A well-balanced diet is extremely essential to attain healthy skin. Vitamins like vitamins A, C, and E, and minerals such as selenium and zinc play an important role in maintaining the quality of your skin.
Although dietary nutrients may not necessarily reverse skin damage that is already done, it may help in nourishing skin in order to prevent more damage.
Here are some of the roles that nutrients play to help you attain and maintain healthy skin. | | Eating plan | | Consume lean protein, lamb, fish and eggs and eat low fat diary foods. | | Choose high-fiber like whole grain bread. | | Use more olive oil nuts and seeds. | | Have four to five servings of servings of fruits and vegetables everyday, preferably non-starchyones. | | Avoid sugary, ready to eat, breakfast cereals, soft drinks, fast foods, potatoes, cakes, biscuits and deep fried foods.. | | Drink plenty of water throughout the day |
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| | Important skin vitamins | - Vitamins E and C: When excessive amounts ofoxidants or free radicals are produced due to smoking, sun exposure,and pollution, they can cause damage leading to skin diseases and earlyaging of your skin. Antioxidants like vitamin E and C help remove thesefree radicals, thereby reducing the damage. Vegetable oils, nuts,seeds, olives, spinach, and asparagus are rich sources of vitamin E.The rich sources of vitamin C are citrus fruits such as oranges andgrapefruit, broccoli, bell peppers, broccoli, cauliflower and leafygreens.
- Vitamin A: Deficiency of vitamin Acauses your skin to dry and appear flaky. Vitamin A is essential tomaintain and repair your skin tissues. It is also helpful in preventingwrinkles, Acne and even skin cancer. Vitamin A is abundantly found inyellow and green leafy vegetables, milk, liver and butter.
- Vitamin B complex:The two important vitamin B complexes include biotin and niacin. Lack of biotin may lead to itchy and scaly skin reaction. Biotin forms the basis of your skin, hair and nails. Bananas, oatmeal, rice and eggs are good sources of biotin. Niacin helps your skin retain moisture and also has anti-inflammatory properties. Niacin can be found in dairy products, poultry, fish, lean meats, nuts, and eggs. Legumes and enriched breads and cereals also supply some amount of niacin.
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| - Vitamin K: Although vitamin K exerts minimal effects on your skin, it acts as an antioxidant. When combined with vitamin A it helps in the treatment of dark circles around your eyes. Good sources of vitamin K include, green peas, carrots, spinach, brussels, sprouts, green beans, broccoli and mustard greens.
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| Minerals important for skin
Selenium: This mineral plays a vital role in protecting your skin from sun damage and in the prevention of cancer. The food sources of selenium include whole grains, seafood, garlic, eggs and liver.
Copper: This element along with other nutrients like vitamin C and zinc helps in the formation of elastin, the protein that maintains the elasticity of your skin. Rich sources of copper are whole grains cereals, legumes, oysters, cherries, fruits, leafy vegetables, nuts, shell fish, nuts, legumes.
Zinc: Deficiency of this mineral may lead to Acne and hence its intake helps in the treatment of Acne. It controls Acne by reducing the oil produced by your skin. Food sources of zinc include oysters, lean meat, and poultry. | | Other important nutrients
Alpha-lipoic acid (ALA): It is a powerful antioxidant and helps in slowing the process of ageing. Good food sources of alpha-lipoic acid include spinach, broccoli, beef, yeast, etc.
Dimethylaminoethanol (DMAE): It helps to protect your skin from sun damage and cigarette smoke. Dimethylaminoethanol is found mainly in fish like sardines and anchovies.
Essential fatty acids (EFAs): Deficiency of EFA’s lead to dry skin, inflammation, White Heads and Black Heads. Essential fatty acids help in the production of your skin's natural oil barrier. Cold-water fish like salmon, sardines and mackerel, flaxseed and safflower oils are a good sources of EFAs |
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