oil. But there are also vegetarian sources of omega-3s- flax seeds, chia seeds, soybean oil, walnuts etc.
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Vitamin E
Vitamin E helps to fade out scars quickly, be it acne scars, post-inflammatory hyperpigmentation, or age spots. But its levels decrease with age causing the skin to sag and wrinkle. Therefore to make your skin clear, healthy, and smooth, incorporating vitamin e in your diet is essential as it keeps skin youthful. Also, vitamin E can absorb the energy from ultraviolet (UV) light. Thus, it plays important role in photoprotection, preventing UV-induced free radical damage to the skin. Vitamin E may also have related anti-inflammatory roles in the skin.
The topical application of vitamin E is used in a wide variety of forms, ranging from the application of oils to the skin surface to the use of modern cosmetic formulations.
Sources- Broccoli, avocado, spinach, and other green vegetables. Nuts and seeds, such as sunflower seeds, and hazelnuts. Vegetable oils, including sunflower, wheat germ, and safflower oil.
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Spices & Herbs
Make the best of spices such as turmeric and pepper that don’t just add flavour to your dishes, but also impart a natural, healthy glow to your skin.
‘Haldi’ (turmeric) needs no introduction in the health and beauty world. It is a must-have for skin health as it is a potent anti-inflammatory food. From detoxification to controlling blood sugar, purifying skin and more, this Asian root spice is definitely a magical ingredient. So, here we bring you a turmeric drink that works wonders for your skin and of course overall health. Find the recipe of – Turmeric Milk (Haldi doodh) Benefits For Health And Beauty
Tulsi, known as the ‘queen of herbs’ is known to improve the texture of the skin and keep it smooth looking. It works like magic on your body, whether eaten raw or in any detox drink. It is also recommended to start your day by having two to three fresh Tulsi leaves on an empty stomach. It is a great blood purifier and is known to flush out toxins and clean your internal systems. It is advisable to not chew Tulsi leaves but instead swallow them.
Besides, spices like cinnamon, fennel, and cumin – are all known for their properties in aiding digestion. Not to forget, healthy digestion means healthy skin.
Hydration
Skin dullness is often the first sign of dehydrated skin. So, drink water like it’s your job.
We all know how important it’s to drink an adequate amount of water. Yet, many of us fail to take it seriously and treat it like a choice. Reach out for an extra glass of water instead of coffee. You can prepare a pitcher of water and add some fruits/veggies to it. This way, you will provide your skin with a healthy dose of antioxidants along with hydration. Here are some recipes for detox water- Best Belly Slimming Natural DETOX WATER Recipes
Also, make sure that you consume some water-rich foods throughout the day.