I am sure we all love to have a healthy skin at every age and stage of life. Then u really put attention what u eat because we every know that eating has direct correlation to obesity, diabetes and even heart disease. but most of us fail  to connect in nutrient and skin health.
so in this article you should understand how nutrition and your food choice can improve your skin health. and you would also get to know if there are some magic must have some foods for great skin. and if yes then what are they?

Diet and Nutrition tips for healthy skin

                             

    Now let us look at how to get healthy skin through diet and nutrition tips.
Let us begin by understanding if we are starving our skin. 
What is this mean?
  • Do you have frequent breakfast or skin allergies?
  •  or do you feel your skin lack luster?
  • or have you been experiencing some premature aging symptoms?
if your answer is yes even one of these questions then you are probably starving your skin of all the essential nutrients which can not be filled by your cosmetic and topical creams. gels or even serums.

so what are essential nutrients for your skin, 

1st essential nutrients:

                                                   
vitamin A


The first essential nutrients is vitamin A. Retinoids which promotes new skin cell and carotenoids  which prevent cell damage and premature aging are two types of vitamin A to take care of skin. How to get vitamin A from food sources. 
  • Go back to what u learn in forth grade.. All yellow vegetable with green leaf's. 
  • In mango season make sure eat them to keep skin young ..
  • you should eat red, yellow bell paper, carrots and tomato couple time a week to nourish your skin.

2nd essential nutrient:

Vitamin E


2nd essential nutrient vitamin E. .Lot of us use vitamin E based cream since it is one of the most potent anti oxidant and also contract  UV damage. Now vitamin E make your skin soft and supple. So,       How to get vitamin E from food sources.  

  • overnight soaked almonds that our mom gave us in our childhood can be a simple vitamin E source. 
  • If you want increase consumption of  vitamin E then probably adding nut. 
  • Nuts of your choice. Like Cashew , Walnuts, Chia seeds, Flax seeds, Peanuts.   


3rd essential  nutrient:

omega-3


3rd essential  nutrient which is omega 3 fatty acids .moisturizing and adding a natural glow to your skin is internally is equally important as the external process .

 How to get Omega-3 from food sources.  

  • omega 3 fatty acids from salmons, vegetables and oysters sardine along with some vegetarian sources. 
  • Like walnuts, chia seeds, hemp and peanuts are great to further boost your skin health .
  • Try this, in combination with vitamin e, especially if you are trying to improve your luster of your skin or even fighting pigmentation.


4rth  nutrient:

selenium


Now the 4rth nutrient which is selenium. Another powerful antioxidant to fight sun damage and age spots. How to get Selenium from food sources

  • Adding nuts 
  •  brazils 
  • potatoes, 
  • tomatoes,
  •  shell fish
  • Eggs are good source of it. 
  • Make sure include it in your food.


5th essential nutrient:

collagen


Now the 5th essential nutrient is collagen .there are contradicting studies about collagen supplements.
promoting skin health .collagen is protein and one of the most main building blocks of our skin. 75% skin structure made up of Collagen.. Collagen degrades  as we age and also lifestyle  factors like high stress, smocking and wrong fast food can speed up collagen brekdown.so focus on lifestyle. instead of guzzling down a collagen  drink ,focus on improving your lifestyle .
pay attention on 3 nutrients that actually help in collagen production which are

  • vitamin c 
  • zinc
  • copper


6th nutrient:


Vitamin C


lets talk about 6th nutrient which is vitamin c .This is powerful antioxidant that fights aging other then boosting collagen production, It is important for skin structure and resilience.

 The simplest way to get vitamin c is by 

  • having glass of lemon water
  • belli peppers 
  • citrus fruits and 
  • Amla are some of other foods that you can start in improving skin health.


7th essential nutrient: 


 ZINC

7th essential nutrient is zinc this is essential for acne prone skin. It fight with bacteria and also remove excess oil. Which leads to  acne outbursts. 

    How to get Zinc from food sources

    • beans
    • legumes
    • nuts 
    • whole grains can be zinc source.

    8th essential nutrient:

     Copper

    8th essential is coper this is important for cell generation and maintaining skin. 

    How to get Copper from food sources

    • Nuts 
    • Lentils
    • Oil seeds
    • Avocado good source for copper.

     Hard to keep track of your macro and micro nutrients ?.

    you can now downloads health skin app from google to track the nutrient in your food. you can get thousand foods from there. 

    Now understand the concepts of nutrition's and overall lifestyle management to be brought about improve your skin health.

    1. 1st about hydration. this is almost like a no brainer that good hydration is crucial for skincare, water is important to keep skin supple, moisturize and prevented form looking tired.                     

    2. 2nd concept which is low glycemic index food. 
       it is basically a measurement of how  quickly carbohydrate source is broken down into glucose in the body. Slower the release of glucose better, it is not just to manage your body weight or blood sugar levels but also great for your skin health, Now high glycan foods like chocolates or cookies breakfast cereals or toffees can accelerate  skin aging and also damage collagens just stay away from these foods.
    3. now coming to 3rd concept which is inflammatory foods.

      Acne is basically inflammation and infection of Sebaceous  glands of the skin. These glands can actually be stimulated by Harmons which can in turn be affected  by inflammatory  foods. which are basically rich in saturates fats, hydrogenated fats, margarine etc. Processed and packaged food are high in these wrong fats which can Triger inflammation in body and for some it might show up their skin.
    4. 4th and important fact is your gut health .

      working on clear and radiant skin actually starts by fixing your guts ..since nutrients are metabolized in the digestive system  inflammatory responses are also managed by the guts. we have to start taking care of this vital system which is your guts. Fermented foods and a diverse diet with fresh fruits vegetables will improve the positive bacteria which is nothing but the probiotics. So the probiotics level further start great digestion, absorption and a simulation of nutrients Limit fast food, be mindful when popping over the counter pills to further manage good gut health and in turn your skin. 
    5. Now the 5th concept is on exercise.

      Looking to reduce puffy face and giving it some natural glow? The simplest and easy wat to do exercise. It helps to clear your skin, mange stress all of which show up on your skin because of basically increase uptake oxygen. Remember to exercise without makeup and also to wash your face immediately after  working out if you have some skin issues. 
    6. Now the 6th concept is on sleep.

      have you hear your favorite celerity  talk about their  beauty sleep for their great skin ? A study shows that people who slept 7 to 9 hours a night had great skin that   was more moisturized and that can also protect and heal itself after being exposed UV light compared to those who slept for 5 hours or lesser. So fix your schedule if you are looking for health skin..