Tag Archives: vitamin c

Are fruit juices actually as bad as carbonated beverages?

Many people include packaged fruit juices in their diet hoping to get the goodness of the whole fruit or freshly squeezed fruit juice. Do you also prefer to sip packaged fruit juice with your breakfast or as a snack? You might not want to if you know that they could be as harmful as sugary sodas. We’ll explain why.

1. It is loaded with sugar and artificial

Have you ever realized that every time you buy a packed fruit juice it tastes the same, but that’s not the case when you have the whole fruit. The flavor and taste varies a lot. It’s because it contain sugar in high amounts with added fruit juice and flavoring additives. All the ingredients in it are accurately measured to make sure every pack of juice produced tastes the same. This even makes packed fruit juice high in calories. 1 glass of packed orange juice contains approximately 110 Calories whereas a whole orange fruit is not more than 62 Calories. Also, the fruits could be grown under artificial circumstances or with harmful chemical additives to have flavor and size uniformity.

2. Low in nutrition

While packing a fruit juice it is passed through various heat treatments to ensure a higher shelf life. And, because of this, many nutrients get destroyed. For example, Vitamin C is heat sensitive and when we heat any fruit juice vitamin C gets destroyed because of the heat. Many naturally occurring digestive enzymes within the fruit also get damaged because of these treatments. Packed fruit juices also contain preservatives which may have a carcinogenic affect on your body.

3. Low in fiber

Whole fruits are loaded with fiber which provide bulk to your diet and may help you in avoiding digestive problems like constipation. Juice lacks in the healthy fiber which is present in the whole fruit. Along with the fiber, many other nutrients get discarded. Packed fruit juice contains a negligible amount of fiber. This happens because packed fruit juice has to pass various processes to make it a clear juice.

4. Affect your overall health

Fruit juice elevates blood sugar more quickly than any whole fruit, and in most cases, the level of sugar in packed fruit juice is higher than that found in most whole fruits. Because of high sugar content and high calorie content, if any packed juice is consumed in excess, it can lead to weight gain. It can be dangerous for diabetics too.

Always choose whole fruits instead of juice to get the goodness of any fruit. And a good alternative to juice is a homemade smoothie with your favourite fruits. At least you don’t miss out on the essential nutrients and fiber.

— this article is written by a dietitian @ FitHo
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Vitamin C and E Supplements Might Hamper Muscle Endurance

Both vitamin C and E supplements are widely popular and are used together by many who want to improve their health and performance. But a New Norwegian study indicates that the use of these antioxidants can counter the effect of exercise – at least if you are in training for events that require plenty of stamina, such as a marathon.

Study conducted in Norwegian, by Dr. Paulson, a researcher at the Norwegian School of Sport Sciences (NIH) which shows that exercising increases muscle oxidant production, which participates in the signalling processes leading to muscle adaption. It is possible that high doses of vitamins C and E act as antioxidants and take away some of this oxidative stress, hence blocking muscular endurance development.

Whilst the supplements did not affect maximal oxygen uptake but the results also showed that the production of new muscle mitochondria – found in cells and known as the power house of the cell, convert nutrients into the energy in muscle cells need to perform various functions. Their number gets increased only in the group without supplements.

The high doses of the two vitamins, which are both antioxidants, remove some of the stress that muscles are subjected to before, during and after training.

So the men and women with no intake of vitamin C and E supplement during training have more stamina because oxidative stress on their muscles increased the muscles adaptation.
Researchers also said that the muscles’ natural ability to burn fat during endurance training is reduced due to intake of vitamin E and C supplements.

Future studies are needed to determine the underlying mechanisms of these results, but researchers assume that the vitamins interfered with cellular signalling and blunted expression of certain genes.
So, high dosages of vitamin C and E — as commonly found in supplements — should be used with caution, especially if you are undertaking endurance training.

— this article is written by a dietitian @ FitHo

Why are Oranges So Healthy?

Orange is a citrus fruit and very beneficial for your body, like most other citrus fruits. An orange offers lots of vitamins, minerals and fiber, with minimal calories. While orange juice is also full of nutrients, you tend to miss out on most of the fiber, so it is better to consume the whole fruit. An orange is a great snack between meals and is easy to carry and eat.

