What food you should add to your diet for healthy and glowing skin?

As much as we promote the notion of inner beauty being far more significant than the external one, maintaining a presentable appearance is crucial. Therefore, we do everything to make our skin look beautiful. As the older cells constantly shed and are replaced by younger ones, a steady supply of key nutrients is essential to support the rapid growth. Furthermore, eating a correct balance is more important than the products we apply to our skin.

You must be aware of the fact that whatever we put into our bodies has a direct impact on our health. So, if you eat fast food, fried and sugary items, it will directly affect your skin, wherein you will encounter acne and dull skin. But, on the other hand, if you follow a healthy diet that includes fruits, vegetables, nuts and drinks enough water, it will be beneficial for your skin.

A recent survey

A recent survey was conducted between 7th to 22nd December by YouGov, a research consulting firm. The survey found that 72 per cent of women in India see healthy dietary changes as a significant step for beautiful looking skin. Also, the quantitative survey assessed the correlation between beauty and snacking and understood women’s snacking patterns against the beauty benefits. The survey was conducted amongst 3,959 women in cities Delhi, Lucknow, Ludhiana, Jaipur, Indore, Kolkata, Bhubaneshwar, Mumbai, Ahmedabad, Pune, Bangalore, Coimbatore, Hyderabad and Chennai.

The survey of the results noted that 80 per cent of Indian women give importance to the fact that beauty shines through by being healthy rather than using topical skincare products. In addition, most of the participants in the survey felt that a combination of a healthy diet, resting as per requirement and exercising are the crucial components of achieving healthy skin.

Here’s how you can achieve glowing skin:

Choose nuts as snacks.

People have become more health-conscious lately; women have noticed consequent benefits of beautiful looking skin from eating home-made meals. But when they are travelling for work, it is not always possible to carry home-cooked food. So, they can choose a variety of nuts, like peanuts, almonds, hazelnuts, almonds, pinenuts etc., which are filled with plenty of nutrients.

Nuts are high in Vitamin-E, which protects the skin from oxidative(cell) damage and promotes healthy skin growth. Mainly, almonds and peanuts are readily available, which you can soak overnight and peel the skin and have. But, of course, you can also eat them without soaking them; it is a wholesome and filling snack that helps to eliminate cravings.

Drink six to eight glasses of water

Ever wondered why doctors always advised drinking plenty of water?

Water prevents dehydration, a condition that causes unclear thinking, body overheating, and leads to constipation and kidney stones. Furthermore, water is synonymous with life; it delivers essential nutrients to all our cells, especially muscle cells.

At times we get so engrossed in the daily work that we avoid drinking enough water; it is crucial to have at least three to four litres of water per day. So, keeping a large water bottle is always helpful.

Eat some healthy fats.

A common misconception is that all fats are bad for health. On the contrary, monosaturated and polyunsaturated fats have heart-healthy benefits. It also decreases inflammation, improves cholesterol, and helps to decrease cardiovascular diseases. Also, healthy fats are found in oily fishes, avocados, corn, soybean, different kinds of seeds, which act as a natural moisturiser for your skin.

These fats come packaged with a healthy dose of Vitamin-E and help us to protect against free radical damage.

Add omega-3 to diet

Ensure to add omega-3 and omega-6 fats rich food in your diet; these are essential fatty acids that help to keep away many ailments. You can find omega-3s in oily fish, chia seeds, walnuts, eggs, etc. They regulate skin oil production, improve balanced hydration, subdue breakouts, and minimise signs of ageing.

Eat low glycemic food.

According to multiple research and studies, food such as sugar, sugary soft drinks, white bread, etc., with a high glycemic load can lead to acne. Moreover, it also causes blood sugar to spike, causing inflammation throughout the body. Consequently, this affects the skin drastically, causing our body to produce more sebum, an oily substance in the skin.

Eat food with a low glycemic index and slow-releasing carbohydrates as these foods gradually release sugar in the bloodstream. Hence, it provides a steady supply of energy, leaving you to feel satisfied for longer; therefore, you do not feel the urge to snack frequently.

Green vegetables, most fruits, raw carrots, kidney beans, chickpeas, lentils and bran breakfast cereals are sources of low glycemic food.