What To Eat For Healthy And Glowing Skin

. 6 min read

Who doesn’t love comfort food like greasy fries and loaded ice creams - but have you noticed you breakout a few days after you indulge? Most of us have a weakness for unhealthy food but they could be seriously affecting your skin. As promised on our previous blog post, here are some specific foods you can add to your diet to help improve your skin.

Diet is an essential factor in maintaining good skin health. Consuming a nutritious balanced diet, rich in all the essential components, supported with drinking the right amount of water can help in keeping your skin healthy, soft and supple. A nutritious, balanced diet keeps your skin moisturised and prevents dry skin and flakiness. It also delays the process of skin ageing, early appearance of wrinkles and also prevents the appearance of acne and inflammation.

  1. Proteins:
  • Contain essential amino acids which are not made by the body and need to be acquired through your diet. Proteins are present in milk and dairy products, like eggs, meat, poultry, fish, soy, tofu, etc. and must be consumed in right amounts. The amounts depends on individual weight, age and sex, to achieve healthy, radiant skin. Dieticians can help you understand the right amount of protein for your body type and lifestyle.
  • Are building blocks of the body and are essential for proper tissue growth, repair and regeneration.
  • Are required for making collagen, which keeps the skin firm and healthy. Say goodbye to loose, saggy skin!
  1. Vitamins:
    Vitamin C:
  • Present in citrus fruits and vegetables, like oranges, lemons, strawberries, bell peppers, and other fruits and vegetables, is a powerful antioxidant and protects the skin from the harmful effects of free radicals. Simply said, free radicals can be the bad guys! Our body goes through oxidative stress wherein the oxygen present in the body splits up becoming free radicals. These free radicals seek out other ones within the body becoming pairs that can cause damage to cells, proteins and DNA. Vitamin C slows down the damage done to your skin and the subsequent process of skin ageing as well.
  • Contributes to a stronger immune system which helps to prevent skin infections and blemishes.
  • Improves wound healing in case of any skin injury or blemishes.
  • Protects the skin from sun damage by harmful UV rays.
  • Produce collagen which keeps the skin tight and firm.

Vitamin E:

  • Powerful antioxidant which protects the skin from ageing and damage in the same way, thus improving skin health.
  • Present in almonds, avocados, pine nuts and various oils like - almond oil, sunflower oil, etc.

Vitamin A:

  • Found in fish oil, salmon, carrots, broccoli, spinach, is essential for normal epithelialisation of skin. All epithelialisation means is ‘wound healing’. In the absence of wound healing, your skin isn’t protected from infection and the process of healing is impaired.
  • Deficiency of this vitamin disturbs the epithelial cycle leading to skin disorders like, eczema, psoriasis, etc. Thus, vitamin A is essential for healthy development and maintenance of skin.
  • Prevents acne, brown spots and wrinkles on the skin.
  1. Omega 3 and Omega 6 Fatty Acids:
  • Belongs to the group of essential fatty acids which are not made by your body and must be acquired through your diet.
  • Present in salmon, tuna, walnuts, flaxseed oil, fish oil, etc. and have anti-inflammatory properties, which prevents inflammatory conditions of the skin, like acne and psoriasis.
  1. Fresh fruits and vegetables:
  • Contains powerful antioxidants which protect your skin from free radicals, which are known to cause damage to your skin and speed up the process of ageing.
  • Consuming a healthy diet consisting of 4-5 servings of fresh fruits and vegetables a day helps in protecting the skin from the effects of ageing, thereby keeping it firm and healthy.
  1. Selenium:
  • Powerful antioxidant and is present in nuts, eggs, tomatoes, fish, broccoli, etc.
  • Protects your skin from sun damage, infections and inflammations.
  • Slows down the process of skin ageing.
  • Protects against skin cancer.
  1. Green Tea:
  • Contains catechins, which are powerful antioxidants and protect your skin from sun damage and the harmful effects of free radicals, which are known to hasten the process of skin ageing.
  • Helps reduce the redness and inflammation of the skin and also improve its hydration and elasticity.
  • Must be consumed without milk, as addition of milk is known to hamper these benefits.
  1. Olive oil:
  • Contains powerful antioxidants like, vitamin E, polyphenols and phytosterols, which protect your skin from the effects of damage and ageing.
  • Moisturises the skin, keeping it soft and supple.
  1. Water:
  • Consuming 8-12 glasses of water each day, keeps the skin hydrated and moisturised, which makes it soft, smooth and less prone to dryness, desiccation and flaking. Dry skin is more prone to infections as well as exhibiting of wrinkles.
  • Helps in digestion, excretion and removal of toxins from the body, which makes the skin healthy and less prone to skin infections, like acne.
  1. Fad diets:
  • Crash diets are often deficient in essential nutrients required by the body, which affects the skin health.
    Sticking to crash diets for long adversely affects the skin, causing appearance of fine lines and wrinkles. The skin also begins to sag down and becomes loose. Appearance of dark circles is also a common association. These effects are seen due to rapid weight loss and nutritional deficiencies due to following of fad diets.
  1. Fried foods, junk foods and sugary stuff:
  • Consumption of fried fast foods must be avoided, especially by people with oily skin. Such foods are known to increase the activity of oil glands which causes clogged pores, leading to acne.

Pro tip: Knowing your skin type is very important - you should always keep it in mind while purchasing products for your skin. Each skin type has its own needs and a skin care routine should be able to meet your skin’s needs for positive effects to be seen. Don’t know your skin type? Take our quiz and find out!

  • Consumption of foods with high amounts of sugar causes inflammation of the skin, which breaks down elastin and collagen, causing sagging and wrinkles. Foods with excess oils and sugars must be avoided in order to keep the skin healthy and radiant. Remember the vitamins for healthy skin the next time you are at the market so that you include foods that contain these vitamins.
  • Always read your labels so you’re careful to stay away from ‘hidden sugars’ in packaged foods or juices. They may come across as healthy but always read the percent of sugar on the label - it might be more than you expect!
  • Experts say that sugars that are added to the food item during its processing or includes free, mono- and disaccharides, sugars from any sort of syrup and honey, or from concentrated fruit juices are the ones that are excess/hidden sugars. Stay away from them as much as you can!

If you want to learn more about how you can switch to a healthier lifestyle, fill up Remedico’s questionnaire detailing your diet habits and our dietitians will be with you on your journey to a healthier lifestyle! From general diet advice to specific health targeting tips, Remedico is here for you. We help you find a solution for your skin type and lifestyle! Keeping a watch on your diet and eating healthy is a step towards attaining great skin.

Our next blog will explain how certain foods can aggravate acne while some can alleviate it’s symptoms. Until then, keep our tips in mind for your next meal!