Eat for Wellness: Better Skin Diet

What we put on our plate is even more important than what we put on our skin. To look good and feel great, we have to invest in long-term benefits of food that really makes the difference from top to toe. Skin requires variety of nutrients to keep it healthy, glowing and youthful. Essential nutrients for skin include protein, essential fatty acids, vitamin A, vitamin C, vitamin E, the B vitamins especially B12, zinc and water.
Protein: A defeciency of proteins is indicated by the skin becoming slack and loose. Adequate protein is neccessary for healthy hair, skin, nails and for firm skin tissues.
Essential Fatty Acids: Found in oily fish help to nourish skin , add luster and softness to complexion. So eat sea food at least thrice a week. Vegans can take a tab of codliver oil everyday.
The best known EFA are Omega3 and Omega6 must be included in balanced food for good health. Fish, Walnut and Flax seed and oil are among the best sources.
Vitamin A: It is very essential for beautiful skin. A lack of this vitamin can result in rough, dry skin. Include plenty of carrots, oranges, papaya, mango, broccoli, green leafy vegetables and low fat yoghurt.
Vitamin C: It helps to fight wrinkles and plays an important role in healing. Citrus fruit, strawberries, black currants, guavas, kiwi, peppers are all good sources.
Vitamin E: Include nuts and seeds rich in Vitamin E such as walnut, almonds, pumpkin and sunflower seeds as snacks to prevent sagging of skin, age spots and it also provides skin lubrication.
Vitamin B: Is vital for clear, luminous skin, youthful looks. Whole grains, pulses, lean meat aids in new skin cell formation and get rid of that washed out looks.
Zinc: Found in shellfish, pulses, pumpkin seeds and whole grain cereals helps your skin to heal quickly and prevent skin infections.
Antioxidants: Foods that are rich in anti oxidants are plums, strawberries, citrus fruits, orange, red, yellow fruits and vegetables, wheat germs, nuts, green tea etc helps in counteracting free radical damage and help to reduce ageing effect of smoke and pollution and helps in prevention of cancer.
Water: Is essential for skin dehydration to keep skin soft, moist,supple and clear and helps to remove toxins from the body. Drink atleast 8 glasses of water per day. Eat watery fruits and drink vegetable juices.
Iron: Is essential for healthy nails, skin colour and hair growth.
So now, that you know what you need to keep your skin and hair healthy , try to include all these vitamins, oils, water etc in your everyday diet and look gorgeous.