The health of your skin greatly depends on various factors such as external weather condition, your overall health, stress levels and most importantly, your diet. Protecting your skin from the extreme weather condition and environmental factors such as pollution can make a big difference while making certain dietary changes can ensure that your body is getting all the nutrients that are needed to maintain a better skin. Let's understand how simple changes in your diet can benefit your skin, nails, and hair.
1. Switch to Whole Grain
If you are eating refined grains in form of white bread, white rice and pasta, switching to whole grains may significantly improve your skin's health. Also, avoid consuming sugar. Refined grains and sugar tend to cause a spike in your blood sugar levels. This may lead to inflammation resulting in skin aging.
Whereas, whole grains have a lot of fiber in it which slows down the sudden rise in glucose thereby reducing the consequences of refined grains. Make sure you minimize the intake of processed foods as they contain a huge amount of refined grains as well as sugar. Instead, go for brown bread, brown rice, and other whole grain options.
2. Avoid Soda
If you want to have a beautiful skin, avoid consuming soda. It has a huge amount of fructose which can cause more damage to your body than normal sugar. Therefore, to prevent skin inflammation and aging, replace soda drinks with plain lemon water. Lemon water will detoxify your skin and hair and provide a healthy glow to it.
You may also consider consuming green tea in place of soda drinks. It may help you attain a beautiful and radiant skin as well as shiny hair. Green tea contains polyphenols that are antioxidants which helps in fighting free radicals and prevents premature aging.
3. Say No To Dairy
Dairy products contain a lot of nutrients that can be beneficial for your health but they also pose the chances of inflammation which is not great for your skin. To reduce inflammation and promote a healthy skin, avoid dairy products like milk and cheese. Milk may cause acne making your skin vulnerable to damage. Cheese may cause swelling in your skin due to its high salt content. Cheese also contains certain compounds that are known to damage the collagen resulting in aging.
4. Include Seeds and Nuts
Using nuts as well as seeds can work wonders in promoting the health of your nails, hair and the skin. Nuts contain a high concentration of vitamins that can be helpful for the skin. They are packed with omega-3's which is considered to be great for both skin and hair. Omega-3's helps in preventing excessive dryness by keeping your hair and skin well moisturized in a natural way.
So, whenever you think of snacking on processed food, consider having a handful of nuts or seeds. But make sure, they are not caramelized or salted as these can be damaging to the skin. Eat them in plain and roasted form to reap the benefits.
5. Eat Green Veggies
Even if green veggies may seem the last thing you want to have, getting them included in your diet can make a big difference to your overall health as well as skin, nails, and hair. Green vegetables are a great source of essential vitamins, minerals, and nutrients that help in providing great skin.
Green leafy vegetables are high in antioxidants which can reduce inflammationand detoxify your body to promote skin and hair health. Try adding leafy greens in your meals in form of salads. You may also go for a nutritious smoothie made of green vegetables to increase your nutrient content.
6. Consume More Vitamin C
Vitamin C is a great nutrient that helps in strengthening the connective tissue. Since skin, hair, as well as nails, are made of such tissues, vitamin C helps in maintaining their health. It also promotes the formation of collagen and hence is a great nutrient to add to your diet.
You may eat fruits that contain a high amount of vitamin C such as oranges and berries. Peppers and broccoli can also boost your vitamin C levels. If you are not able to add these in your diet regularly, a daily supplement will also help you to attain a great hair, skin, and nails.
7. Eat Fatty Fish
If you like to have a non-vegetarian diet, you must include fatty fish. Like nuts, fatty fish also contains a high amount of omega-3's. Besides, it also provides a good amount of protein that is essential for the skin and hair. Therefore, fatty fish is a better option than red meat.
Fish also contains selenium, vitamin D, vitamin B12 that are important for maintaining your skin's health. In addition to it, fish can helps in preventing inflammation thereby reducing aging to a great extent.
8. Have Eggs
Eggs are a nutritious addition to any diet. It contains a wide range of essential vitamins including Vitamin A, E, and K which are great for your skin. It also contains proteins that help in maintaining the structure of your skin. Since these vitamins act as powerful antioxidants, eggs help in detoxifying the body. Hence it reduces the occurrence of acne and other skin infection.
Eggs provide vitamin D to the body that aids in the production of melatonin in the skin, making it better. Therefore, having 1-2 eggs every day can bring in a lot of difference in the appearance of your skin. Eggs are great for your hair too.
9. Add Spices To Your Diet
Spices not only increase the taste of your food but can be extremely beneficial even when used in very small quantities. They are crammed with nutrients, vitamins, and minerals that help in reducing inflammation and prevent damage to your skin.
Certain spices such as turmeric when added to your food in reduce acne as well as reduce the visible signs of aging. Other spices that can help your skin to be healthier are cinnamon, cayenne pepper, and garlic. So, don't forget to use them in your food on a regular basis.
10. Drink More Water
Hydration is the best way to keep your skin healthy and glowing. Since our skin needs a lot of water to function well, we must ensure consuming enough water to stay hydrated. It will prevent excessive dryness and reduce the amount of moisture present in the skin. Proper hydration will help in easily flushing out the toxic wastes that can cause damage to the skin.
Drinking more water will add an everlasting glow to any skin type. It is recommended to drink at least 8 glasses of water every day. If it seems difficult in the beginning, you may start with less water and gradually increase your intake. Eating fruits and vegetables having high water content will also be beneficial for your skin and hair.
In addition to the above ways to attain a healthy skin, you may take a daily supplement having various vitamins and minerals and is specially formulated for promoting the health of your skin, hair, and nails. This will ensure that your body is getting enough nutrients in adequate amounts for the better functioning of your skin. The above simple changes in your diet are easy and effective. All you have to do is make healthier choices and enjoy a younger looking, radiant and happy skin.
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