Times of Oman
Dec 01, 2015 LAST UPDATED AT 04:38 AM GMT
Look beautiful naturally
September 5, 2013 | 12:00 AM

The skin is highly responsive to optimal nutrition and a lot of skin problems can be prevented by healthy eating

The most beautiful strategy you can employ to get vibrant skin is to pursue optimal health and nothing can cover up the effects of missing nutrients and toxic foods. Like any other body part, your skin also needs ample supply of essential nutrients to look and feel its best. Skin requires the right kind of fatty acids, vitamins and minerals and these nutrients take time to reach the skin when we change and improve our diet.

Smart strategies
No to fried foods: All types of deep fried foods and dishes have negative effects on overall health and wellness of skin so your best bet is to avoid eating them as much as you can.

Avoid foods containing hydrogenated oils: Hydrogenated oils interfere with hormones known as prostaglandins that keep skin healthy so it is recommended to abstain from margarine containing foods like prepackaged cookies, baked goods, chips and other junk foods due to the toxic fats in them which can harm your skin.

Keep your gut healthy: Fibre rich foods and beneficial bacteria are both essential for healthy skin. A lack of fibre leads to constipation which causes toxins to circulate throughout the body and come out through the skin. Unhealthy bacteria in the GI tract increase the amount of waste the liver has to detoxify and an unhealthy liver will lead to decreased skin health.

Improve liver functions: The liver and the skin are both organs of detoxification. If the liver is not doing a good job getting rid of toxic material, more toxins will come out through the skin, decreasing skin quality; that is why a healthy liver is critical for a healthy skin.

Vital nutrients for your skin
Vitamin C: Vitamin C rich foods like citrus fruits, strawberries, tomatoes, broccoli, peppers, leafy greens and potatoes play a crucial role in how you and your skin looks and also protect your skin from premature ageing and wrinkles.

Magnesium: This trace mineral is one of the most important nutrients for beautiful skin and may be especially helpful along with the B complex and antioxidant nutrients in preventing wrinkles. Food sources of magnesium include nuts, seeds, whole grains, beans, seafood, leafy greens, and fresh vegetable juices.

Zinc: Countless studies have shown that zinc is extremely important for a healthy skin and has been found very useful in the treatment of acne. Food sources of zinc are red meat, seafood, oysters, and nuts and seeds are some of the few foods that contain zinc.

Essential fatty acids: Essential fatty acids rich in omega 3 play significant role in helping our skin acquire smoothness.

Water: Drinking 8-10 glasses of plain, pure water is one of the most important and simplest thing we can do to get a healthy and vibrant skin.

Summing Up
•Skin problems respond well to optimal nutrition.
•Healthy skin requires a wide array of nutrients, healthy liver function, good digestion and assimilations of nutrients and abundant amounts of beneficial bacteria in the intestinal tract.
•Avoid hydrogenated oils, fried foods, sugar, white flour products, etc.
•Drink plenty of water.
• Healthy skin requires adequate sleep and regular exercise.

Monika Seth/Nutritionist and diet consultant specialising in weight loss at Al Raffah Hospital

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