We,
as kids, literally pissed off our moms for eating all those green veggies that
she used to stuff on our plates. It wasn't less than a world war, right? Little
did we know that nutrition is what gives our skin- the glow it deserves! So,
technically our bossy moms were always right!
Now we have
the same old question ready for you!
Do you want to
achieve a natural glow that makes your skin look healthy and radiant?
Yes? Big yes?
Okay, read more!
By
now, you must have figured out that your diet plays a crucial role in giving
you that coveted complexion. In fact, nutrition is one of the most important
factors that affect your skin’s health and appearance. But how exactly does it
happen? And what are some of the best foods you need to hook up with, to get
glowing skin, forever, for life? Everything seems connected, and well, actually
is. Come, let's explore the link between nutrition and glowing skin, and we'll
also share some easy tips for glowing skin. Get ready to eat your way to get
the glow of your dreams; a beautiful complexion.
How Nutrition
Affects Your Skin
Okay,
how many of you know that your skin is the largest organ of your body? That was
a tricky one! Your skin basically reflects your overall health and well-being.
Even if you try pretending that everything's in place, your skin will just not
complement that! To add more of what it does, it is the warrior against
environmental stressors, such as pollution, UV rays, and bacteria. For this
non-stop fight, it needs a constant supply of weapons- the nutrients (vitamins,
minerals, and more.)
A perfect mix
of nutrients will help your skin do all of this:
Repair and
Regenerate itself- Recovering from damage by giving more power to your skin
cells - to grow and divide.
Produce
Collagen and Elastin- The proteins that give your skin its structure and help
it stay firm, smooth, and flexible.
Fight
Inflammation and Oxidative stress- Because that's how your skin gets damaged
and it can't resist aging, anymore.
Maintain its
moisture and hydration levels- Apart from making your skin look plump and
smooth, moisture helps it retain its natural oils (sebum) that protect it from
external factors.
Protect itself
from infections and diseases- Your skin is exposed to many external factors.
Let the bacteria, fungi, allergens, and radiations not do your skin, any harm!
It's merely, a
game of balance! When you feed on a balanced and nutritious diet, you probably
give your skin, all the nutrients it needs to work well. Consistency is just an
add-on, your skin will love! And your reward for this is a smooth, supple, and
glowing complexion.
Now
let's say, you just don't want to do that! You eat a very poor diet, that has
nothing to do with the values but is high in processed foods, sugar, salt, and
unhealthy fats. You deprive your skin of vital nutrients and invite all the
goons- dullness, dryness, wrinkles, acne, and other skin problems. You won't
like them either, but you won't be able to fight them too! Because you did not
keep your everyday menu diet-friendly!
What to Eat
for Glowing Skin
Now
that you are convinced that glow doesn't come without greens. So, what are some
of the best foods to eat for glowing skin? Look, there is no one-size-fits-all
answer to this question, as different foods have different effects on your
skin. But let's try to help you narrow down the choices and choose the right
foods for your skin type and concerns. Here are some of them:
Fruits and
vegetables for glowing skin: Fruits and veggies are rich in antioxidants,
vitamins, and minerals that nourish your skin from within. They help prevent or
reduce inflammation, oxidative stress, and acne.
The best
fruits for glowing skin are berries, citrus fruits, tomatoes, spinach,
broccoli, avocado, and cucumber.
Healthy fats
for glowing skin: Healthy fats are essential for maintaining your skin’s
moisture barrier and elasticity. They can also help reduce inflammation and
protect your skin from sun damage.
The best
sources of healthy fats are nuts, seeds, fatty fish (rich in Omega-3), olive
oil, coconut oil, and avocado oil.
Protein for
glowing skin: Protein, as taught in grade 5 Science, is the basic building
block of your skin’s collagen and elastin fibers. It also helps repair and
regenerate your skin cells.
The best
sources of protein are eggs, plain Greek yogurt, fish, dairy products, lentils,
and nuts.