Nutritional history of oranges
One medium orange contains 80 calories, 0 grams of fat, 250 milligrams of potassium, 19 grams of carbohydrate (14 grams of sugar and 3 grams of dietary fiber) and 1 gram of protein. Oranges also contain various vitamins and minerals like thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese, selenium and copper.

Health benefits of oranges
1. Vitamin C is a powerful antioxidant that combats the formation of free radicals that can cause cancer .While adequate vitamin C intake is necessary and very beneficial, the amount necessary to consume for therapeutic purposes for cancer is beyond oral intake.

2. Oranges contain a good amount of potassium, choline, fiber and vitamin C, which is also good for the heart. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, M.D, M.S, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee.

3. It is also helpful for blood pressure patients because oranges are rich in potassium and have vasodilation effects which help to control the pressure of blood in our body.

4. According to the American Heart Association, eating higher amounts of a certain compound found in citrus fruits like oranges and grapefruit may lower ischemic stroke risk for women. Those who ate the highest amounts of citrus had a 19 percent lower risk of ischemic stroke than women who consumed the least.

5. Oranges are also good for the skin because of the presence of antioxidants that can help fight skin damage and even help reduce wrinkles. Basically, it helps in formation of collagen of skin.

Make oranges an essential part of your diet. It’s a seasonal fruit, so make sure you eat them every day as long as they are available. Not only will it boost your immunity and provide health benefits, it will even act as a low calorie food to aid in weight loss.

— this article is written by a dietitian @ FitHo

Do You Peel the Apple Skin?

“An apple a day keeps the doctor away” is a saying that we have heard multiple times to ingrain into our minds the benefits of an apple. But do you peel the skin of the apple when you eat it? If you do, then you might be depriving yourself of the apple’s most essential nutrients. Here are some very powerful reasons to never remove the skin again.

1 High in fiber

Apple is a rich source of dietary fiber. A medium apple contains approximately 4.4 gram of fiber and out of which 47% of the fiber is present in the skin. Which means without the skin you are only getting 2.1 grams of fiber OR almost half of the actual content.

2 Source of vitamin and minerals

Apple is a good source of Vitamin C and Vitamin A, but most of this content lies in the skin. A medium apple with skin packs 8.4 mg of vitamin C and 98 international units (IU) of vitamin A. Without the skin, this amount reduces to 6.4 milligrams of vitamin C and 61 IU of vitamin A.

3 Eases breathing problems

The skin of an apple contains quercetin, which is a kind of flavonoid and helps in proper functioning of the lungs, which in turn eases different breathing problems. It also helps in reducing the release of histamine and other allergic or inflammatory chemicals in the body.

4 Control your weight

A major chunk of the fiber is present in the skin, so if you eat an apple with the skin, it will keep you fuller for longer and helps you in maintaining your weight. The peel also contains ursolic acid, which is an important compound that fights obesity by increasing muscle mass and good fat in the body. This pushes up calorie burn, thereby lowering obesity risk. It did so at least in mice, according to a 2012 study.

5 Keeps cancer at bay

According to a study at the Cornell University in 2007, the apple skin contains compounds called triterpenoids that either inhibit or kill cancer cells in laboratory cultures. One of the study authors said that these compounds targeted human liver, colon and breast cancer cells.

But remember to clean the apple properly before eating. Rub it properly with a soft scrub under running water to remove the coating of wax which may be present on it to act as a preservative. Also, you can use warm water to clean your fruits but be careful about the temperature of the water. Always consume the apple with the skin to derive maximum benefits.

— this article is written by a dietitian @ FitHo

How Sugar is deteriorating your body

Is sugar really that bad? Sugar has continued to play an increasingly important role in our food industry. It’s not just sugary foods, but sugar has made its way into practically everything we eat. You can become addicted to sugar. Refined sugar in particular provides only empty calories and lacks all the essential and natural nutrients that the body requires.

Here is how sugar deteriorates your body:

1. Sugar makes you fat

A high sugar diet makes the liver store fat more efficiently and overtime it could lead to the deposition of fat globules in the liver and other parts of your body, which makes you gain weight.

2. Sugar affects your Insulin levels

Sugar is high on the glycemic index because of which it causes a spike in blood sugar levels, leading to increased insulin production. High intake of sugar stimulates the pancreas to produce more insulin to lower the blood sugar levels. Excess of Insulin in the body promotes fat storage.

