Nutritional regimen for healthy skin

 

Nutritional Regimen Essential For Healthy Skin

 

Introduction -- Nutrients & micronutrients for skin

Macronutrients (carbohydrates, proteins and lipids) and micronutrients (vitamins and nutritionally essential minerals) work together to maintain the barrier functions of skin in the face of everyday challenges. Nutrients in foods that benefit skin also tend to benefit other body systems and overall health. An anti-aging diet rich in variety of antioxidant-rich, nutrient-dense foods such as; fresh fruits and vegetables, whole grains, legumes,  nuts, and seeds is the easiest and most gratifying way to protect your skin from the inside out. Antioxidants are chemicals that protect cells by neutralising the effects of factors such as the sun, pollution, wind, temperature, emotions, metabolism and excess oxygen. Common antioxidants are vitamins A, C, E and beta carotene. The special function of antioxidants is to protect your cells by fighting free radicals. They engulf free radical cells, thereby counteracting their attacks and eliminating them from the body.

Constituents of Fruits & Vegetables beneficial for skin 

Amalaki – Vit A,C	Carrot- Vit A	Beetroot – Anthocyanins
Stawberry – Malic acid	Lemon – vit C	Pumpkin seeds – Zinc
Apple –Vit C	Spinach –Anti-oxidant , Vit A, E, K,C	Sweet potato – Vit. A
		Tomato –Lycopene  ,Vit C

Vit A:

Reduces wrinkles, increases blood flow, decreases sebum production and treats acne brilliantly, promotes a healthy cellular membrane, prevents dryness, rebuild skin tissue. e.g. Green leafy vegetables, Carrots, Pumpkin, Sweet potato, Dried apricot, Papaya etc.

Zinc:

Anti-oxidant, improve wound healing, DNA synthesis, and cell division, anti-inflammatory and protects against UV radiation. e.g.   Fresh oysters, pumpkin seeds, ginger, nuts, oats, and eggs.

Vit- C:

Antioxidant, Anti-inflammatory, reduces wrinkles and preventing sagging skin by improving the elasticity, protect from UV rays, wound healing. e.g. Citrus fruits like oranges, grapefruit, strawberries, cabbage, cauliflower

Silica:

 Reduced skin elasticity, wound healing, vital for healthy skin. Silica deficiency can result in reduced skin elasticity.  e.g.  Green beans, strawberries, cucumber, mango, celery, asparagus.  

Vit- K :

Reduces the dark circles. e.g. Spinach, Peas, cabbage, sprouts, soybeans, Grapes, Kiwi, fish, eggs

Omega-3 Fatty Acids:

Anti- inflammatory, reduce the risk of skin cancer, whiteheads, blackheads, skin repair, because the body cannot produce its own EFAs, they must be obtained through the diet. e.g. cauliflower, spinach, grape leaves, strawberries

Selenium: 

Antioxidant mineral responsible for tissue elasticity, prevent skin cancer, protect the skin from damage from excessive ultraviolet light, healing burn injuries, acts as anti-aging, to cure acne,  anti-inflammatory. e.g. Wheat germ, seafood, garlic, nuts, eggs, brown rice, and whole-wheat bread

Vitamin- E:

Antioxidant, moisturizer, prevent skin cancers,  reduces the appearance of wrinkles, and, when applied topically, soothes dry or rough skin, wound healing, anti-aging, effective in sunburn, cleansing agent. e.g. Wheat germ oil, sunflower seeds, sunflower oils, almonds, spinach, peaches, tomatoes, cabbage, asparagus.