Eating healthy affects all the organs of the body including the skin, thereby necessitating the condition for a good looking.
The skin is the largest organ of the body and it serves as a protective layer to the rest of the body, it exposed to some external or environmental factors like sun ultraviolet rays, and air pollution, leaving the skin rough, dry, and wrinkle, influence signs of ageing, increase the risk of skin diseases like dermatitis, and skin cancer.
There is a paramount need to supply this defensive barrier i.e the skin its essential nutrients through diets to keep it healthy and less sensitive to environmental hazards.
Collagen is the most abundant protein in the body, approximately 30% of the protein within the body. It is the major component of connective tissues that make up several body parts including the skin, bone, and muscles.
Collagen provides the skin with structure and improves skin health. The amount of collagen component in the body reduces as one age, exposure to ultra-violet rays, smoking of tobacco, excessive intake of sugar, making replenishment vital.
Food sources that highly rich in collagen are egg white, fish, bone broth, citrus fruits, and berries. Adding these on your diet can supply you with the daily need of collagen and stimulate its production to enhance healthy skin, strong bone and flexible joint.
2. Vitamin C
Vitamin C is a water-soluble vitamin, also known as ascorbic acid, an essential nutrient required by the body to form and maintain the skin, bone, cartilage, teeth and blood vessels. It acts as an antioxidant, stimulates collagen production, support and boosts immunity. It is important to include a sufficient amount of vitamin C rich food in your daily diet because the body can not make vitamin C on its own.
Vitamin C occurs naturally in fruits and vegetables. Citrus fruit like lemon, oranges, tomato, grapefruit are loaded with a high content of vitamin C. Leafy green vegetables like spinach, cabbage, lettuce, kale can serve the required amount of vitamin C needed when included on a meal plan. Adequate vitamin C intake help to repair and prevent skin dryness, promote wound healing, reduces the appearance of wrinkle and signs of ageing.
Carotenoids are class of phytonutrients usually found in the cells of some plants, algae, and several bacteria. They occur in red, yellow, and orange pigments. Carotenoid gives the characteristics colour to carrots, pumpkins, tomatoes, apricot, peaches, corn, lobster, salmon, shrimps, asparagus and daffodils.
Adding more carotenoid-rich foods to your diet can boost your immunity, improve eye health and protect the skin against damages from sun exposure. Carotenoid can be converted into vitamin A in the body which is essential for immune system function, eye health, and healthy skin.
Glutathione is an antioxidant found in plants, animals, fungi, and some bacteria and archaea. As a powerful antioxidant, it can boost the immune system, helps fight oxidative stress, neutralizes free radicals, detoxifies the body and enhances skin lightening.
The good thing is the body naturally produce its own glutathione in the liver. This can be synthesized with the help of some amino acids present in the body; cysteine, glutamine, and glycine. Unfortunately, depletion in the level of glutathione antioxidant can occur over time as a result of age, poor diet, stress, and chronic diseases.
Therefore, the need to supplement the body with glutathione-rich food arises. Asparagus, potatoes, okra, avocado, spinach, tomatoes, walnuts, and whey protein are some of the edibles that increase the level of glutathione in the body.
Polyphenols like flavonoids, catechins, quercetin are micronutrients that we get through some plants-based foods. There are over 8,000 varieties of polyphenols found in fruits, vegetables, beverages, herbs and spices.
Plant polyphenols possess anti-inflammatory, antioxidant properties, it helps prevent skin disorders caused by UV- light effect, maintain flexible blood vessels, promote good circulation, and protect the body against oxidative stress.
To boost your meals with polyphenols, look no further than your herbs and spices; clove, star anise, oregano, thyme, and peppermint. Berries, nuts, flaxseeds, cocoa powder, olives, some vegetables like artichoke, red onion, teas and coffee are foods that are highly rich in polyphenols.
The omega-3 fatty acid can be found in kinds of seafood, such as fatty fish; salmon and tuna, and shellfish; oyster, crab, and mussels. Some vegetable oil like soy and canola also contains some kind of omega-3.
Including omega -3 fatty acids in your diets help reduce the risk of cardiovascular diseases, regulates the production of oil in the skin, minimize signs of ageing, soothes irritation and dermatitis, keep skin hydrated, reduces roughness and skin sensitivity.
Best Diet For Healthy Skin Takeaway
Aside supplying the skin with some nutrients through diet, also take some of these precautions for a healthier skin.
- Stay hydrated
- Get enough quality sleep
- Keep your skin moisturize
- Quit smoking
- Avoid diets that are high in refined sugars and fried foods