Foods and nutrients for a healthy and a glowing skin

1. Foods and nutrients for a healthy and a glowing skin  Most of you would feel proud of your skin. Healthy skin is a source of much confidence while unhealthy skin puts you down. Consequently you indulge overwhelmingly in taking good care of it. In spite of this fact, most of you would not possess a deeper understanding of where to begin or how to go about with it. ​Did you ever wonder what your skin tells about you? In fact, it tells a lot about your internal health, what foods you consume and how serious you are at caring about your skin. Looking at the condition of your face and the skin one can tell the kind of healthy plan you follow and the kind of care that you take. Our skin goes through a lot during the day, exposure to rough weather, sunlight, heat, sweat as well as rough use. Therefore taking good care becomes

2. imperative. A few nutrients such as Vitamins A, C, D, E, K, B3, B5, Choline, Folic Acid and protein help rejuvenate and maintain the skin. These nutrients are found in abundance in fruits, vegetables, oils and pulses. ​Vitamin D​​ in the form of Calcitriol promotes cell repair, growth as well as metabolism. It also helps destroy free radicals that are responsible for ageing. Sunshine should be taken in a controlled manner otherwise excess sun may cause cell damage leading to premature ageing. Vitamin D is found in fish, eggs and mushrooms. It is also found in fortified breakfast cereals and milk. ​Vitamin E​​ is a natural anti-ageing nutrient that helps halt the process of wrinkle formation through its antioxidant characteristics. This leads to growth of healthy new skin cells. Vitamin E provides natural glow to the skin. It is found in oils, seeds, ​nuts​​, virgin vegetable oils. ​Vitamin K​​ is an essential vitamin that helps in blood clotting and healing of wounds particularly after a surgery. It also helps dissolve ​stretch marks​​, scars and dark circles. It is found in abundance in cabbage and milk. ​Vitamin B3​​ also known as niacin is another essential vitamin that helps reduce wrinkles and uneven skin tone. This vitamin helps heal acne as well as damage to the skin due to overexposure. It is very useful for normal functioning of brain, nervous system, blood cells apart from promoting healthy skin. Vitamin B5​​ also known as panthenol rejuvenates and moisturizes the skin by preventing water loss. It is due to the ability of vitamin B5 to retain moisture and keeping the skin hydrated. Vitamin B5 is found in sea buck thorn, avocado and chicken. ​Choline​​ is a strong base that is critical in synthesis and transport of lipids inside the human body. It is an antioxidant that helps preserve elasticity of skin. This chemical maintains proper level of various Vitamin Bs that help in the release of energy. It also helps in the production of elastin and collagen, proteins which are essential for smoothness and firmness of skin. It is available in eggs, peanuts and milk. ​Folic acid​​ is also called as Vitamin B9 and is important in maintaining the natural beauty of the skin. It helps the skin to relax thus providing a soothing effect. Folic acid also helps neutralist

3. free radicals that may harm the skin. It is found in broccoli, spinach, chickpea, Beans and lentil. The body uses ​protein​​ to produce hormones and enzymes. Protein is important building block of muscles, bones, cartilage, skin and blood. Protein helps repair as well as build tissues in the body including damaged skin cells. ​Vitamin C​​ has anti-ageing benefits and saves our skin from damage due to UV rays. Vitamin C being an antioxidant, it helps deflect harmful rays from the sun. Vitamin C helps produce collagen, a structural protein found in skin. Vitamin C is found in all citrus fruits such as oranges, tomatoes, kiwi, guava, broccoli, papaya and strawberries. You now know, what to consume for a healthy and a glowing skin.