Eat Skillfully- Treat Your Skin Effectively
Skin is the largest organ of our body and speaks more than we can. Skin is the first and foremost indicator of anything that is wrong in a person’s body. The food we eat have an effect on our body, favorable or adverse. Some of the nutrients and substances are essential for our body which needs to be consumed. The effect of our consumption can be evidently seen.
Have you ever heard someone asking other, “the spark on your face is not there anymore”? Essentially they are asking and talking of the glow of the skin. The health of skin is decided by the substances a person consumes and materials a person comes in contact with.
Skin condition and functioning are affected by environmental factors, such as ultraviolet (UV) irradiation, free radicals, toxic and allergic compounds, and mechanical damage, and by endogenous factors, such as genetic predisposition, immune and hormone status, and stress.
Our skin undergoes alterations resulting in photo aging, inflammation, reduced immune function, imbalanced epidermal homeostasis, and other skin disorders.
It is well know that nutrition plays a vital role in Skin condition and functioning. Various experiments have been conducted and tested on variety of populous supporting this view. The effects of vitamins, carotenoids and fatty acids supplementation in optimizing skin condition and preventing skin diseases has been known.
What we apply on our skin have an effect on our health and health of our body is signified through health of skin. The old adage “you are what you eat” not only applies to our overall health and nutrition, but how our skin looks and feels as well. It is well established statement that, “Clean Skin Starts from Within.”
When it comes to skin adequate protein and water consumption enhances skin and hair quality. There are number of micronutrients that play a role in improving skin health. Macronutrients (carbohydrates, proteins, and lipids) and micronutrients (vitamins and nutritionally essential minerals such as zinc and essential fatty acids) work together to maintain the barrier functions of skin in the face of everyday challenges. Changes in nutritional status that alter skin structure and function can also directly affect skin appearance.
What are the food items good for my skin?
List of nutrients, its sources and how it helps are body is discussed in table below.
| Nutrient | Sources | Benefits on Skin |
| Essential fatty acids (Omega-3 ) | Fish, flaxseeds, beef, walnuts and eggs | Anti-inflammatory |
| Essential fatty acids ( Omega-6) | Vegetable oils | Anti-Inflammatory |
| Vitamin D | Sunlight is the best source. Supplements, Cod Liver oil, Egg yolk, Shiitake mushrooms | Protects against acne, Damage from UV, Reduces Aging |
| Vitamin C | Oranges, cantaloupe, watercress, bell peppers, strawberries, broccoli, Supplements | Enhances collagen production, reverse UV damage, improve skin elasticity, anti ageing, Skin brightening |
| Vitamin E | Olive oil, Sunflower seeds, almonds, hazel nuts, leafy greens and avocados | Reduces wrinkles, stretch marks, fine lines and brown spots and boosts complexion of this skin. |
| Vitamin A | Egg yolk, leafy greens, carrots, sweet potatoes | Promotes skin rebuilding, Prevents pre mature wrinkles and bumpy skin, Fights Aging, Counters Dry and scaly skin |
| Zinc | Eggs, meat , seafood, Supplements | Acts as sun-block, fights back dandruff, acne, fungal skin infections, Warts |
What are the negative effects of a wrong diet?
If you crash diet or eat highly processed foods, your skin won’t be as strong and supple as it could be. For example, if you don’t eat enough protein, you are depriving your skin of the amino acids that go into making collagen (which makes your skin strong) and elastic tissue (which makes it supple).Similarly the quality of your hair and nails are also affected.
The Spas, expensive makeup, rejuvenating massages, Parlor beauty treatments, etc. would make you appear good for a short period. But artifice is artifice. Parlor tricks cannot be compared to guidance of a professional expert in the matter (as for skin a Dermatologist). Improving the appearance of skin from within and nourishing the dermal and epidermal layer of skin should be made priority.
In many the effect of a diet change becomes evident within 2 weeks, but for some it takes longer. Role of Diet on skin is not conclusive, but all the research conducted and tests performed do indicate that taking the right nutrition in right quantities nourishes the skin and brightens it.
How to decide what is correct?
We consume variety of foods in our daily routine that includes different types of nutrients in it. One cannot help but wonder, “Isn’t that enough?” It is not about just consuming all the nutrients, its about the proportion you skin needs them in. Before consuming the nutrition mentioned in the table, to ascertain that it is in right quantity that suits your body best, consult a Dermatologist as the doctor can personalize the Diet on basis of your Skin type, color, elasticity and your requirement. Not every skin is the same, make sure your skin gets the treatment it needs and not what it deserves.
Although it’s a famous saying, “Don’t judge the book by its cover”. But in this era, a person is judged especially by his appearance because that is the first impression on the other. Looks and glow, therefore, plays an important role in making the best impression and make a person listen to you.
