Karwa Chauth is a day of fasting and prayer, but that doesn't mean you have to compromise on your health and appearance. Fasting without water from sunrise to moonrise can take a toll on your skin and hair hence, it is important that you start beforehand in order to take care of your diet and wellness.
We spoke to our expert Dr Sanjana Premlal, Consultant - Nutritionist, Kinder Hospitals, Bengaluru to shed some light on how to sustain the fast without compromising your demeanour. “By following a nourishing diet in the days leading up to the festival, you can ensure your skin and hair look their best,” she affirms
A Nutritionist's Guide to Radiant Skin and Hair
According to Dr Sanjana and nutritionists, incorporating certain foods into your diet can significantly improve the health and appearance of your skin and hair. Here are some evidence-based recommendations:
Radiant Skin Foods To Include In Your Diet
1. Berries
These are packed with antioxidants, especially vitamin C, which helps boost collagen production and protect your skin from damage.
2. Fatty Fish
Salmon, tuna, and mackerel are rich in omega-3 fatty acids, which can help reduce inflammation and improve skin health.
Also Read: What is the Importance of a Balanced Diet and How It Can Enhance our Health
3. Leafy Greens
Spinach, kale, and collard greens are excellent sources of vitamins A, C, E, and K, all of which are essential for healthy skin.
4. Nuts and Seeds
Almonds, walnuts, chia seeds, and other nuts and seeds are packed with healthy fats, zinc, and other nutrients that support skin health.
5. Sweet Potatoes
These are rich in beta-carotene, a precursor to vitamin A, which is essential for healthy skin.
6. Tomatoes
Tomatoes are rich in lycopene, an antioxidant that can help protect your skin from damage.
7. Fermented Foods
Yoghurt, kimchi, and sauerkraut are all excellent sources of probiotics, which can help improve gut health and skin clarity.
8. Green Tea
Green tea is rich in catechins, a type of antioxidant that can help protect your skin from damage.
Also Read: Accelerate Your Weight Loss Journey: Expert Shares Ultimate Guide to Speed Slim Diet
Radiant Hair Foods To Include In Your Diet
1. Omega-3 Rich Foods
Salmon, walnuts, and other omega-3 rich foods can help nourish your scalp and promote healthy hair growth.
2. Vitamin E-Rich Foods
Almonds, spinach, and other vitamin E-rich foods can help promote hair growth and prevent hair loss.
3. Zinc-Rich Foods
Oysters, pumpkin seeds, and other zinc-rich foods can help support hair strength and growth.
4. Biotin-Rich Foods
Eggs, sweet potatoes, and other biotin-rich foods are essential for healthy hair growth.
5. Vitamin C-Rich Foods
Berries, citrus fruits, and other vitamin C-rich foods can help enhance iron absorption, which is important for hair health.
6. Whole Grains
Whole grains are a good source of iron and B vitamins, which are essential for healthy hair follicles.
7. Lean Protein
Fish, chicken, and other lean proteins can help build hair structure.
Healthy Fats: Avocado, nuts, and other healthy fats can help nourish your scalp and promote healthy hair growth.
8. Hydrating Foods
Watermelon, cucumber, and other hydrating foods can help maintain hair moisture.
Key Nutrients for Radiant Skin and Hair
Vitamin C: Collagen production, antioxidant properties
Vitamin E: Antioxidant properties, skin protection
Omega-3 fatty acids: Inflammation reduction, skin health
Zinc: Hair growth, wound healing
Biotin: Hair strength, nail health
Probiotics: Gut health, skin clarity
Antioxidants: Cell protection, ageing prevention
Dietary Tips for Radiant Skin and Hair
Stay hydrated: Drink 8-10 glasses of water per day.
Eat a balanced diet: Include a variety of whole foods in your diet.
Limit processed and sugary foods: These can contribute to skin problems and nutrient deficiencies.
Cook with healthy oils: Olive oil and coconut oil are good options.
Consider supplements: If you're not getting enough of certain nutrients from your diet, you may want to consider taking supplements. However, it's always best to consult with a nutritionist before starting any new supplements.
Recommended Diets for Radiant Skin and Hair
Mediterranean Diet: This diet emphasises whole grains, fruits, vegetables, and healthy fats.
Whole30: This diet eliminates processed foods, added sugars, and grains.
Paleo Diet: This diet focuses on whole, unprocessed foods.
Gluten-free Diet: This diet is suitable for individuals with gluten intolerance.
Plant-based Diet: This diet is rich in antioxidants and fibre.
Additional Tips for Radiant Skin and Hair by Dr Sanjana Premlal
Exercise regularly: Exercise can improve circulation and skin health.
Manage stress: Yoga, meditation, and other stress-reducing techniques can help improve your overall health and appearance.
Get sufficient sleep: Aim for 7-8 hours of sleep per night.
Protect your skin from sun damage: Wear sunscreen, hats, and sunglasses when you're outdoors.
Use gentle skincare products: Choose products that are free of harsh chemicals and artificial fragrances.
By following these tips and incorporating these foods into your diet, you can nourish your body from the inside out and achieve radiant skin and hair for Karwa Chauth and beyond.