It’s true that the way to glowing skin is through your stomach. What you eat is essential to your skin. The 100-watt glow that celebrities are flaunting in their no make-up selfies is the result of proper nutrition, workout and consistent skincare routine. Fruits, vegetables, nuts and dairy products contain certain vitamins and minerals that repair damaged skin cells and boost the growth of newer cells, while antioxidants found in some food keep oxidative stress at bay and prevent ageing. Dr Vandana Punjabi, senior consultant, dermatology, Nanavati Super Specialty Hospital, Mumbai, lists out the nutrients that you need for well-nourished, radiant skin.
Vitamin E: It is an antioxidant that protects your skin from damage by free radicals, pollution, and sun exposure and thus has photo protective effect. Natural sources are sunflower seeds and almonds.
Vitamin C: It boosts collagen production and helps to repair skin damaged cells. Natural sources are oranges, kiwi, lemon, etc.
Vitamin D3: This helps build skin immunity and helps your body fight against viral, fungal and bacterial infections. Natural sources included fish, egg yolks, fortified foods like breakfast cereals, milk, yoghurt and orange juice.
Essential fatty acids: They improve skin moisture, elasticity and firmness. They help treat dry and sensitive skin, and also hydrate hair and give it lustre. Natural sources are Omega-3 found in flaxseed oil , fish oil and walnuts and Omega 6 found in evening primrose oil, sunflower seed oil and safflower oil.
Probiotics: It not only helps to reduce gut inflammation but also keeps skin inflammation at bay. So it's effective against acne. Yoghurt is the best source of probiotics
Vitamin B12: Deficiency of this vitamin not only causes tiredness and body ache but also causes hair fall and dull and dry skin. Natural sources are trout , salmon, tuna and few breakfast cereals. The deficiency of this vitamin is mostly seen in vegetarians.
Biotin: This helps promote healthy hair and reduces hair fall and improves brittle nails. Meat, cooked eggs, fish, seeds, nuts, and vegetables like sweet potatoes and broccoli are some of the natural sources.
Hyaluronic acid: It helps skin and hair retain elasticity and keeps them hydrated. It helps to slow down the ageing process. Natural sources are root vegetables, leafy green vegetables, soy products and citrus fruits.
Iron: Proteins in our body use iron to transport oxygen and grow new cells. Deficiency of iron can cause skin to look pale and also lead to dark circles and hair fall. Natural sources-There are 2 forms of dietary iron, Haem iron ( found in animal sources like red meat, fish and poultry) and nonhaeme iron found in plant sources like lentils and beans.