Food nutrition for Healthy skin

One must eat a balanced diet. Select foods high in certain nutrients for healthy skin

You may take vitamin and mineral supplements, however, they are not as effective as the nutrients in natural foods.

Silica

Connective tissue, hair, nails, bones

The silica is normally found in the skin of vegetables, such as potato skins, the husk of wheat. It is also the fibrous stuff within the food such as the fibers on the pit of the mango, or the fibers within the celery. Most of the beers are an excellent source of silica.

Asparagus, Beer, Celery, Chickpeas skin, Cucumber skin, Green beans, Leeks, Mango, Moong bean Sprouts, Pork rinds, Potato skin, Rhubarb, and Strawberries.

Zinc

Good for Acne sufferers, controls production of oil in the skin

Brazil nuts, Eggs, Fresh oysters, Ginger, Oats, Pecans, Pumpkin seeds

Copper

Copper and Vitamin C help produce Elastin.

Liver, Seafood, Meat, Mushrooms, Nuts, White potatoes

Selenium

Good for tissue elasticity. Protects against UV light damage. Reduces sun burn cells

Brazil nuts, Brown rice, Eggs, Garlic, Salmon, Tuna, Wheat germ

Sulfur

It helps reduce damage to collagen and elastin

Garlic, Mustard

Omega 3 Fatty acids

Good for dry skin, acne

Best sources: Salmon, Mackerel, Sardines, Anchovies, Albacore Tuna, and Northern ocean algae.

Walnuts, Pistachios, Flaxseeds

Canola oil, Mustard oil, Safflower oil

Vitamin C

Helps collagen and elastin synthesis. Protects against UV light damage.

The best source is Amla (Indian goose berry). Other good sources are: Broccoli, Cilantro, Collard greens, Guava, Mustard greens, Red and green bell peppers, Spinach, Turnip green

Vitamin E

Protects against UV light damage. Soothes dry skin

Wheat germ and Almonds are excellent sources

Asparagus, Avocados, Cabbage, Peaches, Prunes, Safflower seeds, Sunflower seeds, Spinach, Tomatoes.

Beta Carotene (Vitamin A)

Helps repair damaged skin such as acne scars. Deficiency results in dry and flaky complexion.

Apricots, Cantaloupe, Carrots, Cayenne peppers, Collard greens, Dandelion, Liver, Sweet potatoes, Spinach

Biotin (B Vitamin)

Deficiency can result in itchy and scaly skin, even hair loss

Bananas, Brown rice, Cauliflower, Egg yolks, Nuts, Oatmeal, Liver, Sardines, Soy flour, Tofu

Niacin (B Vitamin)

Helps retain moisture, makes skin glow.

Fish, Liver, Lean meats, Legumes, Nuts

Proline (Amino Acid)

Precursor to collagen and elastin

Excellent sources of proline are Egg whites and wheat germ.

Lysine (Amino Acid)

Precursor to collagen and elastin

Excellent sources of Lysine are: dairy products (milk, yogurt, cheese), fish, peanuts, Sesame seeds, and Dal (dried lentils).

Non vegetarians should eat boneless skinless chicken, and avoid red meats such as Goal, Beef.

For vegetarians, the best source is Khichri made of brown basmati rice and skin-on split Moong Dal. Eat Cholay (Chickpeas), Rajma. Legumes including Dal and peanuts are excellent.

Catechins (Antioxidant)

Catechins are found in green tea helps prevent break down of collagen.

Anthocyanidins (Antioxidants)

Anthocyanidins help strengthen the links between collagen fibers. Anthocyanidins (Flavonoids) are responsible for the blue color in the produce.

Wild Blueberries are an excellent source

Fruits: Blackberries, Black Currants, Blueberries, Plums, Elderberries, Purple Figs, Purple Grapes

Vegetables: Beets, Egg plant skin, Purple Asparagus, Purple Belgian, Endive, Purple Cabbage

Unique Purple Produce in India: Jamun, Phalsa, Purple Guava, Purple Carrots

New Breeds in United States: Purple Corn, Purple Carrots, Potatoes with Purple flesh, Purple peppers, Purple Tomatoes

Water

Drink plenty of water to keep skin hydrated

Topical Nutrients

These nutrients are effective when applied topically

Alpha-Lipoic Acid: Repairs damaged skin, Protects against UV light damage

DMAE prevents brown pigment spots due to aging

Hyaluronic Acid: Smoothes skin, younger looking skin

Vitamin K: Repairs circle around the eyes, Repairs bruises

Retinol plus Vitamin C an effective cream for aging skin

Niacin: Helps retain skin moisture. Lightens out blotchy skin tone.

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