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