Plant and vegetable foods are richly endowed with skin-friendly ingredients. A host of natural foods offer potent healing and preventative powers for a wide range of skin troubles. These foods work in such a manner that they dramatically improve the condition of the skin.
Instead of going for expensive cosmetics and visiting dermatologist, for glowing skin and glossy hair, you can bank on the following skin-friendly foods:-
► Capsicum:- It has high nutritional value and is full of carotenoids, useful proteins, fats, Vitamins A and C. The skin benefits greatly by consumption of capsicums. Capsicums provide our body the strength to fight with various skin infections. They also increase the metabolic rate and thus burn excess calories.
► Green Tea:- Green tea is rich in antioxidants that help in reducing the inflammation in and protecting the cell membrane. It has been proven to protect the skin from adverse effects of sun burns and overexposure to ultraviolet rays. In addition to its above properties, green tea is also high in Vitamins C, D and K as well as riboflavin, zinc, calcium, magnesium and iron.
► Blueberries:- Blueberries are considered to have the highest source of antioxidants which target free radicals that cause damage to skin cells. When skin cells are protected from damage, the skin looks younger for longer. Blueberries are also an excellent source of soluble and insoluble fiber, Vitamin C, manganese, Vitamin E, and riboflavin.
► Carrots:- Carrots are an excellent source of Vitamin A, the nutrient which is necessary for healthy skin. Deficiency of Vitamin A causes dry skin. This vitamin is required to develop and maintain skin cells. Carrots also contain a high level of antioxidants which prevent free radicals from damaging the skin cells. Carrots are also a good source of fiber, biotin, Vitamins C, K and B6.
► Water:- Drinking plenty of water helps keep the skin healthy and young. Water must be pure and clean which rejuvenates skin cells. Water hydrates the cells and helps move the toxins out and nutrients into the skin.
► Dates:- Apart from being rich in natural fibers, dates also contain a lot of other nutrients. It is said that a single date is required for a balanced and healthy diet. They have many other nutritional benefits such as being rich in carbohydrates and low in calories. They are rich source of Vitamins A, B and E and minerals like iron, calcium, potassium and magnesium. They also keep the skin well moisturised and protected.
► Kidney Beans:- Kidney beans are an excellent source of protein, which is required for healthy skin and hair. They also contain various other vitamins, minerals, calcium, magnesium, manganese and potassium. They act as a potent antioxidant on the skin.
► Fresh Fruits:- Uncooked fresh fruits are the best places to find high levels of antioxidants for protecting the skin.
► Essentially Fatty Acids:- The body cannot make EFAs so they should come from our food. Nuts, organic eggs, prawns, soyabeans, sesame seeds, rapeseeds, walnuts are the source of EFAs. At the same time, we should reduce the intake of saturated and processed fats as these can cancel the beneficial effects of EFAs.
► Milk and Butter:- Milk and butter are involved in forming new skin cells. They also contain Vitamin A, which helps skin supple and is essential for healthy eyes and hair. Dry flaky skin indicates a deficiency.
► Sea Food:- Sea food is the best source of zinc. Lack of zinc can lead to stretch marks and blemishes. A dull complexion, white marks on fingernails and dandruff are signs of deficiency.
► Vegetable Oils, Whole Grains, Nuts and Seeds:- They are good source of Vitamin E. An antioxidant, this works with selenium and acts powerfully against free radical damage. It also helps the skin retain moisture.
By Nibhanapudi Suguna