The skin is one of the most powerful indicators of health. Your skin is the fingerprint of what is going on inside your body, and all skin conditions, from psoriasis to acne to aging, are the manifestations of your body’s internal needs, including its nutritional needs,” says Dr. Georgiana Donadio, founder of the National Institute of Whole Health.
Wrinkles, dry or oily skin, acne, and inflammation all are signs of poor internal health, often brought on by consuming unhealthful foods and avoiding skin nutrition problems. To treat skin problems, most people turn to mainstream topical cosmetics, including lotions, soaps, scrubs, toners, and creams. However, treating outer blemishes with expensive, chemical-laden beauty products does little to address the root cause of the problem, which is most cases is poor nutrition and exposure to toxins in dietary and personal care products.
Recent research has shown that the skin reacts particularly well to certain vitamins, minerals and antioxidants that nourish the skin, making it appear youthful and healthy. The following nutrients are among the very best to consume for healthy, young-looking skin and leads to good skin nutrition factor.
Vitamin A, or retinol, is one of the most widely acknowledged nutrients for healthy skin. It promotes cell turnover in the skin. It is effective in preventing the formation of comedones that cause the most common forms of acne.
Lack of vitamin A causes the skin to become keratinized and scaly, and mucus secretion is suppressed. Rough, dry skin is a common sign of vitamin A deficiency, which often first appears as rough, raised bumps on the back of the arms. So in order to get rid of skin problems, one should start including good sources of Vitamin A in his or her diet and even preformed vitamin A, which is well absorbed by the body, can be found in a variety of traditional foods. The most vitamin A-rich foods are liver and cod liver oil, and green leafy vegetables, other sources include kidney, cream and butter from pastured cows, and egg yolks from pastured chickens.
Vitamin C has been known for decades to play a crucial role in the regulation of the structural protein collagen, which is necessary for the extra cellular stability of the skin. A vitamin C deficiency causes scurvy, which is first manifested as rough dry skin and corkscrew hair growth as well as affect over all skin nutrition regime. Inadequate vitamin C is also known to contribute to the development of the common problem of hyperkeratosis pillaris (appearance of small bumps on the skin surface), as the follicles become damaged when collagen formation is impaired. Increasing the amount of vitamin C in the diet can contribute to improved skin health and faster healing. Observational studies have shown that diets high in vitamin C are associated with better skin appearance and less skin wrinkling. Higher intakes of dietary vitamin C have been correlated with a decreased level of dry skin, and also Vitamin C has an important role in wound healing.
Silica is a trace mineral that strengthens the body’s connective tissues – muscles, tendons, hair, ligaments, nails, cartilage, and bone – and is vital for healthy skin. Silica deficiency can result in reduced skin elasticity and can hamper the body’s ability to heal wounds. Food sources of silica include leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus and rhubarb. In its natural form, silica is found in the horsetail herb.
The mineral zinc is an important component of healthy skin, especially for acne sufferers. In fact, acne itself may be a symptom of zinc deficiency. Zinc acts by controlling the production of oil in the skin, and may also help control some of the hormones that create acne. Zinc is also required for proper immune system function, as well as for the maintenance of vision, taste, and smell. Zinc consumption is also strongly linked to a reduction of prostate cancer. Foods rich in zinc include fresh oysters, pumpkin seeds, ginger, pecans, Brazil nuts, oats, and eggs. Zinc can be purchased in supplement form, in both liquid concentrates and tablets.
Omega-3 Fatty Acids: Dry, inflamed skin or skin that suffers from the frequent appearance of whiteheads or blackheads can benefit from supplementing with essential fatty acids (EFAs), especially omega-3s. EFAs are responsible for skin repair, moisture content, and overall flexibility, but because the body cannot produce its own EFAs, they must be obtained through the diet. Excellent sources of omega 3 fatty acids are Salmon, Flaxseed, Sardines and Walnuts.
Vitamin E is another powerful antioxidant that reduces the effects of sun exposure on the skin. When combined with vitamin A, vitamin E is especially effective at preventing certain skin cancers. Vitamin E also reduces the appearance of wrinkles, and, when applied topically, soothes dry or rough skin as well as proved to be a good skin nutrition source. Food sources of vitamin E include wheat germ oil, sunflower seeds, safflower and sunflower oils, almonds, spinach, peaches, prunes, tomatoes, cabbage, asparagus, and avocados.
Tips for Healthy Skin Nutrition
1. Drink at least 8-10 glasses of plain water daily
2. Include fresh fruits and vegetables rich in Vitamin C,A & E in your daily diet. For E.g. Oranges, Sweet lime, Amla, Guava, Spinach, Lemon etc.
