Turns out, the only thing coming in between you and glowing, healthy skin is your diet! Many rightly believe that you are what you eat and if you nourish your body with healthy, antioxidant-rich food, it will show up on your skin too. Nutritionist, clinical dietitian and founder of The Nutritional Edge, Shivika Gandhi agrees.
She says, "A higher intake of high glycemic index (GI) foods like white bread, sugar, potato and white rice may cause acne. This is because these foods have the ability to elevate your insulin levels. This hormone- insulin can trigger your skin’s oil glands to produce more oil that can clog your pores. Clinical studies have indicated that individuals on a low GI diet have lower levels of acne-causing hormones, lesser oil production by the oil glands and lesser chances of acne."
She also adds that spicy, fatty and fried foods and caffeine are also some of the responsible factors of unhealthy skin issues. Pre-mature ageing is another skin issue related with poor diet, water intake, pollution, sun exposure, stress, smoking and poor sleeping pattern.
So, here are her recommendations of foods to include in your good skin diet:
EGGS: Eggs are packed with all the essential amino acids including proline which is needed for collagen production. Collagen is a structural protein that is essential for your skin health.
TOMATOES: Tomatoes get their red colour from a bioactive carotenoid called lycopene. This compound along with vitamin C in tomatoes, protects your skin against UV-light mediated damage and prevents wrinkling. Did you know tomatoes are your edible sun screen?
WALNUTS: Make walnuts your best friend if you’re looking forward to skin glow as they contain zinc, vitamin E and omega 3 fatty acids. All these nutrients are much needed for good skin.
FATTY FISH: Fatty fish like salmon is a rich source of omega 3 fatty acids, retinol, zinc and vitamin E. It protects your skin against oxidative stress and keeps it moisturised. Retinol is not produced in the body hence needs to be taken through diet. It has anti-aging effects.
CITRUS FRUITS: Citrus fruits like sweet lime, lemon and oranges are rich in vitamin C which plays a very important role in collagen synthesis; a protein that keeps your skin strong.
AVOCADOS: Avocados are rich in Vitamin E that acts against lipid peroxidation. Peroxidation process of fatty acids in the body is responsible for ageing. Avocado is your skin’s natural moisturiser and keeps your skin soft and supple!
BELL PEPPERS: These are a great source of beta-carotene and vitamin C both of which are anti-oxidants. Antioxidants protect the skin against free radical production and help reduce wrinkles and fine lines!
SOY: Soy contains isoflavones that help reduce wrinkles and improve skin elasticity!
FLAX SEEDS: Being a rich source of vitamin E and omega 3 fatty acids, flaxseeds form a great choice for healthy skin!
GREEN TEA: Green tea contains catechins that have anti-oxidant effects. Green Tea Polyphenols have shown to protect human skin from photoageing i.e. ageing due to sun exposure.
Shivika also adds another pro-tip to help your clear up your skin, she says, "Wear a good sunscreen outdoors as well as indoors to protect your skin from the sun's ultraviolet radiation. This will help in keeping wrinkles and sun spots at bay!"