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Dietician Sheela Seharawat

Food which helps you get flawless skin and keeps you healthy

Our skin is not only the largest organ of our body, but also serves as a first line of defence between for the internal organs against the outer world. A healthy skin is much beyond what we put on it, it also and predominantly depends upon the food and drink choices we make for ourselves. Perhaps it won’t be wrong if we say that the secret behind a healthy skin is our diet. The nutrients that we get from the food we eat is not only good for our overall health but also does wonder to our skin.

The Importance of Healthy Skin
As mentioned before, our skin acts as a barrier between the external and internal environments. Our skin plays an all important role in the immune system of the body, as it is involved in the regulation of homeostasis, by reducing water loss and regulating body temperature. Our skin also provides nerve endings, which allows us to sense pain and temperature.
As we know that our skin is the first line of defence, its integrity and health is under constant threat from factors like environmental pollution, radiation from the sun, free radicals produces in the process of metabolism and external allergic and toxic substances and damages from wear and tear. Our skin needs to be at good health always along with constant rejuvenation.

Our Diet and Our Skin

Diet keeps our body slim and healthy. The food that we eat – antioxidants in fruits and vegetables to healthy fats in fishes, does matters a lot for our skin as it does for our waistline. Though it is just impossible to prevent the process of ageing on our skin, good nutrition can help maintain an attractive complexion till late.
According to health experts, dermatologists and dieticians - diet rich in fruits, vegetables, eggs, yoghurt, nuts, whole grains, vegetable oils, tea and water results in less photo-ageing and skin wrinkling than diets that include red meat, butter, whole milk, potatoes, and sugary products.

To better understand and appreciate the role diet plays in maintaining a healthy skin, here are certain foods that contributes to naturally glowing skins:

Fruits: are loaded with vitamins and minerals and natural sugar. The natural sugar content of fruits helps in keeping you away from sugar cravings by keeping you full and the vitamins and minerals helps you with glowing and shiny skin. Below are some recommended fruits:

Mangoes: rich in vitamin A and antioxidants, helps maintain skin elasticity, prevents pre-mature aging and initiates growth of new skin cells.
Berries: rich in vitamin C, is a natural anti-oxidant and immunity booster. Helps in getting rid or skin marks and dark spots.

Bananas: enriched with the goodness of vitamins A, B, and E, prevents premature wrinkling of skin.

Kiwis and Oranges: high in vitamin C, protects the skin from sun damage and promotes cell turnover, thereby preserving the youth and beauty of our skin.
Apple: makes the skin looks younger and toned.

Papaya: clears the skin of impurities by removing dead skin.

Dark Green Leafy Vegetables: loaded with the goodness of antioxidants and all essential vitamins and nutrients, dark green leafy vegetables like spinach, radish leaves, mustard leaves (sarson ka saag), lettuce, coriander, parsley and broccoli helps getting rid of skin dullness and enhances its glow.

Turmeric: has the capability to kill bacteria within and outside out body. Curcumin, the main phytonutrient responsible for turmeric’s antibacterial, antiviral, anti-inflammatory, and antifungal properties. Just get some washed and peeled raw turmeric and chew them as the first thing in the morning or while going to bed with a glass of milk. You will see visible results in just one week’s time.

Get some Healthy Fats: nuts (almonds and walnuts), seeds (flaxseeds, sunflower and chia seeds), healthy oils (olive, coconut and rice bran) and fish and fish oils are good sources of healthy fats. Just include them in appropriate amount in your diet and get flawless skin.