3. Snack on almonds and walnuts for better skin quality.
4. Avoid regular intake or alcohol or Smoking.
5. Follow a healthy & regular routine of balanced diet and exercise.
6. Get regular sleep of 6-8 hrs every day.
A very famous saying is “You are what you eat”. What goes inside you, is what the outer skin reflects.
One of the most important steps you can take to maintain good health is to eat a healthy diet loaded with nutrients that will fortify your immune system. Eating wide range of foods can boost your immune system. Our immune system is a balanced network of cells and organs that work together to defend you against disease. Adequately feeding your immune system boosts its fighting power. There are a number of key foods we can consume to boost our immune system. Here are the list of Immune boosting foods that you should eat in your daily lifestyle.
Yogurt: Yogurt is considered as an Immune boosting food. Yogurt is a healthy snack that many people include it in their daily diet. It contains bacteria that your body uses to protect itself from infections and harmful bacteria. Eating yogurt rich in probiotics increases your white blood count, improving the response by your immune system.
Wheat Germ: Wheat germ is not only immune boosting food but it is also a good source of fiber — a dietary essential that keeps your digestive system on track. It’s also packed with protein and vitamins, including vitamin E, and is a great source of choline and zinc, which also help boost immunity. Add wheat germ to your bread, or sprinkle it over yogurt and fresh fruit or your breakfast cereal.
Mushrooms: If you are thinking about immune boosting food then add mushroom in your list. They’re a major source of the immune system-boosting mineral, zinc. Eating mushrooms will help fight off disease, and can boost your immune system.
Garlic: Known as Immune boosting food. Garlic has a long history of use as an immune system booster because of its antiseptic, anti-fungal and nutritive properties. It is a natural detoxicant protecting against bacterial and viral infections without any of the side-effects associated with antibiotics.
Tea: Green Tea or Black Tea, Both loaded with disease-fighting polyphones and flavonoids. These antioxidants seek out cell-damaging free radicals and destroy them. Caffeinated and decaf work equally well.
Broccoli: Not only super food but broccoli also known as immune boosting food. Incorporate into meals, broccoli is an immune-boosting basic. One study reported a chemical in broccoli helped stimulate the immune systems of mice. Plus, it’s full of nutrients that protect your body from damage. It has vitamins A, vitamin C, and glutathione. Add some low-fat cheese to round out a side dish with immune-enhancing B vitamins and vitamin D.
Cauliflower: Cauliflower, broccoli, and Brussels sprouts are all cruciferous vegetables, which means they’re not only rich in antioxidant vitamins that give an immune system boost, but they also contain choline, a nutrient essential to a healthy diet. Include this immune boosting food in your diet and fight with illness.
Cinnamon: Cinnamon is an antiviral, antifungal, and antibacterial machine, so it does more than just boost the immune system — it actually fights the pathogens that cause illness. Cinnamon is versatile immune boosting food, making it easy to add to your healthy diet
Maintaining a strong immune system doesn’t have to be rocket science, just as long as you enjoy a healthy diet, rich in certain nutrients. So include some healthy food items in your diet fight off the illness.
Skipping breakfast doubles your odds of obesity says a research. It is a must for everyone, especially if you’ve got a busy lifestyle. A good nutritious breakfast gives you energy, promotes brain activity and helps you lose weight as you will be craving less for the unhealthy snacks. If you skip breakfast you might not make up for the nutrients missed for the day.
Here are some healthy breakfast ideas and about how it should not be a large meal. ‘Breakfast like a king’ does not mean eat a huge breakfast, as even one very large meal increases your chances of gaining weight.
Basics for a Healthy Breakfast
The breakfast should have a balance of complex carbohydrates, fiber, protein and some amount of fat in moderation. This will give you maximum health benefits and keep you satisfied and not giving the churns in your stomach.
Here are a few options that you can include in your daily breakfast:
Whole grains: This includes breads and cereals made with 100% whole grain.
Low Fat Protein: Eggs, beans, lean meats, nuts and seeds.
Low Fat Dairy: Low fat milk, yogurt, cottage cheese, soy milk, low fat cream.
Fruits and Vegetables: Fresh fruits and vegetable juices without any sugar or eat the fruits raw.
Portion Control: Don’t over eat because the extra calories will just get stored as fat.
Benefits of Eating Breakfast
Get the body requirement of nutrients.
You will eat less later through out the day.
Eating healthy breakfast helps lower cholesterol level.
Gives you energy and concentration during work, making you less sluggish.
It helps you in controlling weight.
Keeping cholesterol level down will keep your heart healthy and keep you pumping for longer time.
So, make sure you don’t skip breakfast, and eat it correctly!