5 Things That People With Clear, Glowing Skin Eat Everyday
You are what you eat, is an adage that you should probably swear by if you are looking to glow-up. "Skin always reflects the general inner health. The choices that you make every day like what you eat, where you go; strongly affects 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 skin to sag and lose its shape. A healthy diet always leads to a good skin," says Ryan Fernando, health coach and nutritionist to celebrity athletes.
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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."
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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."
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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.
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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."
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Also, sunflower seeds are an excellent source of nutrients, including Vitamin E, which works as an important antioxidant for the skin.
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Antioxidants
"The environmental damage caused by the 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."
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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.
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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."
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Get Some Skin Lovin’
Glowing skin is all about mindful eating and including key nutrients in your diet. 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. “Nutrition plays a vital role in good health. Unhealthy eating can damage your metabolism causing weight gain and can even hurt organs such as 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’: