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More than skin deep

External beauty is the result of internal health

brunch Updated: May 19, 2018 22:10 IST
Shikha Sharma
Shikha Sharma
Hindustan Times
Skin,Organ,Internal health
Our skin needs vitamins, minerals, and protein for regular rejuvenation(Dinodia)

The skin, the body’s largest organ, is the external sign of internal health. And skin health is dependent upon good nutrition: it needs vitamins, minerals, and protein for regular rejuvenation. These nutrients, listed below, can be found in common fruit and vegetables.

Vitamin A: This antioxidant vitamin can be found in sweet potatoes, carrots, spinach, and mangoes. A type of vitamin A called retinoid can also be found in eggs and dairy.

Vitamin C: Vital ​for ​ immunity and skin. Eat citrus fruits, bell peppers, broccoli, strawberries, tomatoes, brussels sprouts, and other greens. Vitamin C helps create collagen and is also an antioxidant. To treat your skin well, apply orange juice.

Vitamin E: It provides a natural glow to your skin and keeps vitamin A stores ​replenished. Find it in foods rich in good oils, such as nuts, seeds, ​and virgin cold-pressed ​vegetable oils​. ​

Vitamin D: Known as the ‘sunshine vitamin’ because the skin can synthesise it from sunlight. Get the right amount by taking vitamin D supplements and fortified products such as milk and breakfast cereals. Natural​ food​ sources are mushrooms, fish, and eggs.

Vitamin K: It helps blood coagulate, and therefore lets wounds heal. It​ reduces ​ dark circles, stretch marks and scars. Have cabbage, kale, and milk.

Vitamin B3: Also known as niacin, this vitamin is essential for healthy skin, your brain, nervous system, and blood cells.

Vitamin B5: Also known as panthenol, it prevents skin water loss. Get it from​ aashuka ras (seabuckthorn),​ whole grains, avocado, and chicken.

Choline: Found in foods like eggs, peanuts, and milk, it is important for the synthesis of nerve ​transmitters as well as normal brain functioning.

Folic acid:​ It is vital for the creation of new cells, which is why it is prescribed for pregnant women. A recent study found that topical application of folic acid and an amino acid called creatine improved the firmness of skin.

Protein: For the skin to remain firm and elastic, you need at least one gram of protein per kilo of body weight.

From HT Brunch, May 20, 2018

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First Published: May 19, 2018 20:06 IST