In order to keep our skin young its essential to eat healthy foods in our diet. Eating some essential foods for skin is called skin care from inside-out or eating skinfully.
Collagen is one of the most essential protein needed to have good skin. Unfortunately eating collagen supplements wont work, as our digestive system will break down collagen into basic amino acids. Collagen is synthesized in our body from 2 amino acids which are L-Lysine and L-Proline and we must consume an adequate amount of foods containing both these amino acids.
Foods which are rich in them are beetroots, green onions, dairy products especially cheeses and nuts. Eating these foods daily will help our body make good amounts of collagen. Collagen molecules are bonded together using Vitamin C and if you don’t consume Vit C foods, then collagen molecules will not bond.
Another trace mineral which is very important for making collagen is Copper. Copper is found in seafood like oysters, shell fish, various meats and nuts and seeds. Eating adequate amount of dietary copper will definately boost collagen production
Besides consuming adequate amount of proteins, we must also eat a diet rich in natural anti-oxidants. Anti-oxidants help in destroying ROS (Reactive Oxygen Species) which damage the fibroblast cells in our skin. Fibroblast cells are responsible for producing collagen and elastin which keep our skin young.
Some important anti-oxidants to keep skin healthy are
- Vitamin C: It is a powerful antioxidant that can help protect the skin from damage caused by free radicals, which can lead to premature aging. It also helps to brighten the skin and even out skin tone. Since Vit C is water soluble we dont store it in our bodies and have to regularly consume it. The foods having the highest amounts of Vit C are Yellow Bell Peppers, Gauvavas, Kiwifruit, Strawberries, All Citrus Fruits, Pappaya etc. Heating or cooking destroys Vit C, so while green leafy vegetables like spinach and kale have a fair amount of Vit C, their contribution is not so high as fruits.
- Vitamin E: It is a potent antioxidant that can help protect the skin from damage caused by UV rays and other environmental stressors. It also helps to moisturize the skin and reduce inflammation. All nuts and seeds are good sources of Vit E including almonds, hazelnuts, sunflower seeds, olive oil etc.
- Vitamin A: It is a powerful antioxidant that can help reduce the appearance of fine lines and wrinkles, and improve skin texture and tone. It also helps to regulate oil production and promote healthy skin cell turnover. Good food sources of Vit A are carrots, sweet potatoes, spinach, butternut squash, mangoes etc.
- Coenzyme Q10: It is a natural antioxidant that is found in every cell in the body. It helps to protect the skin from damage caused by free radicals, and can also help to reduce the appearance of fine lines and wrinkles. Good food sources are fatty fish, organ meats, soy beans, nuts, legumes etc
- Resveratrol: It is a natural antioxidant that is found in red wine, grapes, and berries. It can help to protect the skin from damage caused by UV rays and other environmental stressors, and also has anti-inflammatory properties that can help to reduce redness and inflammation.
- Green tea extract: It is a natural antioxidant that is rich in polyphenols. It can help to protect the skin from damage caused by free radicals, and also has anti-inflammatory properties that can help to reduce redness and inflammation.
- Niacinamide: It is a form of vitamin B3 that has antioxidant properties. It can help to improve skin texture and tone, and also has anti-inflammatory properties that can help to reduce redness and irritation. Most B-vitamins are found in non-veg food but if you are vegetarian then consuming 2 spoons of nutritional yeast will fulffill your requirements for all the B-vitamins
- Ferulic acid: It is a natural antioxidant that is found in many plants. It can help to protect the skin from damage caused by free radicals, and also helps to stabilize other antioxidants like vitamins C and E, making them more effective. Almost all types of plants and fruits have some ferulic acid.
So in conclusion, we need to eat a diet rich in protein, vitamin C, copper and anti-oxidants to get beautiful skin