NUTRITION FOR HEALTHY SKIN, HAIR AND NAILS
Nutrients for Healthy Skin: Inside and Out
What we put on our plate is even more important than what we put on your skin.The reverse is true as well.The less attention we pay to what goes in our mouth, the more problems we may see cropping up with our skin.
Skin requires a variety of vitamins and nutrients to keep it healthy, glowing and youthful. The benefits of a balanced diet are also visible in the mirror.
EAT FOR WELLNESS: BETTER SKIN DIET
To look good and feel great, invest in the long-term benefits of food that makes a real difference from top to toe. Essential nutrients for skin include protein, essential fatty acids, vitamin A, vitamin C, E, the B vitamins especially B12, zinc and water.
Protein Skin is predominantly protein. A deficiency of proteins is indicated by the skin becoming slack and loose. Thus, adequate protein is necessary for healthy hair, skin, and nails and for firm skin tissues.
Essential fatty acids (EFA) found in oily fish help to nourish skin and add luster and softness to the complexion. So eat seafood at least three times each week. The fish that contain the most EFAs are salmon, mackerel and tuna. EFAs are also found in almonds and flaxseed. The best-known essential fatty acids are omega 3 and omega 6, which must be in balance for good health (and good skin). Though we all get enough omega 6, many people lack omega 3s. Fish, walnut, and flax seeds and oil are among the best sources.
Vitamin A is essential for beautiful soft skin. It is needed for healthy blood circulation, which gives a glow to the skin. A lack of this vitamin can result in rough, dry skin. Include plenty of dark orange (carrots, orange, papaya, mango) and dark green (broccoli, spinach,) vegetables -- all of which are high in vitamin A. Low-fat yogurt is not only high in vitamin A, but also acidophilus, the "live" bacteria that is good for intestinal health. Anything that helps keep digestion normal is also going to be reflected in healthy-looking skin
Vitamin C helps to fight wrinkles and aids in collagen formation. It also plays a role in the healing process. Citrus fruits, strawberries, black currants, guavas, kiwi, peppers are all good sources.
Vitamin E Include nuts and seeds rich in Vitamin E such as walnuts, almonds, pumpkin and sunflower seeds as snacks to prevent sagging facial muscles, age spots and provide skin lubrication.
Vitamin B is vital for clear, luminous skin, youthful looks. Whole grains, pulses, lean meat aids in new skin cells formation and get rid of that washed out look.
Zinc found in shellfish, pulses, pumpkin seeds and whole grain cereals helps your skin to heal quickly and prevent skin infections.
Oils including flaxseed oil, olive oil and sesame oil can also serve as internal moisturizers for smooth, wrinkle-free skin. Oils for healthy skin are those labeled cold pressed, expeller processed, or extra virgin. The unsaturated fats in vegetable oils contribute to your own natural oils to give the skin sheen, plump out fine lines, and create the fresh-faced look of youth.
Foods rich in antioxidants such as strawberries, plums, citrus fruits, orange, red, yellow fruits and vegetables, wheat germ, nuts counteract free-radical damage and help reduce some of the aging effects of smoke and environmental pollution.
Iron is essential for healthy nails, skin color, and hair growth.
Water is essential for skin hydration to keep it moist, soft, supple & clear and helps cells move nutrients in and toxins out. When properly hydrated, we also sweat more efficiently. Doing so helps keep skin clean and clear as well. In case of insufficient intake of water, the body will draw on all its water reservoirs, including those of the skin, resulting in dehydration of the skin. Drink at least 8 glasses of water daily; intersperse these with fruit juices, including citrus, apple and pineapple; also vegetable juices, especially carrot, tomato and celery. Green tea have anti-inflammatory properties that may also be beneficial to skin health overall.
