The Connection Between Nutrition and Clear, Glowing Skin

How Does Nutrition Go to Your  Skin?

Skin is the largest organ in the body.  Its health and the way it looks are influenced by different factors, including genetics, environment and, above all, nutrition.

Tick this list of foods that you must add to your grocery list instead of the ones on the cosmetic list.

• Essential nutrients like proteins, Vitamins (A, E, C), and minerals (zinc). These are the building blocks for collagen formation. These help repair and protect your skin.
• Eat a minimum of 5 varieties of fruits and vegetables that can provide a rich supply of antioxidants. These antioxidants protect your skin from pollutants and uninvited oxidation with toxin production.
• Omega-3-rich foods in low-fat dairy, nuts, pulses, fish and lean meats

Pro-tip: The connection between specific foods, acne and other skin issues varies for individuals. It is not a one-size-fits-all answer.

Always choose from a variety of foods. One food or food group cannot provide you with all the nutrients that your skin and body need.

Now, coming to the question of how the food you eat reaches your skin!

The answer is quite simple. It is the basic science you studied in your high school.

• Food enters the mouth and goes for digestion with the help of healthy gastric enzymes.
• Then, this enters the small intestine, where nutrient absorption takes over. 
• Then, the nutrients enter the bloodstream and transport to the liver, where the potential toxins are removed. 
• These power-packed rich nutrients enter different parts of the body, including the skin.

Not rocket science, right?

However, what you need to understand here is that, for healthy skin, you need a healthy body - starting from a healthy digestive system.

• Gut health takes care of good nutrient absorption
• The presence of any inflammation can disrupt this nutrient delivery
• Unstable blood sugar levels can impact nutrient utilisation.

P.S. That is why Ayurveda always focuses on gut health, even when it is about your skin.

What are the Essential Vitamins for Healthy Skin?

As mentioned, a variety of essential vitamins are required to turn your dream of flawless skin into a reality. Grab these vital vitamins for your skin immediately!

1. Omega-3 Fatty Acids

Studies indicate that omega-3 supplements are the game-changers for everyone experiencing skin conditions like atopic dermatitis, psoriasis, acne, and skin ulcers.

Pro-Tip: Foods like fatty fish and walnuts are natural sources of omega-3, making them an excellent addition to your diet.

2. Vitamin C

Vitamin C is the best natural antioxidant you can munch on. It heals and protects the outer layer (epidermis) and the inner layer (dermis) of your skin.

Pro-Tip: Foods like citrus fruits, strawberries, broccoli, and spinach are some that will give you high levels of Vitamin C.

3. Vitamin D

This "sunshine vitamin" keeps your skin tone healthy. Sun exposure gives you the most natural dose of Vitamin D. 

Pro-Tip: Foods like tuna, salmon and cod also contain Vitamin D.

4. Vitamin E

Vitamin E protects you against UV damage by absorbing harmful UV rays. You will see reduced wrinkles and dark spots once you start having Vitamin E-rich food regularly. It reduces the risk of wrinkles and dark spots.

Pro-Tip: Nuts like almonds, peanuts, and sunflower seeds are rich in Vitamin E. Also, sweet potatoes, spinach, broccoli also adds to your essential dose.

5. Vitamin K

Vitamin K works wonders in improving your skin issues like stretch marks, scars and dark spots. 

Pro-Tip: Find a rich source of Vitamin K in leafy greens like spinach, kale, and lettuce.

So, don't forget to pick these rich Vitamins for your skin, so that you can always stay glowing - inside out!

Foods for Clear and Glowing Skin

If you are looking for a list of foods that you can start munching on now, then take a look at this list and grab them!

1. Avocados

If you have a basket full of avocados in your pantry now, then you have "The skin-superfood". Congratulations! Avocados are full of B-complex vitamins, beta-carotene, and Vitamin E. They are also rich in healthy fats and biotin. This will keep your skin hydrated which means no more dry and scaly skin.

How to Use: Prepare the most simple breakfast by spreading mashed avocado on wholemeal bread with a poached egg.

2. Carrots

Carrots are not just for the rabbits. Well, maybe they have the smoothest fur from bingeing on carrots. Who knows! Carrots are filled with beta-carotene and antioxidants. These protect your skin from free radicals that come from oxidation.

How to Use: What about munching on carrot sticks with hummus? Side it with a carrot juice with ginger.

3. Berries

Berries are an instant source of Vitamin C for your skin. As you have read before, Vitamin C improves your collagen production. Vitamin C also repairs your skin with its magic wand made from anti-ageing properties.

How to Use: Add them to yoghurt smoothies, or enjoy them with nuts for a tasty snack.

4. Kale

Kale must be everyone's favourite. It is the powerhouse of nutrition. Kale has wonderful detoxifying properties. Also, consuming kale will help your skin tighten pores, fasten the cell turnover and increase collagen production.

How to Use: Add kale when you prepare smoothies and salads or just start your day with kale juice.

5. Walnuts

Walnuts are rich in essential fatty acids and copper. This gives your skin the elasticity it needs by promoting collagen production. 

How to Use: Add a few walnuts to your daily breakfast. A walnut a day will make your skin glow.

So, balancing your diet for the skin is not always about counting calories, minerals and nutrients. It is also about what your body actually needs.

Additionally, never forget the lifestyle changes you need for your skin. 

• Sleep for 7-8 hours.
• Exercise to improve circulation.
• Meditate to manage stress.
• Quit smoking to prevent early ageing of the skin.
• Limit alcohol as it dehydrates the skin.
• Cleanse your skin with a gentle cleanser.
• Avoid extreme temperature exposure.
• Connect with nature.
• Build positive connections.

Wrapping Up

Your skin reflects your inner health, like a mirror, and your inner health reflects on your skin.

So, take time and wean off your cravings, one step at a time. Try the healthy snacking method whenever you feel hungry, and eventually, you will forget that once upon a time, you were actually bingeing on chocolates. Feel refreshed with these skin-loving foods.

If you ever think of taking supplements for your skin instead of these whole foods, consult with an expert first.