Can dietary changes help you achieve glowing, radiant skin?

1. Add nuts and seeds: They are rich in omega-3 fatty acids which are good for both skin and hair.
2. Avoid sugar, reduce salt: Packaged food has high salt content and so do pickles.
3. Green leafy vegetables, bell peppers, and tomatoes: Coloured food is rich in antioxidants. Tomatoes have high levels of lycopene, said Dr Panth.
4. High protein and high fibre diet: Indian vegetarian diet is low in protein. “Add high protein items in diet at least in one meal a day is important such as lentils, legumes, green peas, soya, tofu, beans, and peanuts,” said Dr Panth.
5. No to fried and roasted food: The way food is prepared is also an important contributing factor to ultimate nutritional value. “Cooking food in low heat settings is preferred,” said Dr Panth.
6. Lemon juice, vinegar: Adding lemon juice and vinegar improves digestion and has probiotic properties, said Dr Panth.

More than what you apply, your diet plays a role (Source: Freepik)

Diet plays a crucial role in achieving and maintaining healthy skin, experts opine. “We advocate for a holistic approach to skincare, emphasising that what you eat significantly impacts the health and appearance of your skin. A well-rounded, nutrient-rich diet can complement your skincare routine and contribute to a glowing complexion,” said Dr Rinky Kapoor, consultant dermatologist, cosmetic dermatologist, and dermato-surgeon, The Esthetic Clinics.

Firstly, hydration is key; dermatologists emphasise the importance of drinking an adequate amount of water to keep the skin well-hydrated and supple.

Furthermore, a diet rich in antioxidants, found in fruits and vegetables, can protect the skin from oxidative stress and promote a youthful appearance. Omega-3 fatty acids, present in fish and flaxseeds, have anti-inflammatory properties beneficial for skin health, said Dr Kapoor.

Reducing the intake of processed foods and sugars is advised, as these can contribute to inflammation and skin issues. Dermatologists often recommend incorporating foods with high collagen content or taking collagen supplements to promote skin elasticity and firmness, mentioned Dr Kapoor.

 

View this post on Instagram

 

A post shared by Dr. Aanchal Panth I Dermatologist (@dr.aanchal.md)

Moreover, vitamins like A, C, and E play a vital role in skin health. “Foods like carrots, citrus fruits, and nuts are excellent sources. Lastly, maintaining a balanced diet that includes a variety of nutrients is fundamental for overall skin nourishment,” said Dr Kapoor.