Probiotics:
Probiotics are beneficial bacteria that live in your gut and help balance your
digestive system. They continuously work to improve your immune system and
prevent or treat various skin conditions such as eczema, psoriasis, acne, and
allergies.
The best
sources of probiotics are yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and
kombucha.
A special
mention to drink more water: Water keeps your skin hydrated and plump. It
flushes out all the toxins and waste products from your body, periodically. Aim
to drink at least 8 glasses of water a day – that’s about 2 liters.
You
can also squeeze some lemon juice, and add cucumber slices, mint leaves, or
berries to make it more refreshing and flavorful. Tadaa! There you have your
detox water!
What
to Avoid for Glowing Skin
Just
as there are foods that can boost your skin glow, there are also foods that can
dim it. These are the foods that can trigger inflammation, oxidative stress, or
hormonal imbalance in your body, which can lead to various skin issues. Let's
make the list!
Processed
foods: Processed foods are those that have been altered from their natural
state by adding artificial ingredients, preservatives, colors, flavors, or
sweeteners. Eating these foods can cause inflammation, oxidative stress, and
hormonal imbalance in your body, which can affect your skin negatively.
So,
no chips, no soda, no fast food, and no frozen meals!
Refined
sugar: Refined sugar is a sugar that has been stripped of its natural nutrients
by processing. Now, this can shoot up your blood sugar levels and cause insulin
resistance in your body, which can lead to acne, wrinkles, and sagging skin.
What a disaster!
Say
goodbye to white sugar, brown sugar, and corn syrup, for the sake of your skin!
Excess
salt: Too much salt can cause water retention in your body, which turns your
skin into puffy and swollen. It dehydrates your skin and makes it look dry and
cracking. And that's just not fair!
Distance
yourself from foods high in Sodium like table salt, soy sauce, ketchup,
pickles, and canned foods.
Alcohol:
Alcohol can dehydrate your skin and make it look dull and tired. It dilates
your blood vessels and causes inflammation in your skin.
No
more beer, wine, liquor, and cocktail parties!
The
final word
Now
it all makes sense! Natural and Glowing skin is dependent on the proportions of
the nutrients, you take. Cheat days are allowed only when you remember that
moderation is the key! However, just eating well is not enough. You also need
to take care of your skin externally by nurturing it with a beautiful skincare
routine, it demands. And we're still figuring out if sunscreen is a part of
skin care or should be declared an independent, must-do ritual before you step
out!
FAQs
Q:
How long does it take to see the results of eating well on the skin?
A:
Well, different people may see different results depending on their skin type,
concerns, genetics, lifestyle, and other factors. Generally, it takes at least
2-4 weeks to expect good results in your glowing skin after changing your diet.
Q:
Can I eat junk food occasionally and still have glowing skin?
A:
Eating junk food once in a while might not have any significant impact on your
skin, as long as you balance it with healthy foods and know when to stop!
However, if you eat too much junk regularly, your skin might fall prey to
dullness, dryness, and breakouts.
Q:
What are some supplements that can help my skin glow?
A:
You can give a try to these supplements and get your desired skin glow:
Vitamin
C: Vitamin C is a powerful antioxidant that boosts your skin’s collagen
production, brightens your complexion, and protects it from sun damage.
Vitamin
E: Vitamin E is again, an antioxidant that moisturizes your skin, heals wounds,
and prevents scars.
Zinc:
Minerals like Zinc regulate your skin’s oil production, reduce inflammation,
and fight acne.
Omega-3
fatty acids: Omega-3 fatty acids are essential fats that can nourish your
skin’s moisture barrier, reduce inflammation, and prevent wrinkles.
But
wait! Before taking any supplements, make sure to consult your doctor for the
best dosage.
Q:
How does sugar consumption affect the skin and its glow?
A:
High sugar intake can speed up your aging process and can cause problems like
inflammation, collagen damage, and blood sugar variation that eventually ends
up in breakouts and skin diseases. Time to cut down on sugar!
