How skin shows your health: The skin is important for protection and to feel the sense of touch, skin is the largest organ of the human body however skin also tells lot about one’s health. The epidermis that is the outer layer of the skin continuously grows and goes through constant wear and tear. As skin is the outer layer of the body any deficiency or metabolism disturbance, the effects are first observed on skin. It is common understanding by doctors that internal organs gets nutrition and if absorption is improper then skin shows effect. Usually there is 28 days cycle of skin rejuvenation but in some cases the skin exfoliation time increases and pigmentation increases. There can be many reasons of slow rejuvenation like hormonal imbalance or deficiencies of vitamins. We also observe acnes and pimple if the sebum glands are blocked and excess oily skin type is there but many times acnes are observed due to acidity, just before menstrual cycle or because of specific hormones spike or may be because of vitamin b12 deficiency. In extreme chronic conditions also skin gets affected like psoriasis and autoimmune disorders. So let’s understand how skin should be kept healthy and what all nutrition is needed for the supple glowing skin.
Nutrition for skin
Vitamin A: It supports healing and prevents break outs on skin, it helps in improving moisture and thus promotes better immunity. Vitamin A promotes and maintains dermis and epidermis layer of the skin. This is the reason skin is retinoid responsive in nature. Retinoid promotes cell generations and reduces dryness. Vitamin A also works as anti-inflammatory agent and reduces acne.
Vitamin C: Vitamin C is responsible for anti-ageing in many skin care products as it’s a precursor for collagen production. It is found in epidermis and dermis layer of skin. It also helps in faster recovery of cells and reduces cell damage.
Vitamin E: This vitamin is required for photo protection meaning it protects the skin from harmful UV radiation and thus prevents dark spots and winkles. Vitamin E also helps in reducing skin inflammation. Mostly dry skin types have less sebum and thus providing Vitamin E supplements can help.
Control Insulin: In pre-diabetic condition acanthuses happens which is pigmentation around the neck or knuckles in hands. If insulin resistance is persistent for prolonged time the skin starts showing pigmentation. So it becomes crucial to control blood sugar levels and consume low processed sugar and simple carbohydrate. The other reason is that inflammation increases with disturbed blood sugar levels and skin get rashes and scaly.
Probiotics: Good Gut Bacteria Helps in treating chronic skin inflammation conditions like eczema, atomic dermatitis, acne and hypersensitive skin. Usually under stress or anxiety the gut gets affected which reduces digestion and increases toxicity in body. When Gut is health the digestions is better and thus inflammation reduces and detoxification goes well. This is one of the reason that skin gets flared up in stressed conditions. So including probiotic foods helps in reducing candida growth and gives healthy skin.
5 foods you should include for healthy flawless skin
- Proteins: Include proteins like eggs, fish, meat, lentils, dals, chicken , nuts as these are the building blocks for skin. This gives better collagen the skin matrix and delays ageing signs like wrinkles.
- Fats: Nuts & seeds like Almonds, walnuts, sunflower seeds – the layers of skin are protected by fats this gives glow and vitamin A, E, zinc, selenium to skin.
- Fruits and vegetable: Amla, Oranges, strawberries, Capsicum, broccoli, fenugreek leaves, spinach, carrots, mangoes. This gives Vitamin C, K, antioxidants which reduces oxidative damage and inflammations on skin.
- Curd or butter milk: It gives probiotics for better gut health
- Reduced sugar intake and processed foods
Stay healthy skin by eating all above because now you know skin says all about your lifestyle and health.
Written by Ms.Tripti Khanna
M.Sc. - Food and Nutrition, Post Graduate In Food Science And Nutrition