Healthy Do’s and Don'ts
Drink at least eight to ten glasses of water every day -- add a slice of fresh lemon or lime for extra flavor and zest
Eat seafood at least three times each week for the oils found in fish that help nourish your skin
Eat five to eight servings of fruits and vegetables every day (choose a variety of different colors -- red tomatoes, green peppers, orange )
Instead of refined white carbohydrates, go for moderate amounts of complex ones like whole-grain bread, brown rice and whole-wheat pasta
Make sure your diet includes 20 to 30 percent of calories from healthier fats such as avocado, olive oil, canola oil and the oils in wheat germ and flaxseeds to prevent dry skin
Don't:
Drink alcohol
Eat snack foods that are high in fat such as fried foods and processed foods such as burgers and chips containing large amount of salt, sweets, snacks, fast foods, fizzy drinks and alcohol and chocolate. Diet rich in these deprives the body of key vitamins and minerals needed for a healthy skin and should be restricted.
DAY’S MEAL FOR HEALTHY AND GLOWING SKIN
Mid Morning: Salad
Carrot Salad (with raisins, walnuts, sunflower seeds) or
Green Salad (Bell Peppers (Red, yellow, green), Broccoli, Lettuce, Olives, Cherry tomatoes with sesame seeds) or
Golden Fruit Salad (Apricots, oranges, Peaches, melon, Mango, Kiwi) or
Steamed Broccoli tossed with olive oil and garlic
Lunch / Dinner: Grilled fish/ chicken/ seafood with brown rice and plenty of vegetables. Or
Whole wheat chapatti with sesame seeds with stir fried vegetables, panchrattan dal or
Whole-wheat pasta with kidney beans, olives, basil and wheat germ
Follow with fresh fruit or low fat yogurt/ oat phirni for desert
Snack
A handful of mixed dried fruit, nuts and seeds (apricot/ figs/ prunes/raisins/almonds/ walnut/ pumpkin seed/sunflower seed) or
1 cup yogurt mixed with raspberries, strawberries, grapes, pineapple or
Stewed Fruits or
Fruit Kebab – Kiwi +apple +Pineapple + green grape + black grape + raspberry + strawberry + Paneer Cube + cheery tomato
Skin Drinks
Drink at least 8 glasses of water daily: intersperse these with Vegetable Juice (carrot/ Tomato & Celery)/ Fruit Juice (Apple/Apricot / Pineapple)/ Fruit Shake/ Green Tea
COMMON SKIN AND HAIR PROBLEMS AND ESSENTIAL NUTRIENTS
Vitamin C in conjunction with protein is necessary for the formation of collagen and elastin, both essential for soft, well-toned youthful skin. It regulates sebaceous glands to keep skin from drying out. Deficiency can result in collagen deterioration, with wrinkles, flabbiness, skin discoloration and other signs of unnatural aging. Vit C rich foods help to prevent facial lines, wrinkles and spider veins.
Vitamin E- This potent antioxidant helps the body retain moisture and reduce the harmful effects of the sun on the skin. It helps to reduce wrinkles thus preventing premature aging makes the skin look and feel smoother. Research has shown that large doses of vitamin E double healthy cell reproduction to slow the aging process and forestall premature wrinkling.
Vitamin A- This antioxidant helps maintain the structural integrity of cells and the healthy functioning of mucous linings. It keeps skin elastic and prevents dryness, wrinkling, and unnatural aging.
B Complex Vitamins: A deficiency of B complex vitamins can lead to: Dry skin, Scaly lips and premature wrinkles.
Selenium- An antioxidant, Selenium boosts the immune system, maintains skin elasticity and combats the ageing process.
Copper cooperates with other nutrients to preserve the integrity of the elastic-like fibers supporting the skin. Copper together with vitamin C and the mineral zinc helps to develop elastin, the fibers that support skin structure.
Zinc aids in the formation of collagen and helps prevent wrinkles. It is pivotal in maintaining healthy skin because it helps vitamin C to make collagen and supports the tissue-rebuilding action of vitamin A.
ACNE
Vit A has been shown to virtually eliminate milder cases of acne as it helps reduce the production of sebum, which clogs pores. It is also important in the prevention and clearing of infections of the skin Its deficiency may result in eruptions or dry and coarse skin, acne and pimples.
Vit E improves circulation and healing of scars. Eating Vitamin E rich foods may assist healing and reducing scarring.
