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Diet for healthy skin and hair

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Great skin is achievable

Skin and hair require proper nutrition in order to stay healthy. Apart from a disciplined and regular lifestyle, a nutritive diet is equally important for glowing skin and hair. A good amount of sleep, 10-12 glasses of water as well as lots of fresh fruits and vegetables are necessary for that healthy skin.


Fruits and vegetables contain antioxidants which have properties of flushing the toxins from the body and that in turn helps to protect from cancer. They also contain vitamins and minerals to provide the nourishment your body needs. Cooking foods, exposing them to air or light for extended periods of time will lead to loss of some essential vitamins from fresh fruits and vegetables. It is always better to consume these in whole or raw form. Try to incorporate more salads, fruits, par boiled or sautéed vegetables in your diet to get more nutritive value from them. Bright coloured vegetables including carrots, broccoli, and spinach, green, red and yellow capsicum are great sources of phytochemicals and vitamins. These can work as a complexion promoter.


Food sources like nuts, seeds and vegetable oils provide Vitamin E. Vitamin E works as an anti-oxidant and functions against harmful pollutants and toxins. Therefore, it helps to slow the signs of skin aging. Essential fatty acids derived from food sources such as olive oils and walnuts. These essential fats are the “good fats” and your body requires them from food sources. Olive oil is loaded with goodness, so you could use it as a hair or massage oil.


Vitamin C found in berries, mangoes, tomatoes, lemons, oranges forms an important part in collagen synthesis.


Fortified whole grain cereals are rich in minerals like iron, zinc and copper that helps to prevent hair fall.

Eggs, specifically egg yolks, peanut butter, fortified cereals are rich sources of biotin, an essential nutrient. Deficiency of biotin may cause hair loss and scaly skin. Some biotin is also synthesized in your intestinal tract.


Hair is made up of protein. A diet that is very deficient in calories and protein may cause hair loss. So, a complete balanced diet that provides vitamins, minerals, calories, protein and fats, which meets your body’s requirement is necessary.


Apart from healthy eating, keeping your body well hydrated is essential for the turgidity of your skin. Consuming 10-12 glasses of water will help to hydrate the skin. Moreover, fresh fruits and fruit juices, buttermilk, reduced fat milk, salads, sprouts, and vegetable juices will help to increase your daily fluid intake.


Any form of exercise, walking, jogging, swimming, tennis will improve the blood flow to the extremities, thereby rejuvenate your skin cells and keep them nourished.


A good, relaxed and peaceful sleep will keep that skin glowing and enviable.


8 Must haves for healthy Skin


The following are some foods that you should be consuming in order to retain your beauty, for better and lowing skin.


1. Avocados

Avocados are not just for eating!

They are a good source of biotin and vitamin E so they help to prevent dry skin and brittle hair and nails. When applied topically, they can hydrate and moisturize parched skin.

A tip for Home Remedies: Create a moisturizing mask. Pit the fruit, puree the pulp, and pat it on your face. The oil acts as an emollient. It also contains beneficial vitamin E.


2. Green tea

Sip your way to healthy skin:

Green tea's high on the list of skin-friendly beverages thanks to its impressive storehouse of polyphones. Aim for at least four cups throughout your day.


3. Tomatoes

Reach for tomatoes:

Studies have found that lycopene-rich tomatoes have anti aging properties and are an excellent source of antioxidants. Besides being a great source of the antioxidant lycopene, tomatoes are considered a high-carotenoid fruit. These nutrients may help slow down cellular damage from free radicals. This helps to keep the skin tight and glowing.


4. Fish

Slow down aging with Salmon:

Salmon contains astaxanthin, a carotenoid that improves skin elasticity, so you'll have fewer fine lines and wrinkles.


5. Eggs

Crack open some eggs:

Protein helps repair cells that have suffered free radical damage. Eggs, a complete source of protein, also contain biotin, an essential vitamin that protects against dry skin as well as the protein necessary for repairing damage.


6. Pomegranates

Put pomegranate on your list:

When applied topically, this antioxidant-rich fruit may help skin create more collagen, while speeding healing.


7. Walnuts

Walnuts add Omega-3 fatty acids to your diet. They are also a great source of minerals. Walnuts are a rich source of Omega-3s, which help put shine in your hair and aid in making skin smoother and younger looking.


8. Beans, lentils and pulses

Build better skin with beans: Another protein source, legumes help repair cells that have suffered free radical damage. During digestion, protein breaks down into amino acids, the building blocks of cells. Amino acids help to speed the repair and regeneration of skin cells and collagen.


Diet for Healthy Skin


7:30 AM Warm water with turmeric + 1 cup green tea


8:30 AM 1 cup cereal (wheat flakes or muesli or oats) with 1 cup low-fat milk + 1 banana

OR 3 egg whites cooked with broccoli and tomatoes + 1 wheat toast + 1 green apple


11:00 AM 1 glass lemon juice (no sugar) or Coconut water + 6 almonds + 3 walnuts + 2 dates


12:30 PM 1 glass vegetable juice + Sprout Salad


1:00 PM 2 multigrain rotis or ¾ cup rice + 1 cup green vegetable + 1 cup daal + 1 cup curd


4:00 PM 1 cup green tea + 1 cup papaya + 2 plums or 1 peach or ½ cup pomegranate

6:00 PM Vegetable juice or soup

8:00 PM Any 1of the following ...


1. 2 cups sauté vegetables (red, green, yellow bell peppers, zucchini, broccoli, carrots, green beans) + 50-60 grams grilled paneer + 1 cup clear vegetable soup


2. Spinach Daal: 1.5 cups spinach daal + 2 plain rotis + ½ cup salad


3. Three bean salad: 1.5 cups three bean salad (rajma, chickpeas and chana with all vegetables, light lemon juice dressing) + 1 cup Lemon coriander soup


4. Veggie cutlets: 3-4 mixed vegetable cutlets + 1 cup minestrone soup

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704, Kaivanna,

B/S Ahmedabad Central,

Ambawadi, Ahmedabad 380015 (India)

sohini@sohinishah.in

© 2019 by Sohini Shah, Nutritionist & Health Designer with Cognitio Innovo