SALT: Since the Indian cuisine is full of pickles, papads, chutneys and spices, salt is a prime ingredient. Salt retains fluid in your body and must be looked out for if you have been witnessing dimpled skin or puffy eyes. Restrict the consumption of table salt in your diet to not more than 5-6 grams per day. Restrict the consumption of chips and namkeen too. Add other condiments as flavouring agents.
FATS: Excess of fat is always bad for your skin. It makes your skin looking dull and lifeless. Fried foods contain oxidized fatty acids and damages essential nutrients like vitamin E, omega-3. This is due to excess heat application several nutrients get destroyed. Consume healthy fat in moderation and avoid reuse of oils too much. Good fats include almonds, walnuts , flax seeds , chia seeds , guess, cold pressed mustard oil , safflower oil , sunflower oil , rice bran oil , canola oil. The recommendation is 3 tsp of oil per day per adult (Rotation of oils is recommended) + 1 tsp of ghee.
CAFFEINE: Overconsumption of caffeine in your diet means wrinkled skin. It is because caffeine is responsible for dehydrating our skin. Dehydration means aging of your skin by thinning. Cortisol production in our body increases due to consumption of caffeine. Limit the consumption of coffee. Having 2-3 cups of tea / coffee is fine in a day.
ALCOHOL: Those who consume excessive alcohol tend to develop large pores on their skin. Other than caffeine, alcohol also dehydrates your skin. After having beer, one often feels extremely thirsty the next day. Now you can visualize the state of your skin. And if you don’t provide it enough water, one can seriously ruin their skin.
SUGAR: Another big stimulant for bad skin. Excess baked foods such as breads, cakes, doughnuts or foods high in sugar such as ice creams can greatly damage your skin. This is because these foods cause a spike in your insulin levels. Refined sugar is extremely harmful for your skin. Keep it restricted to 1 teaspoon per day, if you are unable to eliminate it completely. Switch to healthier and natural alternatives like jaggery, stevia and organic honey. Consume them also in moderation.
AERATED BEVERAGES: Aerated beverages contain hidden ingredients such as high sugar content, caffeine and even the fact that they are carbonated is a big threat for your skin. Try leaving them for a minimum 21 days and see the difference.
PROCESSED FOODS: Processed foods such as aerated drinks contain ingredients like excess trans fats which ruins your skin more than you can think. They can lead to digestion issues, results of which will automatically visible on your skin.
CRASH DIETS: Crash diets cuts off the nutrients in your body. This is because you place your body in a state of shock. And this is clearly seen on your skin once you get back to your old eating patterns. There is an extreme fluctuation in the blood sugar level, your body dehydrates, and eventually your body gets multiple deficiencies. The consequences of crash diet are big pores, dark circles and dehydrated skin.
FAST FOOD: Fast foods such as burgers, fries, pizzas, sandwiches are filled with fats, sugars, salts to make them tasty. If you want a healthy skin, stay away from them as much as possible. Rather eating them tries to consume skin friendly food that has already been mentioned above. You can have these fast foods once in a while.
HIGH GLYCEMIC INDEX FOODS: Those having acne must really reconsider the food choices they make. If in spite having an acute acne issue you continue to eat foods rich in glycaemic index, you need to stop it. You are not at all helping your skin. This is because high GI leads to fluctuations in your blood sugar levels. As a result, there is an increase in the sebum production which leads to accumulation of bacteria in single area.