3. Sugar weakens your Immune system

Sugar directly impacts the immune response. White blood cells accumulate Vitamin C in order to consume virus, bacteria or cancer cells but when we get overloaded with sugar, then white blood cells accumulate glucose and leave little room inside the cell, as Vitamin C and sugar have similar structures. Therefore, sugar slows your immune system down.

4. Sugar reduces good cholesterol and raises bad cholesterol

Empty calories in sugar increase your risk of having high cholesterol. It raises the bad cholesterol, saturated fats and trans-fatty acids in the body which lead to heart diseases.

5. Sugar leads to Type-3 diabetes

Suzanne de lo Monte, a neuropathologist at Brown University had discovered the links between insulin resistance, high-fat diets and Alzheimer’s disease. In this type of diabetes, the insulin levels gets blocked in the brain due to which the brain’s ability to use glucose and produce energy is damaged.

6. Sugar turns you into junkie

Eating sugar triggers the release of hormones like opioids and dopamine that makes your brain feel ‘pleasure’ and provides you a satiety value, due to which you will always look for junk food or high sugar foods.

— this article is written by a dietitian @ FitHo

Do you use the correct cooking method?

Nutritional loss can also be a consequence of cooking methods. Most of us don’t know that the cooking methods we use every day are reducing the nutritional value of food. Let’s talk about foods that you might be cooking wrong, leading to reduced nutritive value.

  1. Vegetables

Steaming is a much better method to cook cruciferous vegetables in comparison to microwaving or boiling. The cabbage family contains an enzyme which retains cancer fighting nutrients only when the mode of preparation is steaming. In a study, researchers found that the enzyme myrosinase is necessary to release the cancer fighting compounds, but most cooking methods destroy it. But steaming is a slower, gentler heating method, and isn’t intense enough to kill myrosinase. So amongst all cooking methods, steaming seems like the best option to keep the nutrition value intact.

2.Fruits

Try to eat fruits as a whole, especially Vitamin C rich fruits like guava, strawberries, and other berries .The reason is that once vitamin C enriched fruits are cut open and exposed to the environment, their nutrition quality begins to breakdown because of light and oxygen.

3.Tomatoes

When tomatoes are cooked, it increases their levels of lycopene, a chemical which boosts antioxidant levels. So, those who eat lots of cooked tomatoes will never have a lycopene deficiency.

 Cooking and nutrition are related to each other. Always make sure to check the correct cooking methods of the above food groups so that you can minimize nutrition loss from it.

 

— this article is written by a dietitian @ FitHo

The Nutrients your Body Needs Every Day

A healthy and balanced diet is the key to a healthy body. But a balanced diet should include a variety of nutrients. Below is a list of nutrients and their sources, and their recommended daily values.

-Calcium: It is a vital nutrient for the body as it helps in providing strength to your bones. Strong bones are less prone to fracture and diseases like osteoporosis. Calcium also plays a role in nerve transmission, maintenance of healthy blood vessels and muscle contraction. The recommended amount of calcium is 1g/day. To meet the daily recommended value add dairy products like milk, curd, paneer and green leafy vegetables like spinach, broccoli, etc to your diet.

-Fiber: Dietary fiber helps in proper bowel movement and provides bulk to your stool which decreases the chances of constipation. It also helps in regulating blood sugar levels in the body as the presence of fiber in food slows down the absorption of the sugar. Soluble dietary fiber helps in controlling the levels of cholesterol by reducing the levels of “bad” fat from the body. The recommended amount of dietary fiber is 40g/day. Include fruits, vegetable, whole grains and legumes in your daily diet.

-Magnesium: Many studies have shown that magnesium with calcium helps in improving the bone mineral density in the body. Magnesium deficiency can affect calcium metabolism and a fluctuation in the levels of hormones that regulate calcium can result in osteoporosis. It is associated with lowering the risk of coronary heart disease and helps in regulating high blood pressure. It also plays a major role in controlling diabetes, migraines, insomnia, and depression. Recommended amount of magnesium is 410mg/day. Include nuts, whole grains, wheat germ, fish, and green leafy vegetables in your diet to increase magnesium intake.

