Very frequently, I am asked about Skin Care Tips. Most people assume that by using only skincare they will get the desired results and forget the role of a healthy diet for skincare. A good skincare routine is a balance of both internal and external factors. If the skin is unhealthy, then your immunity will diminish. Many times, you would have heard people saying, are you not well? Your skin does not glow? Good skin is associated with good health, which is related to a diet for the skincareroutine. Skin is your largest organ in the body and your first line of defense. It’s your immune barrier. To maintain skin and keep it healthy, glowing, supple, and young, a good skincare routine with proper nutrition is critical. Having great looking skin is not a one-off event, but a regular maintenance program that you adhere to with discipline. So, my most frequent answer when asking me for skincare tips is Discipline, Diet, and Duty. It means that you must have a routine, adhere to it, and nourish your skin from the outside and the inside constantly to have healthy glowing skin.
The saying ‘You are What You Eat’, holds for our skin as well. The healthier you eat, the better your skin will look. Studies have shown that a healthy diet for skin care would be eating foods rich in Vitamins, Minerals, and Protein as this diet has an anti-aging effect on our skin. The study in the American Academy of Dermatology has shown that having certain foods that lack essential nutrients are harmful, and one must incorporate vital nutrients in the diet skincare routine. The study discussed the importance of nutritious food for Healthy and Glowing Skin.
7 Diet Tips to care for your skin:
- Water
One of the best skincare tips is to drink sufficient water. On average, at least 8 glasses of water/2 liters per day should be your ideal daily consumption to have a healthy diet skincare routine. If you have physical exertions like exercise or sweat more, you will need to compensate with extra water. One of my favorite healthy skin tips for face is Coconut Water. This replenishes the fluids and the electrolytes in the body, which helps maintain skin balance and barrier functions. Plus, it tastes better than water for sure.
My Skin Care Tips: You can add flavor to water with cucumber or lemon slices or fresh strawberries or mint leaves. Leave them for an hour and then drink the naturally flavored water.
- Green Tea
Green Tea can be had through the day warm or cold. It is renowned for its anti-inflammatory properties, which help reduce skin inflammation. Studies in the Archive of Dermatology have shown that Green Tea can reduce the risk of UV rays or tan damage. This photoprotective property can reduce the risk of cancer and premature aging. Due to its antioxidant effect, having 1 -2 cups of green tea daily is a healthy diet skincare routine. Green Tea has also shown to improve the skin’s thickness, elasticity, and hydration, aiding healthy glowing skin.
My Skin Care Tips: Drink Green Tea at 11 AM and 4 PM as part of your daily routine instead of Tea or Coffee.
- Mangoes / Yellow Orange fruits & Veggies
Mangoes contain Beta Carotene, an antioxidant that helps skin repair itself. This helps maintain skin smoothness and delay the onset of lines and wrinkles by combating the harmful effects of UV radiation. Mangoes also contain Vitamin A, which helps regenerate cells and protects cells.
My Skin Care Tips: Make a mango shake and enjoy the goodness of antioxidants.
- Soy
Soy contains isoflavones. These mimic estrogens that are plant-based, which means that they act like phytoestrogens. Soy is especially useful as a healthy diet for skincare in women. More so in the perimenopausal group of women and acne-prone skin.
In postmenopausal women, soy can improve skin dryness, which will keep the skin looking fresh. This is an essential skin care tip for women. The skin is protected from the inside to a certain degree and can help protect skin from UV radiation and cancer.
My Skin Care Tips: Have Soy as Edamame in Japanese food or drink Soy Milk
- Eggs
Eggs are a rich source of Lutein. This is essential for skin hydration. It also keeps the skin firm and radiant looking.
My Skin Care Tips: Start your day with an egg, an omelet, or a sunny side up or add to your lunch box.
- Tomatoes
Tomatoes contain Lycopene, a powerful antioxidant. Lycopene combats the free radical damaging our skin. It’s able to provide long-lasting protection against cancer-causing harmful UV rays.
My Skin Care Tips: Have a salad with fresh tomatoes & cheese or have a fresh tomato juice daily.
- Walnuts
Walnuts are like superfoods and should be part of a diet skincare routine. It’s a rich source of essential fatty acid, Zinc, and Omega 3 & Omega 6 fatty acids. Omega 3 is an anti-inflammatory acid and hard to find in diet. Zinc is essential for our skin’s daily barrier functions wound healing and to fight and resist infections and inflammations. Along with these, Walnuts must be part of a healthy diet for skin care as it also has antioxidants Vitamin E, Selenium, and Protein.
My Skin Care Tips: Eat a handful of Walnuts daily or Sprinkle crushed Walnuts in your oats, porridge, or cereal.
A healthy diet for skin care is critical. It’s one of my go-to healthy skin tips for the face always. Ensure that you follow the routine for at least 2 – 3 months to see some changes.