Your skin reflects what you eat. Environmental pollution, sun rays, hormones, stress, and an unhealthy diet make your skin dull and lifeless. Spending a lot of money on skincare products will not resolve the issue. Instead, it is necessary to pay some heed to your diet to get healthy and clearer skin. Here are 7 diet tips that can be effective in bringing a natural glow to your skin.
The Rainbow Diet
The rainbow diet means plenty of fruits and vegetables. They are rich in antioxidants and vitamins with multiple skin benefits. Antioxidants protect your skin against oxidative stress. Eat at least five portions of fruits and vegetables daily. Beta-carotene is a potent antioxidant abundantly found in carrots, pumpkins, spinach, and kale. It plays a vital role in the healthy development of skin cells. Vitamin C is another strong antioxidant present in oranges, blueberries, guava, and strawberries. It boosts collagen production and prevents premature aging signs.
Drink Plenty of Water
Three-fifth of your body is made of water, so it is crucial to pay attention to its intake. All skin types need plenty of water to remain healthy and glowing. As you age, skin capacity to retain water decreases, so it becomes essential to consume more water with age. It flushes out toxins from your body, fades wrinkles, and maintains a healthy and clearer complexion.
Glycemic load in your body has a direct relation to skin breakouts. If you consume too much sugar, it enters quickly into your bloodstream and elevates the level of insulin which causes acne, wrinkles, fine lines, and rashes.
Avoid Dairy Products
Excessive consumption of dairy products is not suitable for skin, especially for oily skin. This is because androgens are present in dairy products, which adds to already present androgens in the body. In addition, the growth factors present in dairy products act like insulin. Therefore, they inhibit the production of molecules that control the concentration of androgens and lead to pimples and excessive sebum production.
Eat Enough Nuts
Vitamin E is present abundantly in nuts. It is a powerful antioxidant and fights the free radicals in the body. As a result, it promotes the healthy growth of skin cells and prevents skin damage. Omega-3 fatty acids are also present in nuts that improves the development of the skin barrier.
Eat Healthy Fat
Monounsaturated and polyunsaturated fats contain all the essential fatty acids that moisturize your skin and improves skin elasticity. In addition, these fats are abundant in vitamin E, a powerful antioxidant, protects your skin against oxidative stress. You can find these healthy fats in avocados, oily fish, and seeds.
Your body cannot synthesize omega-3 and omega-6 fatty acids. Therefore, they can only be obtained via diet. Chia seeds, linseed, walnuts, and rapeseed are good sources of omega fatty acids. They reduce skin inflammation and prevent dryness.
Eat Enough Zinc
Eat enough zinc for the normal functioning of sebaceous glands. It controls excessive oil production, repairs the damaged skin cells, and keeps skin soft and supple. Shellfish, seeds, nuts, red meat, and whole grains are good sources of zinc.