The Picky Eater's Guide To Healthy Eating For Fabulous Skin

Celebrity nutritionist Ryan Fernando shares the must-haves on your plate to get fit.

Can’t eat this, won’t eat that – are you extremely picky about what’s on your plate? Or are you crash dieting on days that you do not work out?

Well, the starvation is not going to help you get in shape but may make you really sick.

Celebrity nutritionist Ryan Fernando, Modern Breads says, “Crash diets deprive your body of essential nutrients needed every day because you stop eating, or you eat sporadically. Though they show quick results, they also harm the body, slow down your metabolism and weaken your immune system. One of the major health problems that crash diets can cause is cardiac stress. Our body requires all nutrients in the right proportions to maintain a healthy lifestyle. For those going to the gym every day, eating well-balanced meals is even more essential, because you’re burning it all up anyway.”


Including natural supplements in your meal not only help you get flawless skin but are extremely nutritious too.

“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 aging of the skin,” he says.

So, here are his picks of must-haves on your plate:

Fish: Fatty fish such as salmon, mackerel and herring are excellent for healthy skin as they are rich in omega-3 fatty acid which helps in reducing inflammation and keeps the skin moisturized. These are also a good source for high-quality protein, Vitamin E and Zinc

Avocados: Avocados contains beneficial fats and Vitamin E and C. which is very important for healthy skin. They also have pack compounds which protect your skin from sun damage.

Walnuts: These are a good source of essential fats, Zinc, Vitamin E, Vitamin C, Selenium and protein-all of these are nutrients for your skin.

Sunflower seed: These are an excellent source of nutrients, including Vitamin E which works as an important antioxidant for the skin.

Sweet Potatoes: It is an excellent source of beta-carotene, it acts as a natural sunblock and protects the skin from sun damage and pollution.

Broccoli: It is a good source of Vitamins, minerals and carotenoids. It also contains a good amount of Sulforaphane which protects our skin from cancer and sunburn.


Tomatoes: Tomatoes are a good source of Vitamin C and all the major carotenoids, especially lycopene it helps prevent wrinkles.

Soy: Soy contains isoflavones, which have been shown to improve wrinkles, collagen, skin elasticity and skin dryness, as well as protect your skin from UV damage.

Dark grapes: Resveratrol found in dark grapes have an anti-ageing effect.


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