DIET FOR A HEALTHY, GLOWING, AGELESS SKIN

The old adage “you are what you eat” not only applies to our overall health and nutrition, but how your skin looks and feels as well.

Your diet – from wrinkle fighting antioxidant-rich fruits and vegetables, hydrating omega-3 fatty acids enriched fish to sun protecting chocolates – can make a lot of difference to your skin. While we believe in eating everything but in moderation, here are some tips to incorporate good eating habits in your lifestyle that will help you achieve a healthy and glowing complexion.

1. Befriend good fats:

Some fats are healthy, even essential. Good fats and oils can provide anti-inflammatory protection and youth-preserving antioxidants. Fatty fish provides hefty helpings of anti-ageing omega-3 fatty acids; salmon, mackerel and albacore tuna are among your best bets for staying beautiful (Read our story “Fishy Tale” for ways to include this ingredient in your daily diet). If you can’t eat these fish, opt for a good omega-3 supplement after a consultation with your doctor. Another good anti-inflammatory is extra virgin olive oil. It’ll make you look lovely, and could lower your bad cholesterol.

2. Stay away from inflammation-inducing sugars and high-glycemic carbohydrates:

This category of food includes food stuffs made with white flour or white sugar, potatoes, rice and sugary beverages and so on. These foods can cause blood sugar to spike and lead to dangerous chemical changes in your body. They can fuel the creation of age-accelerating free radicals and break down collagen and are one of skin’s greatest foes. Your body needs carbohydrates, though, so get your fill from complex carbohydrates like whole grains and low-glycemic fruits and vegetables.

3. Increase the intake of the following skin friendly foods in your diet:

• Water: While the exact amount of water one should drink each day varies, our skin needs at least eight glasses of water every day. When hydration comes from pure, clean water, not liquids such as soda or tea, skin cells rejoice. In addition to keeping cells hydrated, water helps cells move nutrients in and toxins out, which automatically leaves skin looking better.
• Green tea: Another best skin elixir is green tea which reduces sun damage by quenching free radicals and reducing inflammation caused by UV rays and the poly phenols in it slow down signs of ageing. Drink 2-3 cups of green tea a day to shield your skin.
• Berries: Bursting with flavor and color, raspberries, blueberries, strawberries, cranberries, and blackberries are all packed with cancer-fighting, disease-preventing antioxidants in high concentrations. These super foods help replenish the skin’s natural antioxidant defenses, while mopping up dangerous free radicals. Toss plenty of these antioxidant rich berries in your cereals and salads or eat them as is.
• Carrots: These are a good source of beta-carotene that gets converted to vitamin A in the body. Vitamin A aids in the development of skin cells, maintenance of skin health, and protects it from dryness. Eating carrots can act as a natural sunscreen, providing a SPF factor of 2 to 4.
• Tomatoes: Every skin type benefits from this anti-oxidant powerhouse that boasts of vitamins C, K and A, and lycopene. Lycopene, the pigment responsible for its red color, is the most efficient quencher of free radicals and naturally raises the sun protection factor of the skin.
• Dark greens: Be it broccoli, spinach or kale, the greener it is, the better it is for your skin. Rich in vitamins these ensure faster skin renewal to keep you looking fresh and blemish-free.
• Nuts: Brimming with vitamins A and E and healthy fats, nuts like walnuts and brazil nuts protect your skin against pollutants while minimising sun damage.
• Watermelon: Watermelon’s beneficial effect comes from its component citrulline, which is converted to arginine in the body. Arginine helps flush out ammonia and other toxins from the body. The deep-red watermelon variety also contains the pigment lycopene, which helps counter the bad effects of free radicals circulating in the body. To know more about watermelons read, “Fruit Splash”.
• Kiwis: This tasty fruit contains twice the vitamin C of an orange, as well as fibre, vitamin E and potassium. Pop a couple in your lunchbox for a skin boosting snack.
• Dark Chocolate: Dark chocolate, brimming with potent flavonoid antioxidants, is now hailed as a superfood superstar. Emerging research suggests that dark chocolate not only protects the heart and blood vessels, but also protects the skin from sun damage.
• Pomegranate: It contains potent antioxidants that decrease the negative effects of ultraviolet rays and reduce skin discolouration.
• Avocado: Rich in vitamins A, B, C, E and potassium, avocados are also easy to digest and contain monounsaturated oils that help reduce cholesterol. Chop one up into your next salad to give your skin an invaluable boost.

 Expert consulted: Dr. Varun Katyal, Founder, Health Rebalance.