Beauty comes from within’ is not just a saying; It is 100% truth. We are nothing without proper nutrition and the first organ that reflects our health status. From ancient times to the modern world, it has been proven in many studies that one can delay skin aging and improve overall health by improving nutritional habits. ‘Also Read – Wrinkles? 7 Effective Home Remedies to Cure ‘Zuriyan’ Naturally for Wrinkle-Free Skin
Skin aging processes are of two types: extrinsic which is caused by external factors such as sun exposure, smoking, pollution, lack of sleep and most of them poor nutrition; Internal which is the natural aging process of the skin along with other organs. All bodily processes require good nutrition and can repair damage caused by other external factors. Prevention is the most effective way to fight the factors that affect skin aging, including a controlled and balanced diet with anti-oxidant rich foods in your daily routine. Dr. Rinki Kapoor, Consultant Dermatologist, Cosmetic Dermatologist and Dermato-Surgeon, The Aesthetic Clinics has suggested some essential nutrients that should never be missing from your diet chart. Also Read – Shahnaz Hussain shares 8 natural beauty remedies for an instant fair glow
Essential nutrients for anti-aging
- Water: Every cell in the body needs water for daily functioning. The way your skin, hair or lips look is a direct reflection of your body’s moisture status. Drinking the right amount of water promotes deep hydration of the skin and makes it harder to form wrinkles and lines. It also helps reduce skin inflammation.
- Vitamin C: Vitamin C is an essential ingredient to protect the skin from photosensitivity. Your body cannot synthesize vitamin C naturally, so you need to make sure you get enough from your diet. Major sources include parsley, citrus fruits, guavas, black currants, berries, cruciferous vegetables, leafy greens, strawberries, etc. Vitamin C increases collagen under the skin, fights free radicals, promotes good hair health, improves iron synthesis and prevents oxidative stress. , and heals and prevents dry skin. Vitamin C deficiency causes skin lesions and slows wound healing.
- Vitamin E: Vitamin E is anti-inflammatory and anti-oxidative and works best with vitamin C. It keeps the skin healthy and glowing. Vitamin E is a good source of protein and omega 3 fatty acids. It also protects against skin conditions like acne, pigmentation and psoriasis. You can get vitamin E from vegetables, vegetable oils like sunflower oil, safflower oil, corn, soy, nuts, fish, etc.
- Vitamin A: Retinoids and carotenoids are highly antioxidative ingredients that have strong photoprotective and regenerative properties that protect the skin and prevent acne. Vitamin A can also protect the skin from sunburn. You can find healthy amounts of this ingredient in carrots, pumpkin, sweet potato, mango, papaya, liver, goat cheese, green vegetables, capsicum, egg yolk, etc.
- Proteins: Protein is essential for all body parts and organs. Adequate amounts of protein will help the skin to renew cells faster and increase cell protection which means delayed aging and signs of aging. Protein is found in meat, fish, dairy, fruits, vegetables, grains, nuts, seeds, etc.
- Magnesium: Magnesium aids protein synthesis, and helps the skin produce glutathione, preventing acne, reducing stress (which boosts skin health) and helping to control many skin conditions such as psoriasis. Foods rich in psoriasis include dark chocolate, avocados, nuts, leafy vegetables.
It is very easy to follow age defying nutrition, you just need to make sure to include the right amount according to your age, gender, location and profession. Also, you need to address the negative impact of smoking, alcoholism, drug abuse as they actively age the skin. Reversing skin aging through nutrition is a long and slow process but with long-lasting effects, so don’t skip a diet and limit your cheat days to the bare minimum. Talk to your dermatologist if a particular condition is bothering you and requires treatment. Also Read – Coffee Skin Benefits: 5 Mind-Blowing Uses of Caffeine on Skin
