A glowing healthy skin is the most coveted beauty trait by any woman. While heredity and hormones play a vital role in deciding our skin, we can ensure that the skin gets the optimal benefit from what we eat. Perfect skin is hard to achieve - certainly not by a single diet; but if we choose to eat wisely and follow a healthy and active lifestyle along with excellent skin care, we can achieve a blemish less, glowing, youthful-looking skin.
There are many causes for not having a glowing skin. Heredity and our hormones are important contributing factors. One may be born with oily, dry or a combination of both, sensitive skin etc. Wrong diet - oily and greasy, hot and spicy, too sweet or too much salt, and lacking in essential nutrients is also a reason. Not taking sufficient water is another. A sedentary and inactive lifestyle again causes dull skin. Constipation may also be causing it.
Whatever the reason, be it genetic or acquired, oily or dry skin, pigmentations, blackheads, whiteheads, melasma, large pored and coarse looking skin, wrinkles, age spots, sagging, dull looking and rough looking skin - a galore of symptoms show the entire world that the largest part of our body - our skin - is not as it ought to be but plagued by problems.
The best diet for healthy glowing skin is a low-fat, low salt and spice, low sugar, nutrient-rich, fibre-rich food that is more plant sourced which will supply the necessary vitamins and minerals along with sufficient water intake. Such a balanced diet will make us healthier as well and better complexioned also.
The diet should consist of whole grains, lentils, sprouts and avoid breads, pastas and pastries from white flour.
The low-fat diet must be cooked in olive oil and canola. Also it should include healthier fats from nuts like walnut, groundnuts, almonds etc. which along with flax seeds will provide the necessary omega-3 acids as well.
Most importantly to keep the skin glowing, blemish less and healthy looking, we have to include nutrient-rich vegetables like sweet potatoes, turnip, broccoli, cabbage, tomatoes, carrots and fruits like grape fruit, lemons, papaya, limes, and oranges, apples. Choose a variety of colors to get the maximum antioxidant benefits, like red tomatoes, green broccoli, orange carrots etc. Eating salads and fruits give enough fibre and wastage to prevent constipation.
At least eight glasses of water should be taken. Fat-free milk and yogurt along with fresh lime/lemon juices and tender coconut water will keep the skin hydrated and soft.
Substitute red meat with lean meat, along with fish and seafood like salmon, which will give a glow to your skin.
Following is a list of foods that are rich sources of vitamins and minerals which need to be taken regularly.
Vitamin A - found in oysters, egg yolks and non-fat milk and which body produces from beta carotene found in carrots, sweet potatoes, tomatoes, spinach and broccoli - promotes healing and is necessary for better maintenance of the skin.
Vitamin B - found in fish, bananas, eggs, whole grains, peanuts, poultry and brewer's yeast - helps in keeping the skin hydrated and supple.
Vitamin C - found in citrus fruits, strawberries, tomatoes, green peppers and peas, maintains the collagen to firm up the skin.
Vitamin E - found in legumes, lean meat, fish, olive and sesame oils - slows down the aging of skin.
Selenium reduces the risk of sunburn and zinc helps in preventing sagging and wrinkling of skin.
Along with the right diet, a good skin care regimen of cleansing, moisturizing and toning along with regular exfoliating and using sunscreen will keep the skin glowing, blemish free and young looking.