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Read More3 Most Essential Nutrients for Healthy Skin
Healthy & Radiant Skin that accentuates natural features is what everyone desires today. But how to achieve it while taking into consideration the 21st-century factors? Well, everything starts from within & this article guides you through, in the same light, to achieve your dream skin.
We face two primary enemies that majorly hamper us & our skin health. They are:
- Pollution
- UV Rays
Our biological system fights against these two to keep us functional & healthy. The body does so; by promoting new skin cell development with nutrients that we intake from our diet.
But credit to our busy lives & hectic schedules, today we often develop poor eating habits. The lack of understanding about our own nutritional requirements only fuels the same fire and land us with health & skin-related issues.
So to put off this fire, a two-way strategy is the only way to aid our body function well & achieve healthy skin for us. It includes:
- Protecting skin epidermis from harsh external environmental detriments.3 Must-Haves to protect your skin (Click to Read)
- Promoting good skin health.
So now the question lies, How to execute our developed two-way strategy? The path is through nutrition & involves employing proper dietary changes and eating habits. But how do you narrow down on your needs for a healthy body & skin? We ease the task for you and present the top 3 essential nutrients for healthy skin & you.
Omega-3 fatty acids regulate the skin's oil production, improve balanced hydration, subdue breakouts and minimize signs of ageing. It also helps soften dry skin and have a soothing effect on irritation and dermatitis.
Fatty Acids are of 3 types:
- ALA - alpha-linolenic acid
- EPA - eicosapentaenoic acid
- DHA - docosahexaenoic acid
Our body cannot synthesize ALA. So it's essential to include foods that contain ALA in our diet. An adult male needs at least 1.6 mg ALA/day, while an adult female needs at least 1.1 mg ALA/day. For the case of DHA and EPA, an adult needs at least 250-400 mg of them combined every day. Overall, health experts recommend adults get 500mg of Omega 3 fatty acids each day.
Some food sources of ALA:
- Chia seeds - 5.055 g of ALA/ 28.34g serving
- Hemp seeds - 2.605 g ALA/tbsp
- Flaxseeds - 6.073 g of ALA/tbsp
- Walnuts - 3.346 g of ALA/cup
- Kidney beans - 0.10 g of ALA/half-cup
Some food sources of DHA & EPA:
- Seaweed
- Algae
- Rawas (Indian Salmon Fish) - 1.8 grams/100grams
- Bangda (Indian Mackerel Fish) - 2.58 grams/100grams
- Shrimp - 2.67 grams/100grams
Vitamin E helps the skin fight against UV damage from the sun by supporting our immune system, cell function and skin health. Its antioxidant properties work against the effects of free radicals produced by the metabolism of food and toxins in the environment & keep us enriched with nutrition. An adult needs 15 milligrams of Vitamin E each day.
Some sources of Vitamin E:
- Sunflower Seeds — 100 grams: 35 mg (234% DV)
- Almonds — 100 grams: 26 mg (171% DV)
- Peanuts — 100 grams: 8.3 mg (56% DV)
- Sunflower Oil — 1 tablespoon: 5.6 mg (37% DV)
- Mango — Half a fruit: 1.5 mg (10% DV)
- Avocado — Half a fruit: 2.1 mg (14% DV)
- Red Sweet Pepper (raw) — 1 medium pepper: 1.9 mg (13% DV)
- Kiwifruit — 1 medium fruit: 1.0 mg (7% DV)
Our dermis/skin is composed of two layers:
- Epidermis: The outer layer
It is a highly cellular layer that acts as a shield for us against environmental detriments.
- Hypodermis: The layer beneath Epidermis
It ensures strength and elasticity and gives nutritional support to the epidermis layer.
Healthy skin holds high concentrations of vitamin C, which supports vital functions that include stimulating collagen synthesis and aiding in antioxidant defence against UV Rays from the sun.
A healthy adult requires 40mg of vitamin C every day. Everyday because Vitamin C doesn't retain in the body.
Here's also a catch, Vitamin C content in food is reduced in the source if cooked or stored for long periods. So sources that promote raw consumption are more encouraged to be included in diets.
Some such sources of Vitamin C are:
- Indian gooseberry - 445mg/100grams
- Kiwifruit - 90mg/100grams
- Orange - 50mg/100grams
- Lemon - 40mg/100grams
- Guava - 100mg/grams
- Papaya - 60mg/100grams
- Strawberry - 60mg/100grams
- Mango - 28mg/100grams
Conclusion
We all have heard nutrition is crucial. It's essential that with this idea, we align our actions as well. With the discussed three most necessary nutrients in the article made part of your diet plan, it is inevitable for you to achieve desired outcomes. But do remember our genetics affect us all differently. Make sure to first test the recommendations on self & consider them as mere steps, not an endpoint. Employ these with suitable lifestyle changes & notice the journey onwards.
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