Eat a well balanced diet

A balanced diet of protein, carbohydrate and fats with required amount of minerals and vitamins is essential for good, healthy skin.

               

Proteins
Proteins are needed for repair of body tissues. The skin and hair need enough protein and the deficiency causes dull and dry skin and scalp. Vegetarians specially need to plan their diets carefully to include protein rich foods such as soya beans, sprouts, cheese, milk, grains, peas & beans.

Carbohydrates
Sugar is one of the carbohydrate rich food. Excess carbohydrate which is not needed to supply immediate energy demands, is stored as fat. Instead of sugar, add brown sugar or honey to your diet. Both help purify blood and cleanse the body of toxins. Instead of white bread and white flour (in which the nutrients such as vitamins and fiber are removed during refining) use brown bread and whole wheat flour chapattis.

Fiber
Fiber is very important. This indigestible carbohydrate is concentrated in the peels & rinds of fruits and vegetables and in the outer layers of grains and pulses. Fiber rich foods promote radiant flossy skin and clear eyes.

Fat
You need very little fat, but a little is necessary for good circulation and supple & soft skin.

Vitamins
Adequate supply of vitamins is very helpful in maintaining a healthy and glowing skin; and preventing premature ageing. Revitalize your skin with a regular intake of vitamins.

Vitamin A
It helps repair body tissue, prevents skin dryness and postpones ageing. Make sure you get lots of Vitamin A by supplementing your diet with milk, cheese, eggs, butter, spinach, broccoli, carrot and fish oils. Vitamin A is fat soluble. This kind of fat gets stored in the liver, so make sure you do not have it in excess.
Vitamin B
It improves circulation and skin color. It is found in yoghurt, brown bread, wheat germ, yeast, cereal and green leafy vegetables. Vitamin B is water soluble, which means it can be taken daily.
Vitamin C
It acts as an antioxidant and helps to maintain levels of collagen, a protein constituent of skin that is essential for healing the skin as well as keeping it smooth, firm and healthy-looking. Eat lots of citrus fruits, strawberries, blackcurrants, potatoes, cabbage, broccoli and sprouts. Vitamin C is also water soluble and can be taken on a daily basis.
Vitamin E
It acts as an antioxidant and has anti-inflammatory effects on the skin. When applied topically, vitamin E has been known to improve moisturization, softness and smoothness and also provide modest photo protection.

Minerals

• Calcium helps clear blemished skin and revitalizes lifeless, tired-looking skin.
• Chromium improves circulation for healthy skin and hair.
• Copper is important for the production of skin pigment and for the prevention of blotches under the skin from ruptured blood vessels. It also cooperates with other nutrients to preserve the integrity of the elastic-like fibers supporting the skin.
• Iodine promotes healthy hair, nails, skin, and teeth.
• Iron is essential for healthy nails, skin color, and hair growth.
• Magnesium is required to prevent skin disorders.
• Selenium maintains skin elasticity. It helps prevent and correct dandruff.
• Potassium helps maintain healthy skin and prevent puffiness.
• Sulfur helps maintain healthy hair, nails, and skin. It also prevents dermatitis, eczema, and psoriasis.
• Zinc aids in the formation of collagen. It helps prevent wrinkles, dry skin and stretch marks, and promotes blemish healing. Zinc prevents hair loss, and brittle or spotted nails. Without enough zinc, deficiency of Vitamin A can occur even though the intake of that vitamin appears adequate.

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