More than skin deep
External beauty is the result of internal healthbrunch Updated: May 19, 2018 22:10 IST
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