Include these five foods in your diet for glowing skin

5 Food items for healthy skin

Here’s a roundup of essential foods for healthy skin shared by Dr Batra.

 

View this post on Instagram

 

A post shared by Lovneet Batra (@lovneetb)

Mint: The presence of antioxidant rosmarinic acid in mint leaves benefits by improving the blood circulation to your skin which keeps it healthy and hydrated.

Mint is loaded with dietary fiber and carotene that can contribute positively to skin health. (Source: Freepik)

Concurring, Ushakiran Sisodia, Registered Dietician, Clinical Nutritionist–Diet and Nutrition, Nanavati Max Super Speciality Hospital said, “Mint is loaded with dietary fibre and carotene that can contribute positively to skin health. The carotene works as an antioxidant, while the fibre aids digestion and helps eliminate toxins, thus contributing to clearer skin.”

Bitter gourd: Bitter gourd contains a variety of antioxidant compounds such as water-soluble vitamin C, lipophilic vitamin E, and carotenoids (carotene, xanthophylls, and zeaxanthin) that help protect skin cells from damage and improve skin health.

Bitter gourd indirectly impacts your skin health by reducing inflammation, which is often linked with skin issues like acne. (Source: Freepik)

“Bitter gourd comes with properties similar to insulin which promotes better sugar control in the body. This can indirectly impact your skin health by reducing inflammation, which is often linked with skin issues like acne. Furthermore, bitter gourd’s detoxification properties can help cleanse your system, leading to healthier and clearer skin,” explained Sisodia.

Jamun: Ellagic acids and quercetin in jamun have skin protective properties against UV damage, and chemical irritants by reducing redness, itching, and inflammation, restoring the skin barrier, and increasing hydration.

Jamun, or black plum, is a fiber and antioxidant-rich fruit. Antioxidants help to combat oxidative stress caused by free radicals, preventing cell damage and skin aging, (Source: Freepik)

“Jamun, or black plum, is a fibre and antioxidant-rich fruit. Antioxidants help to combat oxidative stress caused by free radicals, preventing cell damage and skin ageing,” said Sisodia.

Amla: Amla enhances the fibroblast proliferation in a concentration-dependent manner and also exhibits a highly significant photo-protective effect against UVB-induced cytotoxicity, thereby suggestive of strong skin protective ability. It also has a strong anti-hyaluronidase activity which suggests the increased hyaluronic acid, and is highly beneficial for the prevention of premature skin ageing, i.e., wrinkle formation.

Amla has a strong anti-hyaluronidase activity which suggests the increased hyaluronic acid, and is highly beneficial for prevention of premature skin aging, i.e., wrinkle formation (Source: Freepik)

Similarly, Sisodia said, “Amla is a powerhouse of vitamin C, even more so than many other fruits. Vitamin C, being a potent antioxidant, helps combat free radicals, thereby reducing signs of ageing and enhancing the skin’s glow. It also plays an integral part in collagen production, a protein that aids in the growth of cells and blood vessels, giving the skin its firmness and strength.”

Ash gourd: Vitamin E present helps protect the skin against free radical damage and helps with smoothening.

Ash gourd provides good hydration due to its high-water content and supplies essential micronutrients. (Source: Freepik)

“Most members of the gourd family, including ash gourd, are alkaline in nature, which helps in maintaining the body’s pH balance. Ash gourd, in particular, provides good hydration due to its high-water content and supplies essential micronutrients. Its fiber content assists in the digestion process and in the elimination of toxins from the body,” said Sisodia.

Concluding, she said, “In essence, these foods, when consumed in season and as part of a balanced diet, can significantly contribute to your skin’s health and overall wellbeing. However, remember that each person’s body reacts differently to foods, so listen to your body and consult with a nutritionist or a healthcare provider to understand what suits you the best.”

📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!