Article by Soumita Biswas, Chief Nutritionist, Aster RV Hospital
To be healthy, the skin, like every other body organ, needs nutrition. Our skin serves several vital roles in addition to being a thing of beauty. The major organ that protects you from mechanical, thermal, and physical harm is your skin. It also stops hazardous substances from entering our bodies by avoiding excessive moisture loss. Skin can also serve as a warning sign for a health condition. A red, itchy rash might indicate allergies or infections, whereas a red “butterfly” rash on the face could indicate lupus. A yellow hue might be a sign of liver illness. Furthermore, black or atypical moles might be an indication of skin cancer. If you don’t drink enough water or spend too much time in the sun or in dry circumstances, your skin might become excessively dry. Use moisturising creams or lotions to treat dry skin, and bathe and wash your hands with warm rather than hot water to avoid irritation. The sun can also harm your skin. Sunlight includes ultraviolet (UV) light, which causes sunburn and accelerates the ageing of your skin, resulting in more wrinkles as you age. As a result, shield your skin from the sun. Wear helmets and other protective gear, apply sunscreen with an SPF of at least 30, and limit your time in the sun during the late morning and early afternoon hours, when the sun is fiercest.
The best diet advice for dry skin is to consume enough of fruits and vegetables, and some nutritional suggestions are included below:
Healthy fats- fat-free diets do not promote healthy, moisturised skin. Essential fatty acids are part of the cell membrane, and consuming enough healthy fats is essential for good skin. Eat nuts and seeds as they are beneficial monounsaturated and polyunsaturated fats, as well as phytonutrients that protect us from the negative effects of oxidative stress. Fatty fish is high in omega -3 fats, which are not produced by our bodies but are necessary for the health of our cell membranes. At least three servings per week are recommended and Coconut oil is great for using topically. It includes active ingredients that aid the skin’s protective barrier by trapping moisture and decreasing irritation.
Proteins– Amino acids are the building blocks of proteins. Collagen and Keratin proteins make up the skin’s structure, and healthy skin requires high-quality proteins. Following are some of the protein rich foods. Eggs are high-quality proteins with an addition of sulphur and lutein, which help the skin retain moisture while maintaining suppleness. In the vegetarian and vegan food chain soy it offers the most protein. Furthermore, soy is high in isoflavones, which may help in the prevention of wrinkles by preserving collagen. Milk and yoghurt when consumed, it provides high-quality protein to your diet.
Vitamin C– It is necessary for the collagen to maintain its form. It is also a powerful antioxidant for our bodies, aiding in the neutralisation of free radicals that cause damage to our skin, and fruits such as oranges, guavas and tomatoes are high in vitamin C.
Vitamin A – The upper and bottom layers of the skin, which are layered organs, both require Vitamin A to preserve their integrity. Vitamin A has been linked to preventing collagen breakdown caused by the sun’s damaging rays. Sweet potatoes, carrots, and green leafy veggies are all good for you.
Hydration– To have healthy, supple, wrinkle-free, bright skin, you must drink enough of water. Other liquids, such as green tea, fresh juices, and soups, are also extremely helpful.