Skin Diet: As we grow older, our processes start to slow down and this affects the production of collagen too
Collagen is a large protein that is used to make the connective tissue, which in turn keeps all the other tissues together. Collagen is present in bones, joints, blood, muscles, and cartilages. It is the most important protein for a healthy-looking skin as it gives it elasticity and strength. Collagen makes up a third of the total body protein. As we grow older, our processes start to slow down and this affects the production of collagen too. Our “modern lifestyles “of high sugar foods, pollution, smoking, and excessive sun exposure all have a detrimental effect on collagen production. With a decrease in collagen, the skin starts to sag and wrinkle, joints become stiff and painful and bones become more brittle.
Structure and Function of Collagen for Skin Health:Collagen is a complex protein which is made up of long fibers. The amino acids that make collagen include Glycine, Proline, Hydroxyproline and Arginine. Collagen forms a fibrous network of cells in the middle layer of the skin -Dermis. New cells grow on this network and as the collagen production declines the skin loses its structure and starts to sag. Collagen is naturally found mostly in animal proteins; however plant foods contain a number of important nutrients that help collagen production in our body.
Here Are 15 Foods You Can Include In Your Diet For A Healthy, Glowing Skin:1.
1. TomatoWhile one uses tomatoes in face packs in reviving the glow on dull skin and as a remedy for sunburn, tomato, when added to juices or had as is in salads, can repair the skin damage. Tomatoes contain lycopene, which is also used for facial cleansers.
2. OrangesAbundant in vitamin C, oranges help to clear the skin of any unwanted marks, making your skin healthy. Besides protecting our skin from any harmful damage and sunburn, a regular intake of orange may also lead to a delay in the onset of fine lines and wrinkles
3. BerriesOne can chomp off a bowl of mixed berries full of antioxidants, crucial for the health of your skin. From strawberries, blueberries to raspberries, all berries help in retaining your skin texture and keeping skin tight.
4.BeetrootRich in antioxidants, beetroot helps replenish the dead skin cells, fights against free radicals in the body, exfoliates the dead cells and helps get rid of pigmentation. Besides purifying the blood, it also stimulates the blood flow in the body which makes leaves skin glowing. One can simply juice beetroot to purify the blood from within and cleanse the toxins, leaving you with a healthy glow on your face.
5. CarrotPacked with beta carotene, lutein and lycopene that prevent the degeneration of cells and give a radiant glow to the skin, carrots also have a large amount of vitamin C, which promotes collagen growth, reduce acne and dark spots. It works well when consumed raw. You can simply slice them and toss with salads.
6. LemonPacked with vitamin C, B and phosphorus, lemon is an amazing food item to add to your diet for that natural glow. The natural acids of lemon gently remove dead skin cells and lighten age spots. Best way to consume lemon is to mix a teaspoon with a glass of water and consume twice every day!
7. YogurtWith a rich content of lactic acid, zinc and B vitamins and antioxidants, yogurt is a powerful tool to treat skin problems. One can simply eat a bowl full of yogurt every day!
8. Turmeric With MilkThe classic solution for all health problems, turmeric milk (haldidoodh) clarifies your skin and adds a natural glow to it. It can improve uneven skin and is also known for removing suntan.
9. FlaxseedsRich in omega-3 fats, flaxseeds helps fight inflammation besides keeping your skin hydrated and retaining the moisture. Add it to your bowl of cereals or make a smoothie with milk, flaxseeds are extremely versatile in cooking dishes with it
10. PomegranateKnown for having numerous benefits such as increasing haemoglobin, pomegranate also helps in anti-ageing and treats sun-exposed skin damage. One can have it as is or make a juice!
11. SalmonOne of the best sources for omega 3 fatty acids that help in keeping the skin moisturized and supple, salmon has mineral call selenium which helps in protecting the skin from sun damage. Bake, grill or steam, salmon is a versatile food besides being a powerhouse of nutrients.
12. SpinachLoaded with minerals and vitamins, spinach helps minimize the blemishes on our skin. The antioxidants present in spinach will help you achieve flawless skin by fighting early signs of ageing.
13. PumpkinA mix of all things healthy, pumpkin is rich with antioxidants, vitamins (A and C), minerals and zinc which is vital in the creation of new skin cells. It also helps regulate oil production, improve skin tone and reduce the appearance of open pores. Simply eat a handful of pumpkin seeds in the morning to brighten up your skin!
14. BroccoliBroccoli contains pantothenic acid which is known to work wonders for skin health. It also has beta carotene and sulphur compounds, which promotes great skin. Besides this, it is rich in vitamin C that helps to repair damaged tissues. Toss them into your salads right away or steam it with a pinch of salt for a delicious meal.
15. WalnutsGood source of essential fats, zinc, vitamin E, selenium and protein make walnuts a perfect addition to your diet to promote skin health. Adding walnuts to your diet isn’t tough all, all you need is eat a handful of it along with your breakfast!
