8 Superfoods to Keep Your Skin Healthy and Radiant
Whatever you put on your plate reflects on your body. Your eating habits gradually show up on your skin– one way or the other. No matter how much you take care of your skin from the outside, if you don’t eat right, all your efforts will be in vain. However, with the fast-paced and busy lifestyle, getting the essential nutrients is often impossible. Experts from some of the best dermatologists in Bangalore recommend adding certain superfoods in your regular diet to keep your skin radiant and glowing.
What are Superfoods?
A fairly new term, superfoods typically refer to food items that offer plenty of nutritional value from several food groups combined. Packed with essential nutrients like minerals, superfoods keep the calorie counter low. Non-communicable diseases like heart diseases, gut and other issues are believed to be kept at bay by superfoods. Experts at the best skin clinic in Sahakar Nagar are of the opinion that— although superfoods are not magic products, you can include them in your regular diet to get the essential nutrients in your body.
Here are 8 superfoods you can include in your diet.
1. Fatty Fish
Your skin requires sources of good fats to maintain its elasticity and suppleness. Fishes like salmon and mackerel are good sources of healthy fats for maintaining skin texture. Indian alternatives for such fish can include Mola carplet (Mourola), Walking catfish (Magur), Bombay duck (Lotey), and Hilsa among others.
They are abundant in Omega-3 fatty acids, which keep the health of the skin intact. Omega-3 fatty acids are essential for maintaining the skin texture and appearance. Additionally, they can lessen acne, irritation, and redness while pumping up your skin’s defences against UV rays.
2. Avocados
These green fruits (not vegetables) have been the talk of the town of late— and why not? Avocados include good fats that can keep your skin firm and moisturised. Additionally, they contain vitamin C and E, two essential nutrients that your body needs to support healthy skin and prevent the development of free radicals.
According to the best dermatologists in Bangalore, biotin supports good skin and hair, making avocados a go-to ingredient for wellness enthusiasts. A lack of biotin can cause several skin issues like rashes, psoriasis, dermatitis, and even itching on the skin.
3. Spinach
Experts at skin clinic in Sahakar Nagar always recommend nourishing the skin from within. Simply undergoing several procedures and treatments are often not enough to improve your skin health.
Leafy greens like spinach and others are excellent for your skin. Spinach is abundant in vitamins A, C, and K, which contributes to health, hydration— making your skin more radiant. If you cannot consume spinach on its own, couple it up with other ingredients.
4. Green Tea
Many have switched regular tea with green tea as their preferred beverage. Several research studies and health experts show that drinking green tea (and applying it topically) can have benefits for your skin. Green tea and its extracts help with skin inflammation, acne, and redness– making your skin look younger and less inflamed.
5. Walnuts
Brimming with antioxidants and vitamin B, best dermatologists in Bangalore recommend walnuts to help protect your skin against environmental aggressors such as pollution, sun exposure, dirt and other impurities. This in turn prevents skin damage and the appearance of premature fine lines and wrinkles. Consume them as munchies or add them to garnish on your shakes and smoothies— options are many!
6. Sweet Potato
Like carrots, sweet potatoes are high in beta carotene, which converts in the essential Vitamin A. Besides, increasing the production of healthy skin cells, Vitamin C in sweet potatoes contribute to a more glowing and supple-looking skin.
7. Carrots
Carrots can also be great snacks to munch on. This veggie is rich in Vitamin A, which prevents wrinkles, and reduces the chances of sunburns. Your skin will also have a healthy, warm shine from the vitamin A. Besides, carrots also contain beta-carotene which is converted into vitamin A by the body. What does it help with? Well, beta carotene boosts the production of collagen and cell turnover rate— which means brighter and firmer skin.
Besides, carrots are great for your smile! When you chew carrots, they act as natural toothbrush, as well as strengthen the tooth enamel by being concentrated in keratin and of course, Vitamin A.
8. Turmeric
A staple in all Indian households, the benefits of turmeric are known to all. Not only is turmeric amazing for your overall health, but also does wonders for your skin too. As a natural antioxidant, turmeric improves the complexion and elasticity of skin due to the collagen boost it provides. In addition, the spice contains ‘curcumin’ which is a compound that can decrease UV damage.
Including superfoods are a fantastic way to give your body all it needs to nourish the health of your skin, hair and nails. Talk to a dietician or a dermatologist to identify what you need to consume to maintain the health of your skin, as per your body, preferences and geography.
Dr.Tina Ramachander is one of the best dermatologist in Bangalore and Medical Director at Dr.Tina’s Skin Solutionz, a skin care clinic in Bangalore. She completed her master’s in dermatology from the well acclaimed JJM Medical college in Karnataka and is now a practicising dermatosurgeon and Medical Cosmetologist in Bangalore.