-Vitamin E: Vitamin E is a type of antioxidant which protects your body cells from free radical damage. Free radicals lead to break down of healthy cells and may contribute to heart disease and cancer. It also helps strengthening immunity. The recommended amount of vitamin E is 15mg/day. To get your daily dose of this vitamin include nuts, vegetable oil, eggs and green leafy vegetables in your daily diet.

-Vitamin C: Vitamin C is also a type of antioxidant that protects your body against free radical damage. Apart from this, vitamin C supports collagen production in joints. Collagen is a shock absorbing gel like substance which fills up the space between two bones in a joint. The recommended dose of vitamin C is 75-90mg/day. Rich sources of vitamin C include citrus fruits, nuts, vegetables, etc.

-Vitamin A: Vitamin A plays a major role in maintaining vision, cell growth and promotes healthy tissue and skin. It also participates in physiological activities related to the immune system, inflammatory system, maintenance of epithelial and mucosal tissues, creation of red blood cells, and bone development. The recommended dose of vitamin A is 600-900 µg/day. Rich sources of vitamin A are sweet potato, carrot, spinach, Green leafy vegetables, etc.

-Vitamin D: Vitamin D increases the absorption of calcium in the body and helps in building strong bones. It helps in regulating insulin activity and blood sugar balance in the body and prevents muscle weakness. The recommended amount of vitamin D is 600 IU/day. The food sources of vitamin D include milk, egg, and fatty fishes like salmon, tuna and some variety of mushrooms. To get your daily dose of vitamin D morning sunlight is the best source. There are hormones beneath the skin which produce Vitamin D with help from sunlight.

-Potassium: It is one of the electrolytes and even helps in managing electrolyte levels in the body. A diet high in potassium levels is associated with improved blood pressure control. It also contributes to improved kidney function, reduction in blood clotting, and more efficient opening of blood vessels. The recommended value of potassium is 4.7g/day. Five foods rich in potassium include Swiss chard, lima beans, potatoes, yams, and soybeans.

-Protein: Protein is the building block of tissues. It is required to repair the daily wear and tear of the cells in the body. Protein is an important part of the diet as it helps in building muscles. Recommended value of protein is 46-56g/day. To have recommended amount of protein in your daily diet include milk, curd, paneer, eggs, lean cuts of chicken, soy and beans in your diet.

-Iron: Iron is a part of red blood cells and helps in transportation of oxygen in the body. In case of iron deficiency, or anemia, the body’s efficiency to transport oxygen decreases. As a result you may feel lethargic and fatigued. The recommended amount of iron is 18g/day. Foods rich in iron include, green leafy vegetables, nuts, beans and pulses, whole grain, etc.

To have a healthy and balanced diet chooses your foods wisely to maximize the benefits of different nutrients.

— this article is written by a dietitian @ FitHo

KALE-The latest power food and it’s benefits

Bored of seeing the same greens on your plate? Let us introduce to you -KALE, a super food for its exceptional nutrition value and taste.

It offers many nutritional benefits including calcium, fibre, vitamins,etc.

Calcium: 1cup (100g) of kale provides 150mg of calcium, which is more than that provided by milk of the same amount. Calcium helps in maintaining bone health. Lactose intolerant people can benefit from kale.

Vitamin-A: 1 cup of kale offers 9990UI, which is more than the amount of vitamin –A provided by same amount of spinach. This aids in eye health.

Vitamin –C: 1 cup of kale offers 120mg of vitamin C which is much higher than that found in the same amount of orange fruit. So it acts as an immunity booster.

Fibre: One serving of kale equals 10% of the daily fibre requirement of body. Thus it helps in digestion and keeps cholesterol and diabetes in check.

So a cup of spinach, orange, and milk can be replaced by a cup of kale for its Vitamin-A, Vitamin-C and calcium benefits.

