The Role of Diet in Healthy Skin Complexion

If you want to achieve a healthy glow, radiant skin starts from within. For beautiful skin, you can make healthy lifestyle choices and eat nutritious foods that are packed with skin-boosting vitamins and

nutrients. Following a healthy diet for healthy skin will not only give your complexion a boost, but also will help keep you feeling and looking good for years to come.

Some Words About Skin:

Skin is the largest organ of the integumentary system. It is the first line of defense of your body. A healthy skin can be determined by its surface texture, color, hydration, sebum content. Your skin gets thirsty too, quench its thirst and keep it hydrated. A hydrated skin can guarantee a soft and smooth texture which is healthy. The sebum (or commonly, oil) secreted by the skin itself, forms a layer that keeps the water from evaporating aiding again in its hydration.

Skin Types:

A skin can be normal to dry or oily. Oily skin results from overactive sebaceous glands in skin. Apart from the conditions like acne breakouts, blackheads and some clogged pores, Lucky are the folks with oily skin; less prone is their skin to aging and wrinkling, as the sebum keeps the moisture locked in.

A normal to dry skin is just as easy to go out with, with dry skin requiring a few moisturizing products to prevent any damage.

What to Eat:

• Lean protein is necessary for skin cell repair and to help the skin age appropriately. Protein intake may also assist in acne control by decreasing the production of an enzyme that can cause increased oil production in the skin. On the best-choices list, fish ranks first because it also contains healthy essential fatty acids to soften skin, followed by egg whites, skinless chicken and turkey breast.

• A deficiency of essential fatty acids can lead to many skin problems, including excessive dryness and acne. Inflammation leads to the production of free radicals, which causes all cells to age faster, including skin cells. Most people get plenty of the omega-6 fats, but not enough of the omega-3s. For the best sources of healthy fats, choose an unsaturated oil (olive, canola, peanut, walnut), soybeans, wheat germ, flaxseed, nuts (particularly walnuts and almonds) and fatty fish (mackerel, salmon, bluefish, tuna, lake trout).

• Vitamin A is necessary for the maintenance and healing of epithelial tissue, and may also prevent sun damage. Vitamin A modulates the rate at which skin cells regenerate, leading to smoother skin. Psoriasis sufferers and those with excessively dry skin may find improved skin condition by adding foods such as dark leafy greens, eggs, low-fat milk, and orange colored fruits and vegetables such as winter squash, cantaloupe, and sweet potatoes.

• The B-Vitamins are important for great skin. For example, a deficiency in B2 (riboflavin) and B3 (niacin) can lead to certain types of undesirable skin pigmentations. Some research indicates that dermatitis can be aggravated by a B6 (pyridoxine) or a biotin deficiency. Whole grains are an important source of most of the B-vitamins.

• Vitamin C is necessary for the formation of collagen, the supporting structure of your skin. Foods high in vitamin C include oranges, broccoli, strawberries, and bell peppers.

• Vitamin E is an antioxidant which can help reduce cell damage caused by pollution and smoke. Foods high in vitamin E include nuts, seeds, wheat germ, egg yolks and leafy greens.

• Two minerals aid in the health of your skin – selenium and zinc. Selenium may help reduce the risk of skin cancer and works closely with vitamin E to prevent free radicals that cause skin damage. Selenium is found in seafood, lean meats, whole grains, and some vegetables. Zinc is important for stabilizing cell membranes so they can resist the attack of free radicals and for the production and maintenance of collagen and elastin (to reduce wrinkling and sagging). A zinc deficiency may also contribute to the development of acne and a dull complexion. Foods high in zinc are shellfish (especially oysters), meat and poultry, legumes, and whole grain products.

• Remember to drink plenty of water to keep skin moisture intact. Adequate amounts of fluids assists with flushing harmful toxins from the body that can affect skin health. Water is also very important in maintaining blood circulation so that nutrients can reach the cells.