Fruit and vegetables can have powerful antioxidants which help in protecting the skin from the cellular damage caused by free radicals. Free radicals are caused by smoking, pollution, sunlight and in aging process.
Beta-carotene found in pumpkin, carrots, sweet potatoes, Lutein found in kale, papaya and spinach which are potent antioxidants, important for normal skin cell development as well as healthy skin tone.
This fruit is a powerhouse of nutrients, being rich in Vitamin A, C, folic acid, potassium, copper and manganese, this tropical fruit is great for the skin and hair. Several cosmetic companies use this fruit in a number of hair and skin creams.
Guava is a great source of Vitamin K that helps in treating skin discoloration and problems like dark circles, acne irritation and redness.
Using fruit as a scrub helps in improving the skin tone and also removes impurities from skin making it look young and fresh. Lycopene an antioxidant present in Guava helps in shielding the skin against UV rays damage. Since it contain about 80% of water that helps keeping the skin hydrated and elastic. Along-with that being rich in Vitamin C, this fruit also helps in promoting hair growth.
Vitamin C a super antioxidant, required for a strong immune system, radiant skin. The best sources for Vitamin C are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries, and sweet potatoes. They all help to produce collagen that strengthens the skin.
Vitamin E protects skin from oxidative cell damage and supports healthy skin growth. Food source that provides Vitamin E include almonds, avocado, hazelnuts, pine nuts and sunflower and corn oils.
Dehydration can cause the skin to look dry, exhausted and slightly grey. Drink six to eight glasses of water a day because Skin needs wetness to stay flexible. Though all fluids count can keep you hydrated, but water is the best. Herbal, caffeine-free teas are also good. Avoid smoking and excessive intake of alcohol, both can age the skin.
Don’t be afraid of Fat
Monounsaturated and polyunsaturated fats (found in avocados, fish, nuts and seeds) provide essential fatty acids which are natural moisturizer for the skin, keeping it flexible. These fats also come from packaged with a healthy dose of vitamin E which helps protect against free radical damage.
Eat more phyto-estrogens
Phyto-estrogens are the natural chemicals found in plant foods (phyto meaning plant). They have a similar structure to the female sex hormone oestrogen and beneficial in keeping natural hormones balance. There are different types, some found in soya bean products (isoflavones), others are found in the fiber of wholegrain, fruit, vegetables and flax seeds (lignans). So make part of phyto-estrogen rich soya, whole grains, fruits and vegetables in your balanced diet.
Make sure you getting adequate omega-3 and omega-6 fats. These are essential fatty acids which cannot be prepared in the body and can be obtained from the diet. You will find omega-3s in oily fish and plant sources such as flaxseed oil, linseeds, walnut and rapeseed oil. Omega-3 fats push the body to produce anti-inflammatory compounds, which help skin, particularly inflammatory skin conditions like as eczema and psorasis.
Go for low-GI carbs
Eat plenty of beans, pulses, porridge and other slow-releasing carbohydrates. These provides sugar into the blood stream gradually, keeping you with a steady supply of energy and feeling satisfied for longer and less carving of snacks. Avoid high GI carbohydrates like biscuits and sugary drinks, as they lead to production of insulin, which may damage collagen and speed up wrinkles process.
Zinc is involved in the normal functioning of the sebaceous glands in the skin (which produce oil) and helps to repair skin damage and keep skin soft and supple. Zinc-rich foods include fish, lean red meat, whole grains, poultry, nuts, seeds and shellfish.
…By making these changes in your diet, don’t expect an overnight miracle. It will take almost six weeks for new skin to appear up to the surface, so the visible benefits from dietary changes will take just as long. For persistent skin conditions, talk to your Medical healthcare provider or consider seeing a dermatologist.