Tips for Glowing Skin: How to Use Nutrition to an Advantage
We, as kids, literally pissed off our moms for eating all those green veggies that she used to stuff on our plates. It wasn't less than a world war, right? Little did we know that nutrition is what gives our skin- the glow it deserves! So, technically our bossy moms were always right!
Now we have the same old question ready for you!
Do you want to achieve a natural glow that makes your skin look healthy and radiant?
Yes? Big yes? Okay, read more!
By now, you must have figured out that your diet plays a crucial role in giving you that coveted complexion. In fact, nutrition is one of the most important factors that affect your skin’s health and appearance. But how exactly does it happen? And what are some of the best foods you need to hook up with, to get glowing skin, forever, for life? Everything seems connected, and well, actually is. Come, let's explore the link between nutrition and glowing skin, and we'll also share some easy tips for glowing skin. Get ready to eat your way to get the glow of your dreams; a beautiful complexion.
How Nutrition Affects Your Skin
Okay, how many of you know that your skin is the largest organ of your body? That was a tricky one! Your skin basically reflects your overall health and well-being. Even if you try pretending that everything's in place, your skin will just not complement that! To add more of what it does, it is the warrior against environmental stressors, such as pollution, UV rays, and bacteria. For this non-stop fight, it needs a constant supply of weapons- the nutrients (vitamins, minerals, and more.)
A perfect mix of nutrients will help your skin do all of this:
- Repair and Regenerate itself- Recovering from damage by giving more power to your skin cells - to grow and divide.
- Produce Collagen and Elastin- The proteins that give your skin its structure and help it stay firm, smooth, and flexible.
- Fight Inflammation and Oxidative stress- Because that's how your skin gets damaged and it can't resist aging, anymore.
- Maintain its moisture and hydration levels- Apart from making your skin look plump and smooth, moisture helps it retain its natural oils (sebum) that protect it from external factors.
- Protect itself from infections and diseases- Your skin is exposed to many external factors. Let the bacteria, fungi, allergens, and radiations not do your skin, any harm!
It's merely, a game of balance! When you feed on a balanced and nutritious diet, you probably give your skin, all the nutrients it needs to work well. Consistency is just an add-on, your skin will love! And your reward for this is a smooth, supple, and glowing complexion.
Now let's say, you just don't want to do that! You eat a very poor diet, that has nothing to do with the values but is high in processed foods, sugar, salt, and unhealthy fats. You deprive your skin of vital nutrients and invite all the goons- dullness, dryness, wrinkles, acne, and other skin problems. You won't like them either, but you won't be able to fight them too! Because you did not keep your everyday menu diet-friendly!
What to Eat for Glowing Skin
Now that you are convinced that glow doesn't come without greens. So, what are some of the best foods to eat for glowing skin? Look, there is no one-size-fits-all answer to this question, as different foods have different effects on your skin. But let's try to help you narrow down the choices and choose the right foods for your skin type and concerns. Here are some of them:
- Fruits and vegetables for glowing skin: Fruits and veggies are rich in antioxidants, vitamins, and minerals that nourish your skin from within. They help prevent or reduce inflammation, oxidative stress, and acne.
The best fruits for glowing skin are berries, citrus fruits, tomatoes, spinach, broccoli, avocado, and cucumber.
Healthy fats for glowing skin: Healthy fats are essential for maintaining your skin’s moisture barrier and elasticity. They can also help reduce inflammation and protect your skin from sun damage.
The best sources of healthy fats are nuts, seeds, fatty fish (rich in Omega-3), olive oil, coconut oil, and avocado oil.
- Protein for glowing skin: Protein, as taught in grade 5 Science, is the basic building block of your skin’s collagen and elastin fibers. It also helps repair and regenerate your skin cells.
The best sources of protein are eggs, plain Greek yogurt, fish, dairy products, lentils, and nuts.
Probiotics: Probiotics are beneficial bacteria that live in your gut and help balance your digestive system. They continuously work to improve your immune system and prevent or treat various skin conditions such as eczema, psoriasis, acne, and allergies.
The best sources of probiotics are yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha.
- A special mention to drink more water: Water keeps your skin hydrated and plump. It flushes out all the toxins and waste products from your body, periodically. Aim to drink at least 8 glasses of water a day – that’s about 2 liters.
You can also squeeze some lemon juice, and add cucumber slices, mint leaves, or berries to make it more refreshing and flavorful. Tadaa! There you have your detox water!
What to Avoid for Glowing Skin
Just as there are foods that can boost your skin glow, there are also foods that can dim it. These are the foods that can trigger inflammation, oxidative stress, or hormonal imbalance in your body, which can lead to various skin issues. Let's make the list!
Processed foods: Processed foods are those that have been altered from their natural state by adding artificial ingredients, preservatives, colors, flavors, or sweeteners. Eating these foods can cause inflammation, oxidative stress, and hormonal imbalance in your body, which can affect your skin negatively.
So, no chips, no soda, no fast food, and no frozen meals!
Refined sugar: Refined sugar is a sugar that has been stripped of its natural nutrients by processing. Now, this can shoot up your blood sugar levels and cause insulin resistance in your body, which can lead to acne, wrinkles, and sagging skin. What a disaster!
Say goodbye to white sugar, brown sugar, and corn syrup, for the sake of your skin!
Excess salt: Too much salt can cause water retention in your body, which turns your skin into puffy and swollen. It dehydrates your skin and makes it look dry and cracking. And that's just not fair!
Distance yourself from foods high in Sodium like table salt, soy sauce, ketchup, pickles, and canned foods.
Alcohol: Alcohol can dehydrate your skin and make it look dull and tired. It dilates your blood vessels and causes inflammation in your skin.
No more beer, wine, liquor, and cocktail parties!
The final word
Now it all makes sense! Natural and Glowing skin is dependent on the proportions of the nutrients, you take. Cheat days are allowed only when you remember that moderation is the key! However, just eating well is not enough. You also need to take care of your skin externally by nurturing it with a beautiful skincare routine, it demands. And we're still figuring out if sunscreen is a part of skin care or should be declared an independent, must-do ritual before you step out!
Q: How long does it take to see the results of eating well on the skin?
A: Well, different people may see different results depending on their skin type, concerns, genetics, lifestyle, and other factors. Generally, it takes at least 2-4 weeks to expect good results in your glowing skin after changing your diet.
Q: Can I eat junk food occasionally and still have glowing skin?
A: Eating junk food once in a while might not have any significant impact on your skin, as long as you balance it with healthy foods and know when to stop! However, if you eat too much junk regularly, your skin might fall prey to dullness, dryness, and breakouts.
Q: What are some supplements that can help my skin glow?
A: You can give a try to these supplements and get your desired skin glow:
- Vitamin C: Vitamin C is a powerful antioxidant that boosts your skin’s collagen production, brightens your complexion, and protects it from sun damage.
- Vitamin E: Vitamin E is again, an antioxidant that moisturizes your skin, heals wounds, and prevents scars.
- Zinc: Minerals like Zinc regulate your skin’s oil production, reduce inflammation, and fight acne.
- Omega-3 fatty acids: Omega-3 fatty acids are essential fats that can nourish your skin’s moisture barrier, reduce inflammation, and prevent wrinkles.
But wait! Before taking any supplements, make sure to consult your doctor for the best dosage.
Q: How does sugar consumption affect the skin and its glow?
A: High sugar intake can speed up your aging process and can cause problems like inflammation, collagen damage, and blood sugar variation that eventually ends up in breakouts and skin diseases. Time to cut down on sugar!