Here are some suggestions on how can you include kale in your regular diet:
Salads: As the raw form is little bitter, steamed kale can be consumed in salads.
Chapatti: Kale can be boiled and pureed and mixed with regular wheat flour into dough and can be rolled into chapattis. This works even better than your multigrain-atta. One chapatti is 50 calories(approx).
Soup: Boil it along with other vegetables, blend and strain to obtain a clear soup. Unstrained form can also be consumed which is ofcourse a recommended option as it contains the fibre content of the vegetable. One cup of unstrained soup is 20-40 calories (approx).
Rice Pulao: Kale can be sauted in minimum amount of oil, along with other vegetables of your choice and boiled with rice. The preparation can be enjoyed with low fat yoghurt. One serving of vegetable pulao is 100 calories(approx)

— this article is written by a dietitian @ FitHo

10 Foods for Great Skin

Skin is the largest organ of the human body. If you’re healthy on the inside, you will look healthy on the outside as well. Here are some foods that can help you in making your skin flawless, soft and smooth.

Almonds: Almonds are rich source of vitamin E which acts as a sun blocker. Studies have shown that if you consume 14 milligrams of this vitamin per day that is similar to about 20 almonds and then were exposed to UV light there are less sunburned than those who took none. “Vitamin E acts as an antioxidant that helps to protect skin cells from UV light and other environmental factors that generate cell-damaging free radicals”, explains Jeffrey Dover, M.D., associate clinical professor of dermatology at Yale University.

FlaxseedsFlaxseeds are rich source of omega-3 fatty acids which erase spots and helps in reducing fine lines. The benefit of flaxseeds for skin is especially noticeable in those who have skin sensitivities or are prone to dry skin. They also help in reducing skin irritation, tissue inflammation and redness because of high omega-3 content.

Tomatoes: Tomatoes are rich source of lycopene and phytochemical that make tomatoes red and also help in eliminating skin-aging free radicals caused by ultraviolet rays. The content of citric acid in tomatoes are very useful to remove dirt and reduce oil production. That’s why tomatoes are very useful to lighten the skin and overcome blackheads.

Sweet Potatoes: Sweet Potatoes are good source of vitamin C, which smoothes out wrinkles by promoting collagen formation and the more collagen you have, the less creased your skin looks. They are also good source of natural, health-promoting compounds known as beta-carotene and anthocyanin. Beta-carotene is converted to Vitamin A in our body and it has anti-oxidant properties that help in fighting against damage caused by free radical. Anthocyanin fights pigmentation and provides anti-inflammatory benefits to the skin.

Spinach: Spinach is rich source of Vitamin A, Vitamin C and lutein. Vitamin A is important for the beauty of skin tone. Vitamin C plays significant role in the repair as well as the growth of skin cells. Lutein is a type of a carotenoid that protects your skin from UV damage.

Apples: Apples are rich source of Vitamin C, Vitamin A and copper. Copper is an essential mineral that contributes to healthy skin. It promotes the formation of melanin, the brown-black pigment that colors your skin. Melanin in your skin protects you from the sun’s ultraviolet rays and therefore acts as natural sun protection.

Walnuts: Walnuts are rich source of Vitamin E, omega-3 fatty acids and anti-oxidants which are essential to skin regeneration and elasticity. Walnuts also include chemicals that help boost circulation, bringing oxygen and nutrients to your skin cells. Just 4 walnuts a day will provide you with all their skin-protecting benefits.

Turmeric: Turmeric is an excellent exfoliating agent and can help you defeat the signs of ageing. Curcumin, a poly-phenolic compound is the principal pigment that imparts deep orange color to the turmeric. In vitro and animal studies have suggested that curcumin have antioxidant and anti-inflammatory properties. Turmeric can be used to make different face packs which will provide you the maximum benefits and keep your skin flawless.

Ginger: Ginger aids in digestion which speeds up the removal of toxins as well as promotes your blood circulation which in turn helps you in reducing spots and aging process. Ginger is also rich in Vitamin C which helps you in fighting against wrinkles. Apart from this, ginger has great anti-inflammatory properties due to presence of gingerols which promote evened skin tone and skin smoothness.

Cinnamon: Cinnamon is beneficial for oily or combination skin types. It helps to tighten skin pores and makes your face clear and smooth. It can also help rid your face or back of acne by both drying out the skin and bringing blood and oxygen to the skin surface.

Include above food in your diet to not only have a healthy body but also a healthy skin with much smoother and flawless look.

— this article is written by a dietitian @ FitHo

Importance of Skin Nutrition

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.

A 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

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 pre-formed 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

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:

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.

Zinc:

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.

— this article is written by a dietitian @ FitHo