5 Things That People With Flawless, Clear Skin Eat Everyday

“Your skin reflects your inner health. So, the choices that you make such as what you eat or where you go have a strong impact on how your skin looks. Eating a diet high in sugar and refined carbohydrates can damage your skin in no time. Caffeine and alcohol intake majorly cause the skin to sag and lose its shape,” says Ryan Fernando, health coach and nutritionist to celebrity athletes.

Get Some Skin Lovin’

While you may often toy with the idea of crash-dieting to shed the extra kilos the fast way, you may also end up ruining your skin health with this practice. Ryan adds that unhealthy eating can also damage your metabolism causing weight gain and can even hurt organs such as the heart and liver. But do you realise it impacts your skin too? It is clear that what you eat, and intake can radically affect health and ageing of the skin,” says Ryan. He advocates the following most ‘skin-loving nutrients’.

Fatty acids

"Omega 3 rich foods such as chia and flaxseeds, walnuts, leafy greens, hemp seeds, algae, brussel sprouts and vegetable oils are all great to be included in your diet. Fatty acids are an essential component of cell membranes and help reduce dryness, leaving the skin plumper and smoother."

They also reduce inflammation levels in the body and are useful in conditions such as eczema, psoriasis and acne as well as protect the skin from sun damage. Fatty fish such as salmon, mackerel and herring are excellent for healthy skin and a good source for high-quality protein, Vitamin E and Zinc.

Antioxidants

"The environmental damage caused by sun and pollution can also take a toll on your skin. Antioxidant-rich berries, fruits, vegetables and cacao help decrease these effects on your skin. You must also include walnuts, a good source of essential fats, Zinc, Vitamin E, Vitamin C, Selenium and protein – nutrients for your skin."

Also, sunflower seeds are an excellent source of nutrients, including Vitamin E, which works as an important antioxidant for the skin.

Vitamin C

"You may have often heard about the exfoliating and lightening powers of Vitamin C. This nutrient is loaded in bell peppers, kiwi, strawberries, oranges, papaya, broccoli, tomatoes, peas and kale. This not only protects your skin from free radical damage but also help in the reduction of brown spots and pigmentation."

Another great addition to your meals can also be avocados as they contain beneficial fats, Vitamin E and C. They also pack compounds, which protect your skin from sun damage.

Vitamin A

"Vitamin A is quite popular as a skin-improving nutrient. The carotenoid in carrot, squash, dark leafy greens, sweet potato, pumpkin, red pepper, apricot, mango, tomato and peach slow down the turnover of skin cells and increase the deposition of collagen, slowing the normal breakdown of your collagen and elastin associated with ageing. It can also increase the rate of wound healing and repair cellular structure."

 Protein

"Protein-rich whole grains, legumes, nuts, seeds, algae and green leafy vegetables and skin foods such as sweet potatoes, an excellent source of beta-carotene that acts as a natural sunblock, broccoli, tomatoes and soy improve skin elasticity and prevent UV damage."