5 foods to add to your kid’s diet to ensure healthy skin

According to her, foods rich in vitamin A and E improve immunity and repair cell damage, and citrus fruits such as oranges and lemons, amla and grapefruit are rich in antioxidants. Carrots are excellent sources of beta carotene, which mimic the effects of retinol, while tomatoes carry lycopene that protect the skin from UV damage.

Here are 5 things you should add to your kid’s diet to ensure you have healthy skin:

1. Leafy vegetables

Spinach, kale, arugula – these aren’t just salad fillers; they’re packed with antioxidants like vitamins C and E. These powerhouses combat UV damage and environmental aggressors, keeping your skin youthful and radiant. Leafy greens are also high in water content, aiding hydration.

2. Fatty fish

Omega-3 fatty acids, present in fish and flaxseeds, have anti-inflammatory properties beneficial for skin health.

3. Berries

These antioxidant powerhouses are low in sugar and high in anthocyanins, superstars in protecting your skin. Whether you pick blueberries, strawberries or raspberries, these tart fruits are also rich in vitamins A, C, and E, a winning combination for healthy, glowing skin.

Pratiksha Kadam, Chief Dietitian Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai added that kiwis and oranges are rich sources of Vitamin C , that help in the formation of collagen. Collagen is abundant in your skin and helps in maintaining your skin healthy. Vitamin C also acts as an antioxidant protecting your skin from daily stress.

Spinach, kale and are sources of antioxidants like vitamins C and E (Source: Freepik)

4. Nuts and seeds

Dry fruits and nuts such as almonds, walnuts, and raisins have essential fatty acids that provide micronutrients which keep the skin hydrated and elastic.

5. Yoghurt

Probiotics are live microorganisms often referred to as “good” or “friendly” bacteria. These microorganisms offer numerous health benefits when consumed in adequate amounts.

Naturally found in fermented foods such as yogurt, kefir, kimchi, sauerkraut, and certain supplements, these creatures help to restore this balance, reducing inflammation that contributes to these skin problems. As emerging studies suggest, probiotics can also enhance skin hydration and contribute to a glowing complexion.

Best known for promoting gut health, they can alleviate issues such as diarrhea, irritable bowel syndrome (IBS), and constipation. Regularly consuming probiotic-rich foods can help maintain a balanced digestive system.

Dr Saurabh Khanna, Director, Neonatology and Paediatrics, CK Birla Hospital Gurugram added that herbal teas, like chamomile or mint, can be a great caffeine-free way to encourage hydration and provide additional skin-soothing benefits for higher age groups. Proper hydration is also crucial. “Water helps remove toxins from the body and keeps skin moisturized from within,” he added.

However, those with compromised immune systems or severe health conditions should consult a healthcare professional before starting probiotic supplements, as they may be at risk for infections.

“Remember to stay hydrated by drinking sufficient water and avoid alcohol as it dehydrates the skin and leads to redness and inflammation,” she concluded.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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