Skin is a very important part of our body that protects us from infections, allergy or any other disease. It acts as a protective layer for our body. So, there is a need to make our skin healthy so that our body remains healthy. Like other organs, our skin also needs nutrients that make it healthy and a proper balance between these nutrients is required.
So, let’s discuss some very important nutrients that our skin needs to maintain itself.
1. Good fats
Our skin needs good fats e.g. monounsaturated or polyunsaturated fats that are present in foods like nuts, seeds, avocados, etc. These fats provide moisture to the skin, make it firm, give flexibility and also protect the body from saturated fats and other diseases. So, Good fats are needed. Eat daily nuts, seeds or avocados daily. If you are non-vegetarian, then eat fish regularly. It is very good to eat 250 grams of fish per week.
2. Omega 3
Omega 3 is the second best fat. Omega 3 is very important for the skin. There is the need to maintain the ratio of Omega 3 and Omega 6 that can be 1:2 or 1:4 or 1:10 for anti-oxidants or anti-inflammatory actions in the body. If inflammation takes place, this will harm the skin so, there is a need for Omega 3.
A most important feature of skin is that it regenerates itself and for this skin needs Proteins. Proteins are made up of amino acids and they help the skin to regenerate itself. Therefore, the body needs protein building amino acids and if they are less in quantity, then the skin will regenerate less and things like collagen, elastin that gives structure to the skin will also be less. That means old skin will not remove or there will be dull looking skin. So, there is a need for a high protein diet.
Many Amino acids are antioxidants that protect skin from free radical injuries, UV rays or cigarette smoke. So, Amino acids are protective also.
4. Vitamin A
Vitamin A is very important for the skin. The upper and lower layer of skin needs Vitamin A. Vitamin A is an antioxidant that stops the breakdown of collagen, protect from sunburn and also help to keep hair follicles or glands present in the skin healthy.
There is enough requirement of Vitamin A for the skin when you apply some kind of cream, do shaving or waxing or apply steroid cream for fungal or any other infection and if there is less Vitamin A, and then the skin may get damaged. If there is less quantity of Vitamin A, then the skin becomes dry, itchy, and bumpy.
5. Vitamin C
Vitamin C is also very important for the skin. It is also an antioxidant that protects the skin from free radicals. Vitamin C helps in making collagen that helps in quick healing. If there is no Vitamin C then, there will be easy bruising or skin will damage easily or there will be slow skin healing or there will be gum bleeding. So, Vitamin C is very important.
6. Vitamin E
Vitamin E is also an anti-oxidant or anti-inflammatory that absorbs harmful UV rays. It reduces wrinkles, sacking, and the risk of skin cancer. It works with Vitamins C to strengthen the skin cell or cell wall to increase the skin’s life. So, Vitamin E is also very important.
Zinc is a micro-nutrient that is important for skin maintenance. It helps in skin healing when to get injured or to make a cell wall stable so that it doesn’t get break due to any injury. If there is a deficiency of zinc in the skin, there may be the chance of eczema, rashes and that can’t be cured even if you apply moisturizer or steroid cream. They can’t be cured until there is a deficiency of zinc in the skin.
Selenium is a mineral that protects from UV rays or skin cancer. They are also important for the thyroid hormone.
Food Supplement for healthy Skin
Deficiencies that are seen in the skin are due to the deficiencies of these nutrients or sun injuries. So, if you want to have healthy skin then your diet should contain vegetables, fruits or sources of anti-oxidant vitamins.
Some of these foods are:
Fatty fish like salmon, sardine, tuna, etc, contain protein, omega 3, selenium. So, if you are non-vegetarian you should take them.
· Green leafy vegetables
Green leafy vegetables like kale, spinach, etc have Vitamin A, Vitamin C, Vitamin E, Omega 3, and selenium in spinach, protein. So, eat green leafy vegetables to make skin healthy.
Eggs also have Vitamin A, Vitamin E, selenium, zinc, protein. So, the Eggs are very good.
· Flax seeds
Flax seeds contain Omega 3, selenium.
Legumes (Dal) are good sources of proteins, zinc.
Avocado is fruit contains good fats, Vitamin A, Vitamin C. It is very good.
· Olive oil or mustard oil
Olive oil or other oils like mustard oil are good sources of healthy fats.