Every woman has asked these questions at least once in her life– What is the secret to glowing skin? Does natural skin glow exist? What is the beauty secret to looking flawless? The answer to all these questions lies in your lifestyle. Your skin and beauty appearance is a direct reflection of what you feed your body. Not only does your diet keep you slim and trim but its impact on the skin glow and complexion is significant. The condition of our skin is a reflection of what we eat highlighting the importance of looking after yourself from the inside. Our bodies function the best when we provide it with healthy, balanced and nutritious food. A healthy, glowing complexion says a lot about your skin and your dietary intake.
The food you eat—from wrinkle-fighting antioxidants in fruits and vegetables to hydrating healthy fats in fish—matters to your skin almost as much as it does to your waistline. Eating a healthy diet and staying well-hydrated is the beauty secret to glowing skin.
What Does A Healthy Diet Include?
A healthy diet is also known as a balanced diet. A balanced diet provides your body with all the nutrients that it needs to function in the right manner. A healthy diet includes a mix of fruits, vegetables, all vitamins, minerals, proteins, fats, carbohydrates, and water. While consuming all the components is important an excessive amount of anything is not good for your skin glow. Saturated fats, sugar, and salt are a few things that need to be taken in moderation. People often tend to intake more calories from these unhealthy sources to give them an instant boost of energy, but the idea is to consume less of these and eat more fruits, vegetables, and fiber. The beauty secret to skin glow lies in all these factors.
How Does A Healthy Diet Affect The Skin?
Most people put a lot of effort and money on various cosmetics and beauty care treatments, ignoring the positive impact of eating healthy food. For those deciding to change their diet, whether it is to lose weight or to make healthier food choices, it’s important to be aware of the effect it may have on your skin.
Acne is a disorder of the turnover of skin cells, improper skin turnover leads to your skin retaining the old cells, which block the oil glands and trap the oil under your skin, later it becomes the bacteria that causes acne. The process of skin renewal has multiple steps but vitamins and minerals from the food you consume help the skin to repair and rebuild. That is how your diet plays an important role when it comes to glowing skin.
A healthy, nutritious diet can have a dramatic effect on your skin. Excessive fats, sugars, and coffee are extremely bad for the skin, they can cause unwanted breakouts. Healthy, youthful-looking, acne-free skin can be achieved by ensuring a diet high in proteins, vitamins, and minerals. Think eggs, meat, avocado, cucumbers, and fruits. For supple and well-hydrated skin increasing your water intake is quintessential.
Avoid refined carbs and sugars like sweets, white bread, pastries, white rice, sugary drinks, and many bowls of cereal. Replace this menu with ‘good carbs’ such as healthy vegetables and whole grains.
Processed food, ready to eat meals and refined carbs can cause acne over some time. While an unhealthy diet is bad for our skin, direct exposure to the harmful UV rays is also detrimental but with a healthy diet, you can fight the effects of the UV rays on our skin.
Eat anti-oxidant rich foods such as fruits and vegetables of all colors to help fight free radicals.
While a lot of people opt to be on a diet, its essential that your body gets enough water. Staying hydrated is one way to ensure the nutrients reach your skin cells. Replace sugary drinks with green tea that’s a rich source of anti-oxidant.
What kind of food should one eat for a good skin diet?
While the best food for good skin includes a combination of fruits and vegetables along with vitamins, some foods work like power food.
Protein is essential for collagen and elastin production that keeps your skin supple and fish is a great source, not only is it rich in protein but also omega 3 fatty acids that promote healthy skin and reduce inflammation. Seaweed, flaxseed, and walnuts are other options that are high in omega-3 fatty acids.
Orange or red-colored fruits and vegetables like carrots, and tomatoes are a great source of Vitamin A & C. Vitamin A helps in skin cell reproduction while Vitamin C is essential for building the protein collagen. Both Vitamin A and C are antioxidants that help to fight free radicals which cause damage to our skin with premature signs of aging.
A diet rich in zinc also helps people who have acne as it reduces inflammations. Cashews, cereals, and chickpeas are a good source of zinc.
It’s also important to throw light on some dietary food that needs to be avoided for healthier-looking skin. Alcohol dehydrates the skin and amplifies fine lines and wrinkles. The high sugar level in alcohol further damages the collagen causing enlarged pores and droopy eyelids.
Milk and dairy should also be consumed in moderation, as we grow older since the enzymes that help us digest lactose reduce. Too much dairy can cause redness, swelling on the face, under-eye bags, and dark circles.
Excessive sugar is also a bad idea it causes the elastic collagen to become rigid. Saggy skin and a washed-out appearance are some harmful effects of sugar. Moreover, sugar can also lead to breakouts on the face, shoulders, and chest.
Some of the foods you should consume that are great for the skin include watermelon, codfish, oats, olives, pecans, walnuts, corn oil, garlic, grapes, kiwi, strawberry, salmon, eggs, tomatoes, leafy vegetables, bell peppers, mushrooms, sunflower seeds, mangoes, and flax seeds.
Seafood works wonders when it comes to your health and especially for gorgeous skin. A great source of protein, omega 3 fatty acids, vitamins and more, it helps to maintain the softness and wellbeing of your skin. Seafood further helps to fight signs of aging like wrinkles, fine lines as its rich in Vitamin E. Fish oil present in seafood protects your skin from the harmful effects of the UV rays. And lastly, the omega-3 fatty acids maintain the production of natural oil in the skin and keep it soft and supple. Seafood further boosts collagen that gives you spotless and flawless skin.