Vit B2 protects skin and mucous membranes. Deficiency produces oily skin on the nose and chin - with the appearance of tiny fat deposits or white heads.
Zinc works to clear skin by taming oil production and may be effective in controlling the formation of acne lesions or help those already on your skin to clear sooner. Sometimes acne itself is a symptom of a zinc deficiency.
EFA Deficiency can result in acne.
AGE SPOTS
Vitamin C prevents the pigment clumping that the sun turns into age spots.
Vitamin E helps prevent dry, dull skin, age spots.
Acidophilus, the bacteria in live yoghurt also help to prevent spots.
DRY SKIN
Vit A deficiency may lead to dry, flaky complexion.
B complex Vitamins are helpful for dry or itchy dermatitis. Vit B-3 i.e. niacin, keeps the circulation smooth and active, thus ensuring an adequate supply of oxygen and nutrients to the skin. Deficiency has been linked with dermatitis, including redness, dryness, and scaling of the skin. Vit B-6 deficiency results in dry, oily, or scaly skin, and skin rashes.
When the water level falls in the epidermis the skin becomes dry and cracked.
BLEMISHED SKIN
Folic acid Deficiency can result in reduced nutrition to the skin cells and in blemished skin with a grayish-brown pigmentation.
Calcium helps clear blemished skin and revitalizes lifeless, tired-looking skin.
Zinc aids in the formation of collagen. It helps prevent wrinkles, dry skin and stretch marks, and promotes blemish healing.
COMMON HAIR PROBLEMS:
UNHEALTHY HAIR - feels dull, dry, brittle, with many split ends and has slow hair growth. It may also look bushy and frizzy. There are many reasons why ones hair can become unhealthy. The most common reason is poor nutrition. A diet high in sugar, salt, and animal fat are all bad for the hair because they create additional stress on the body, resulting in a greater need for nutrients, especially the B Vitamins. With deficiency of vitamins A, D, E, and essential fatty acids also the hair can become dry dull, with split ends.
HAIR LOSS – Hair loss can be caused by a number of factors including stress, yo-yo dieting, low iron levels or lack of Vitamin A, Vitamin B Complex and biotin in the body.
One of the causes of hair thinning & falling is unhealthy hair follicle. The follicle is in a constant need of nutrients, oxygen, and moisture to stay healthy and to stimulate new hair growth. Vitamin C, PABA, biotin can assist in the prevention of peroxidation of oil formation on the scalp, which left unchecked, can clog hair follicles and cause hair loss. Vitamin E, Zinc and Ionositol also help to prevent hair loss. Biotin and B Complex may strengthen hair, condition the hair and scalp and prevent excessive hair loss. Massaging the scalp once a week stimulates blood flow and helps to relieve stress, which can combat hair loss.
WEAK AND LIFELESS HAIR: A deficiency of protein in the hair can result in a temporary change of hair color and texture, resulting in brittle, thin, lusterless, kinky, easily tangled, weak and hair breakage below the surface of the skin. Hair is made of protein and proteins are used as the building blocks of strong hair. When the protein deficiency is corrected, the hair will return to its normal strong, shiny, full-of-body and bouncy condition.
GREASY HAIR - Deficiency of Vit B complex especially riboflavin can lead to greasy hair
DANDRUFF: Too much junk food and a deficiency of Vitamin A, B Complex, Vit B- 6, Essential fatty acids or zinc may result in accumulation of dandruff. Vitamin E and Selenium helps prevent and correct dandruff.
PREMATURELY GREYING HAIR can be caused by a lack of the essential amino acid phenylalanine, which translates enzymatically into melanin, the hair color pigment. Copper is an essential ingredient in melanin, the pigment that colours hair and skin and may reverse the greying of hair caused by copper deficiency. B vitamins are vital for delaying greying of hair.
COMMON NAIL PROBLEMS
DARKENED OR PALE NAILS. Probable cause may be iron deficiency.
