9 Important Nutrients Which Help us to Keep Beautiful, Healthy and Glowing Skin
Skincare is as important as maintaining a healthy body. And it’s identified that the diet we follow is a key factor in this. Wellness of the body and skin can be attributed to different compounds constituted in our regular diet. These necessary substances are what we have identified as the vitamins, minerals and other molecules that provide the needed nutrition to the body. For a person to power through the daily rigorous tasks, an adequate amount of nutrients need to be supplied to the body. Apart from performing the basic functions, the body needs substantial nutritious food to maintain flawless skin and a healthy immune system. Deficiency of any of the required vitamins and minerals will directly reflect in our skin and appearance.
Therefore an individual needs to consume a nutritious, balanced diet for the proper functioning of his body.
A balanced diet comprising of all the vitamins and minerals are essential for a person to lead a radiant and youthful skin. Changes in the dietary uptake of a person can drastically change his body for the better or worse. The regular supply of nutrients allows the body to perform various physiological functions of the body and hence when there is a deficit of these nutrients these functions cannot take place naturally or regularly.
Here we are discussing the 17 important nutrients which help us to keep beautiful skin which everyone desires.
1 – Carbohydrate:
Scientifically, the hydrates of carbon are known as carbohydrates, which is found in vegetables, fruits and dairy products. it is saccharides that is starch, sugar, fibre etc. it is undeniable that the consumption of carbohydrates in the right amount can help to maintain radiant & glowing skin. Carbohydrate-rich diet is highly effective to fight against free radicals and prevents ageing. It’s because carbohydrates have a significant amount of antioxidants which can fight against this. The healthy sources of carbohydrates are fruits such as berries, melon, pears, banana etc.. Addition to this starchy leafy greens, sweet potato, green beans, milk products, legumes etc. Including carbohydrates in your diet in moderation has many benefits to keep radiant skin and more.
2 – Protein:
Proteins are essential to the smooth functioning of the human body. technically, Proteins are large macromolecules composed by chains of amino acids which are the building blocks of reconstruction of the skin. Along with carbohydrates, proteins serve as a fuel source to our body. There are several amino acids that we should acquire from our diet, which serves as precursors. protein-based food such as yoghurt, fish, beans, whole grains and nuts can frequently shed the older cells and replace it with new which is crucial for a wrinkle-free, beautiful skin.
3 – Essential Fatty Acids
Essential fatty acids are those cannot be obtained in the body and which are supposed to intake through your food. Essential fats carry a vital role in the metabolical structure and to protect the skin. A balanced diet which consists of healthy facts can act as a moisturiser to your skin and to protect your skin from free radical damage. Including omega3 and omega6 to your diet is necessary. Avocado, chia seeds, walnut etc. are rich supplements of essential fatty acids.
4 – Vitamin A:
Protection is not only meant to be putting lotions and creams on your skin. It is more what you take within the body. Multivitamins are attributed to the perfect structure and appearance of the skin. ButVitamin A plays a key role in keeping your skin radiant and blemish-free. The good sources of Vitamin A are leafy green vegetables, eggs, carrot etc. It is recommended the daily intake of vitamin A.
5 – Vitamin B Complex:
is scientifically proven that B complex vitamin, can slow the ageing and to improve the skin health. Vitamin B is water-soluble and helps the body to produce new cells in the body. Some dietary sources of b complex vitamins are nuts, seeds, meat etc. It helps to reduce acne and inflammation.
6 – Vitamin C:
Vitamin c, which commonly found in citrus fruits are important dietary intakes to keep your skin glowing and which can remove dead cells. It can improve the skin tone and the differences could be seen in the overall wellness of the skin. It plays a vital role in nourishing our skin and it also offers nutrients to boost energy level. deficiencies of vitamin c can lead to wrinkles, dryness etc. broccoli, Brussel sprouts, capsicum etc are the rich sources of vitamin c along with citrus fruits.
7 – Vitamin E:
Eight soluble fats consist of 4 tocopherols and 4 tocotrienols are togetherly known as vitamin E. Vitamin E protects and improves the elasticity of the skin. Almonds, Hazelnuts, Avocado are rich in vitamin E. Vitamin nourishes our skin.
8 – Vitamin K:
Vitamin K is a group of, fat-soluble vitamins. It can be found in Vegetables like kale, parsley, lettuce. Addition to this we can found Vitamin k in smaller amounts in fish, liver, eggs, cereals etc Vitamin K makes sure that to keep skin healthy and beautiful by reducing dark spots, rough patches, dark circles etc. its necessary to accelerate skin healing. Spinach, cabbage, green beans are rich vitamin k.
9 – OMEGA 3:
Omega 3 is fatty acids manage the production of oil in our skin. as the largest organ of our body, it is important to give special attention to our skin. In case one is unable to consume omega 3 diets, one should look for Omega 3 supplements as omega 3 prevents your skin from premature ageing and reduce the risk of blemishes. Hydration of the oil can also be attributed to omega 3 fatty acids. Salmon, mackerel, tuna, soybean oil, canola oil are some of the dietary sources of omega 3.