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Food and Nutrition Tips for Healthy Skin!
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| Food and Nutrition Tips for Healthy Skin! |
We all want hydrated, supple, clean, glowing and healthy skin. But do we focus on aspects other than complex skin care routines? Most of us have a laid back attitude when it comes to painting a picture about our skin. Skin starvation can lead to recurrent breakouts, skin allergies, aging or premature aging of the skin. We use creams and serums to get rid of them without realizing that sometimes the real problem is more than just eye contact.
A healthy, radiant complexion says a lot about your skin and your diet. Every food you eat is visible on your skin. Almost everything in our body is interconnected. A healthy diet is a bull's eye: getting it will improve your gut health, skin and overall physical health. Not to mention the many benefits of mental health!
Food is nothing but fuel and our bodies work best when we provide them with balanced and nutritious food. However, while most of us are aware of our food intake when it comes to our waistline, we often overlook the fact that to achieve this beautiful, glowing skin one must A good, balanced diet is also very important.
To help your skin look, function and feel good, we need to focus on feeding it well from the inside out.
Most people have a question about what is needed for our skin to make our skin look beautiful and fresh naturally.
Essential nutrients for healthy skin
1. Vitamin A.
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Retinoids promote the production of new skin cells and carotenoids, which prevent cell damage and premature aging. Two types of vitamin A are essential for maintaining healthy skin. Here are some great sources of vitamin-A: Bright yellow and orange fruits and vegetables, along with greens, provide you with adequate amounts of vitamin A.
So, make sure to get the most out of next mango season! Some other sources include sweet potatoes, tomatoes, pumpkins, red and yellow bell peppers, and of course carrots!
Also read: Diy easy treatment for glowing skin
2. Vitamin E
Vitamins are essential for keeping your skin soft and supple . We all like to use Vitamin E based creams on our skin as it is one of the most powerful antioxidants and can counteract UV damage. Almonds soaked overnight are an easy source of vitamin E.
Adding more nuts (cashews, walnuts, chia seeds, flax seeds, peanuts, etc.) to your diet can help increase your vitamin-E intake.
3. Omega 3 fatty acids
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Moisturizing your skin from the inside out and creating a natural glow is just as important as the external action. Omega 3 fatty acids from salmon, oysters, sardines, along with some vegetable sources like walnuts, chia seeds, hemp and peanuts are great for further promoting your skin health.
Omega-3 fatty acids, combined with vitamin E, help improve skin radiance and even fight color.
4. Selenium
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| Bronson Selenium 200 mcg for Immune System, Thyroid, Prostate and Heart Health – Yeast Free Chelated Amino Acid Complex - Essential Trace Mineral with Superior Absorption, 250 Vegetarian Capsules |
Selenium is a powerful antioxidant that fights sun damage, dark spots and aging. Brazilian nuts, fish, tomatoes, shellfish and eggs are the best sources of selenium.
5. Collagen
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| Vital Proteins Chocolate Collagen Powder Supplement (Type I, III) for Skin Hair Nail Joint - Hydrolyzed Collagen - Dairy & Gluten Free - 27g per Serving - Chocolate Flavor, |
Collagen is a protein and is one of the most important building blocks of our skin. It makes up about 75% of the skin. Unfortunately, as we age, our collagen decreases. Sometimes, lifestyle factors such as smoking and increased stress can exacerbate collagen breakdown. It's easy to swallow a collagen-rich drink, but in the end, the overall lifestyle changes are the ones that last. The three ingredients that help in the production of collagen are Vitamin C, Zinc and Copper along with enough protein.
6. Vitamin C.
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| Vitamin C + Rose Hips by Nature’s Bounty. Vitamin C is a Leading Vitamin for Immune Support 1000mg 100 Coated Caplets |
Vitamin C is a powerful antioxidant that fights skin aging. In addition to increasing collagen production, it is essential for skin texture and elasticity. The easiest way to get a daily dose of vitamin C is to drink a glass of lemonade. Include pepper, citrus fruits or even amla in our diet as some additional sources of vitamin C.
7. Zinc
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| Zinc 100mg, Vitamin C 1000mg, Vitamin D 5000IU per Serving, Immune Support for Adults Kids, Immune System Booster Supplements, Non GMO, No Filler, No Stearate, 120 Vegan Capsules, 60 Day Supply |
Zinc is essential for cleansing bacteria and removing oils, both of which cause acne. Beans, beans, nuts and whole grains can be a source of zinc.
8. Copper
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| Solgar Chelated Copper, 100 Tablets - Essential for Collagen Formation - Highly Bioavailable Form - Supports Connective Tissue - Non-GMO, Vegan, Gluten Free, Dairy Free, |
Copper is essential for skin defense, cell regeneration and maintaining barrier function. Lentils, nuts, oil seeds, avocados are some of the best sources of copper.
Not only that, but your overall lifestyle also largely determines the condition of your skin. Read on to learn some of these lifestyle management tips.
Lifestyle management tips for healthy skin
1. Hydration
The most obvious tip is almost a nonsense. Good hydration is essential for skin care. Water is essential for softening and moisturizing the skin. But how much water to drink in a day is a question that worries us all. The answer is simple: Drink plenty of water depending on your age, sex, physical activity, medical condition, etc.
2. Use of foods with low glycemic index
The glycemic index gives us an idea of how quickly carbohydrates are broken down into glucose in the body. Slow down glucose excretion, it's just as good to manage your body weight and blood sugar levels, and it's also great for your skin health. High glycemic foods such as chocolate, cookies, cereals for breakfast, or candy can accelerate skin aging and damage collagen.
3. Avoiding irritating foods
Acne is an inflammation of the sebaceous glands of the skin. These glands are activated by hormones that can be affected by inflammatory foods.Such foods are rich in saturated and hydrogenated fats such as margarine. Processed and packaged foods are high in these harmful fats. They can trigger inflammation in the body, eventually affecting the skin.
4. Gut health management
The first step to clear and glowing skin is to improve your bowel health. Because nutrients are metabolized in the digestive system, inflammatory reactions are indicated by the intestines. A varied diet with fermented foods and fresh fruits, vegetables and legumes promotes positive bacteria. Probiotics support excellent digestion, absorption and replication of nutrients. Limiting fast foods and taking over-the-counter pills can help regulate bowel health and consequently your skin.
5. Exercise
The easiest and cheapest way to reduce dull skin and achieve a natural glow is to exercise. In addition, exercise helps cleanse your skin, increase circulation, and manage stress, all of which can appear on your skin. Always exercise without makeup and make sure to wash your face immediately after exercise.
6. Gold
We are no strangers to celebrities who talk about their "beautiful sleep." In addition, the Journal of Clinical and Experimental Dermatology found that people who sleep 7 to 9 hours a night have more moist skin. Their skin also protects and heals better after exposure to UV light than those who sleep for 5 hours or less. So, if you want to improve your skin and overall health, adjust your sleep schedule.
There is no magic food or superfood that you can get every single day to get flawless skin. Honestly, the whole concept of 'flawless skin' seems unrealistic because the damage to the skin: wrinkles, breakage, or pigmentation are all part of the game. Therefore, different factors govern them, and food can contribute significantly to this simply because what you eat is purely in your control. So, make these small but significant lifestyle changes and watch your skin change for the better.
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