Who doesn’t want healthy skin? Not only does it improve your appearance, but disease and ailments-ridden skin can be distressing. Many visit dermatologists’ offices to seek treatment, while some employ the tried and tested home remedies that have been in use for generations. However, when it comes to skincare and health, nothing can beat nutrition. What you put in your stomach will show on your skin. Hence, a well-balanced, nutritious diet is recommended for good skin and overall health. There are foods, and then there are superfoods. The latter are those that provide maximum nutrition in a minimum number of calories. These are generally preferred for health and weight management. So, are there any superfoods for skin health? For an answer to this question, Onlymyhealth spoke to Rakshita Mehra, who is a nutritionist and the founder of ‘Nutrishala’.
Superfoods For Skin Health
There are no superfoods you can have for skin health, said Rakshita. However, there are vital nutrients that you must include that give you the same benefits. The vital nutrients for skin health include:
Iron
Iron is said to work against oxidative stress that can cause cellular damage. Some of the foods that contain iron include green leafy vegetables like spinach, dried fruits, beans, peas, seafood, poultry, and meat. Many opt for iron supplements. However, do not consume it excessively. Moderation is the key.
Vitamin C
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Vitamin C is said to have antioxidants that work against free radicals. It also works for collagen synthesis. Some foods that contain vitamin C are oranges, kiwis, lime, guava, and strawberries.
Also read: From Water To Healthy Fats, 10 Ways To Optimise Skin Health
Protein
Collagen and keratin that form the structure of the skin are proteins. This macronutrient is made of amino acids, which are used by the body to make other proteins, including collagen and keratin, as per a leading health website. Hence, include enough protein in your diet. Some of the foods that you can get from are eggs, dairy products, poultry, and seafood.
Vitamin E
Just like vitamin C, vitamin E has antioxidant properties. Hence, it helps in fighting off free radicals. It is also beneficial regarding the damage caused by the sun’s harmful ultraviolet rays. The foods rich in vitamin E include peanuts, almonds, sunflower, avocado, and mango.
Hence, although there are no superfoods for skin health, there are several food options available that will work just as well for your skin. Nutritionist Rakshita recommends lots of fruits and vegetables to be included in the diet. Consume healthy fats and lean proteins, and do not forget to stay hydrated.
Also read: From Winter To Summer: Skincare Routine Changes You Need To Make
Foods To Avoid For Healthy Skin
Just like there are foods you must consume for skin health, there are those that you should avoid. Hence, for healthy skin, limit your intake of:
- Fast foods, such as instant noodles, burgers, pizza, etc.
- Foods prepared with refined flour.
- Processed foods
- Packaged foods like chips and cookies
- Sodas and fruits juices.
Hence, nutrition is crucial when it comes to skin health. No one food fulfills all your nutritional requirements. Hence, focus on having a balanced diet that consists of lots of fruits and vegetables, whole grains, proteins, and healthy fats. Also, do not forget to stay hydrated.
(With inputs from Rakshita Mehra, who is a nutritionist and the founder of ‘Nutrishala’)
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