Skin Secrets

Common skin problems include acne, scars, hyper-pigmentation, age spots, open pores, dry skin, oily skin, wrinkles and sagging skin. With advancing years, there is a gradual loss of moisture, collagen, elastin, and fat. The skin begins to appear rough, dry and thinner.
Clear, glowing skin reflects overall health. This requires well-balanced, fibre-rich diet, fluids, regular exercise, abstinence from drugs and avoiding exposure to sun. A study conducted to evaluate the associations between nutrient intakes and skin-aging stated that women with higher intakes of vitamin C and linoleic acid (an essential fatty acid) and lower intakes of fats and carbohydrates help improving the skin. The important nutrients for skin include proteins, essential fats, vitamin A, E, C, B complex, selenium, zinc and copper.

A good combination of plant and animal protein would include soya, low fat dairy, lean meat and fish. Essential fatty acids (linoleic and alpha-linoleic acid) which are found in seed oils are important in maintaining lustrous skin. Fatty fish, flaxseeds and evening primrose oil provide essential fatty acids needed for skin maintenance.

The chief constituent of skin is collagen—a protein which gives structure requiring vitamin C. Collagen and elastin are fibres that keep skin smooth and toned. Vitamin C, E, selenium and copper are both required for healthy skin. They are powerful scavengers for free radicals- the highly reactive chemicals formed by sunlight and oxygen, smoke, pollutants and other toxins. Together with vitamin B complex, they promote repair and cellular growth. They also function as anti-inflammatory agents.

Natural antioxidants and probiotics are important as well. With age, the body becomes less efficient in absorbing nutrients and producing its anti-oxidants, thus increasing their need through diet. Increased needs for antioxidants can be met through a well planned and nutritious diet. Probiotics help in improving gastro-intestinal health and enhance absorption of antioxidants and other nutrients.

Vitamin A, a must for healthy skin is found in fish liver oil, liver, carrot, berries, melons, peppers, broccoli, cabbage, green leafy vegetables, papaya, mango, tomato and yellow pumpkins.
Vitamin C also boosts collagen production, which firms the skin. Citrus fruits, guava, amla, papaya, broccoli, berries and green leafy vegetables can help meet increased vitamin C needs.
Vitamin E , an antioxidant, also helps in maintaining healthy skin and protects from sun damage. Vegetable oils (sunflower, safflower, soybean), butter, nuts, wheat germ, cereals and eggs could be included in our diets to get vitamin E.

Acne, affecting 85 per cent teenagers, is actually not an inevitable part of growing up. In fact, diet and lifestyle factors are mostly responsible for this malady. A diet rich in simple sugars, refined carbohydrates, junk food and poor quality fat with less exercise is likely to cause hormonal disturbances leading to acne. Since, our ancestors were known to be acne free, it may be worthwhile to draw some tips from their diets and lifestyles.

Foods that must be included on regular basis include fresh vegetable juices, yogurt, turmeric, wheat germ, plant proteins ( daals, sprouts, soy), brightly coloured vegetables and fruits, amla, fish, flaxseeds and other seeds, nuts, avocados; and plenty of fluids (2.5-3 litres a day). Though avocados are high in calories, they are a source of healthy skin boosting nutrients including good fats, vitamin A, E, C and B6.