What Are The Effects of diets on your skin?
The vegan diet is a strict no-meat and animal-byproduct diet. Going vegan can benefit your skin because it restricts the intake of dairy and encourages the consumption of foods high in antioxidants, like fruits and vegetables.
Cutting out dairy and eating hormone-free meat can also make a big change to the skin if you’re not ready to go vegan.
A vegan diet helps to reduce the bloating of the face, and there is a marked improvement in the complexion of the skin. But a restrictive diet like veganism can also lead to a lack of essential nutrients, which can negatively affect the skin.
The keto diet is all about consuming almost no carbohydrates —20 to 50 grams per day. This causes your body to turn away from using glucose as energy. Instead, it starts digging into your fat storage for fuel.
While this may work wonders for weight loss however it may not be the best choice if you’re looking to improve your skin. The keto diet has both positive and negative impacts on your skin. While an excess of the keto diet can cause skin breakout problems, a nutritional keto diet can create better conditions for your skin to glow.
The diet is helpful in acne by reducing the insulin levels and related hormone but at the same time, keto can also cause acne, rosacea (facial redness), and even skin rashes. Minimizing vegetable and fruit consumption may rob the body from important nutrient
No sugar diet
Sugar is considered to be one of the worst dietary habits for healthy skin. Eliminating sugar from the diet is a major popular strategy people adopt for better skin. Consuming an excessive amount of added sugar may lead to inflammation, acne, and aging skin (wrinkles). While refined sugars are extremely harmful, natural sugar present in fruits, dates, prunes is extremely good for the skin. Food with natural sugar helps promote healthy gut bacteria that benefit our skin.
A lot of people are moving towards adopting a vegetarian diet but a non-vegetarian diet has its positive impacts. Non-veg is a great source of mineral and vitamins and plays an important part in the complexion of your skin. Not only is it limited to vitamins it is also a great source of Zinc that reduces acne and inflammation. Vegetarian and vegan diets, on the other hand, seem to be more beneficial for skin, but depriving your body of the nutrients of non-vegetarian food leads to various other deficiencies.
Going on a crash diet is never a good idea when it comes to skin health. Crash diets lead to a lack of nutrition in the body which ultimately makes your face look dull, and washed out. Your skin loses its glow and tends to look drab. If you crash diet or eat highly processed food, your skin won’t be as strong and supple as it could be. For example, if you don’t eat enough protein, you are depriving your skin of the amino acids that go into making and elastic tissue. Nutrient deficiencies caused by a low-fat diet can also influence acne. Vitamin A, required for skin health cannot be absorbed in your diet is deficient in fat. a bad diet can cause your skin to turn into a shade of orange. Malnutrition triggers a hormonal imbalance, which then manifests as hyperpigmentation spots on the face.
Hence, we can say that the healthier the diet choices you make, the more it shows in your skin.
Why Should You Avoid Fast Food?
Fast food also known as junk food has proven to be bad for the skin year after year. Think burgers, pizza, chocolates, candy, pastries, and deep-fried foods. McDonald’s and Domino’s top the chart when you think of fast food.
For years together fast food has been linked to an increase in taking added sugar. Added sugar is also known as the root cause of acne. Fast food in turn then results in acne. Eating too much junk food can also occur in a skin condition known as Eczema, it is a skin condition that causes irritated patches of inflamed, itchy skin.
While we are not advocating doing away with junk food completely, resorting to fast food once in a blue moon is okay. But eating it regularly is detrimental to the overall complexion of your skin. Over time your skin lacks the nutrition from fresh food and it results instantly on your skin. It makes your skin look dehydrated, dull and loses its natural glow. Hence, moderation in your food intake is key when it comes to healthy-looking skin.
Renowned Nutritionists In India
When in search of healthy skin there are two people you can trust- dieticians and dermatologists. Doctors can work their wonder with skin treatments and medicines, but if you’re looking for healthier skin with dietary supplements a nutritionist is a good idea.
There are a few renowned nutritionists who are worth paying a visit to.
Listed below are a few to name amongst others.
Dr. Rupali Datta, Clinical Nutritionist, New Delhi
Dr. Ishi Khosla
Dr. Ashutosh Gautam, Clinical Operations and Coordination Manager, Baidyanath, New Delhi
Celebrity Nutritionist Pooja Makhija, Mumbai
Dr. Ritika Samaddar, Max Healthcare, New Delhi
Dr. Anju Sood, Bangalore
Dr. Raksha Changappa, Bangalore
Dr. Rujuta Diwekar, Mumbai
Dr. Anjali Mukherjee, Mumbai
Dr. Shiksha Sharma, New Delhi
Tips for healthy glowing skin
We’ve rounded up a few quick tips to ensure glowing skin for you-
-Drinking lots of water
-A diet rich in minerals and vitamins
-Consume omega 3 fatty acids
-Avoid oily and sugary food
-Refined sugars are best kept away
-Protect your skin from the sun
-Include avocados, walnuts, sunflower seeds in your diet.
We can see how our dietary intake has a direct reflection on how our skin looks, but there is a multitude of other factors that help your skin look good. To know about the best way to get flawless skin and the best beauty treatments to invest in visit the I Knock Fashion Website. We’ve decoded all the best beauty treatments and remedies for your skin to look its flawless best. From laser hair removal to the best vitamins and minerals I knock fashion is a one-stop for all your beauty and fashion related queries.