DRY NAILS THAT SPLIT OR BREAK EASILY. Probable cause may be lack of protein, Vitamin A or Calcium. A protein deficiency can opaque white bands to appear on the nails or cause them to become dry, brittle, and very thin. Insufficient amounts of complete protein and/or vitamin A slow down the rate of nail growth.
FRAGILE NAILS with horizontal or vertical ridges. Probable cause may be Vit B deficiency. Horizontal ridges can also be a signal of a hormonal imbalance and sometimes appear during menstruation. Vertical ridges may signal anemia or iron deficiency or may results from aging or dryness.
HANG NAILS: Frequent hang nails usually indicate an inadequate intake of vitamin C, folic acid, and protein.
MOON-SHAPED or white spot on the nails. Probable cause is iron and zinc deficiency.
ESSENTIAL MICRONUTRIENTS AND THEIR SOURCES
FAT SOLUBLE VITAMINS
VITAMIN A
Liver, Kidney, Milk Fat, Fortified Margarine, Egg Yolk, Yellow and Orange Fruits & Vegetables, Dark Green Leafy Vegetables, Apricots, Peaches, Mango, Broccoli
VITAMIN D
Vitamin D Fortified milk, Milk fat, Liver, Egg Yolk,
Salmon, Tuna, Sardines, Butter
VITAMIN E
Wheat Germ, Vegetable Oils, Green Leafy vegetables,
Sunflower seeds, milk Fat, Egg Yolks, Nuts, soybeans
VITAMIN K
Liver, Soybean Oil, Other vegetable oils, Green Leafy
vegetables, Wheat Bran
WATER SOLUBLE VITAMINS
THIAMINE (B1)
Organ Meats, Legumes, Whole Grain and Enriched
Cereals and Breads, Wheat Germ, Potatoes
RIBOFLAVIN (B2)
Milk and Dairy Products, Green Leafy Vegetables, Enriched Cereal and Breads, Eggs.
NIACIN (B3)
Fish, Liver, Meat, Poultry, Whole Grains, Eggs, Peanuts, Milk, Legumes, Enriched Grains
PANTOTHENIC ACID
Eggs, Kidney, Liver, Salmon, Dairy Products, Mushroom,
(B5) Broccoli, Chicken
PYRIDOXINE (B6)
Pork, Glandular Meats, Cereal Bran and Germ,
Milk, Egg yolk, Oatmeal and Legumes.
FOLATE (FOLIC ACID) Green Leafy Vegetables, Organ Meats (liver), Wheat, Eggs, Fish, Dry Beans, Lentils, Cow Peas, Asparagus, Broccoli
VITAMIN B12
Liver, kidney, Milk and Dairy foods, meat, eggs, Fish
BIOTIN Liver, Mushrooms, Peanuts, Yeast, Milk, Meat, Egg Yolk, Most Vegetables, Banana, Grapefruits, Tomato, watermelon, Strawberries
VITAMIN C
Citrus Fruits, Tomato, Melon, Peppers, Greens, Raw Cabbage Guava, Strawberries, Lemon, Orange, Pineapple, Potato, Kiwi
INOSITOL
Fruits, Grains, Vegetables, Nuts, Legumes and Organ Meats such as Liver and Heart.
MINERALS
IRON Liver, Meat, Egg yolk, Legumes, Whole or enriched Grains, Dark Green Vegetables
ZINC Oysters, Shellfish, Herring, Liver, Legumes, Milk, Wheat Bran, Mushroom, Pumpkin seeds, sunflower seeds
COPPER Liver, Shellfish, Whole Grains, Cherries, Legumes, Kidney, Poultry, Oysters, Chocolate, Nuts, Mushroom, and raisins
SELINIUM Grains, Onion, Garlic, Meats, Milk, Wheat germ, seeds, Bran
OTHER MICRO NUTRIENTS
PABA Eggs, wheat germ
ESSENTIAL FATTY ACIDS
Safflower / sunflower/ corn/ soyabean/ groundnut oil, almonds Fish, flax seeds, wheat, bajra, rajma, soya, tofu, green leafy vegetables , walnuts, fenugreek seeds, mustard seeds
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