9 Nutrition Secrets for a Beautiful Skin

February 27, 2017 Yusra Kashif

Everyone wants a beautiful skin and that too forever. Nothing remains the same, time changes and so does our surroundings including ourselves. Let’s talk about the largest organ of our body, SKIN, which is a reflection of us.

Secrets for Beautiful Skin

Skin doesn’t stay the same through the decades, but still we can have a beautiful, radiant skin even in 60’s and beyond, if properly looked after. Our food can be a biggest support in maintaining the youth of our skin through the ages.

Healthy lifestyle,
good skin care and above all
proper nutrition can slow down the signs of ageing.

Glowing, beautiful skin can camouflage our complexion and features if we think we are not happy with them.

If you are truly in love with your skin, instead of adding effects to your pictures to make your skin look good, go for the NUTRITIOUS way. Here are some SKIN nutrition secrets for beautiful skin, beautiful you.

1.Water

On my skin nutrition secrets list, number 1 is water. Water cleansing benefits are numerable if taken as first thing in the morning and half an hour before every meal.

Water increases metabolic rate and ameliorate digestive system, hence removes toxins and waste products from the body, there by performing it’s cleansing job.
It is essential to keep our skin moisturised and hydrated, thus boosting the complexion.
Water transports essential nutrients to skin cells which in turn perk up our skin on outside.
It also increases skin elasticity, there by helping delay the signs of ageing like wrinkles.
Soothing warm shower de-stress our whole body or a cool generous drizzle of water tightens the pores and rejuvenates the skin.
The hydration power of water gives skin a firm, full,plump and youthful appearance.
Daily Water Requirement

Recommended daily intake of water is around 8-10 glasses (2-2.5 litres).

Sources

Other than drinking water, so even fruits and vegetables that have high water content can add to our water levels. These fruits and vegetables have 85-97% water by weight.

Watermelon
Pineapple
Cherry tomato
Peaches
Grapefruit
Cantaloupe
Cranberries
Oranges
Cucumber
Lettuce
Tomatoes
Green cabbage
Cauliflower
Eggplant
Red cabbage
Peppers
Spinach

2.Vitamin C

Why do we age? Free radicals, formed during metabolic processes and exposure to UV from sun and pollution, harm our cells and hasten the ageing process of our skin. Vitamin C is a SUPER antioxidant that not only provides defence against these free radicals, but also attacks them.

It plays an important role in synthesising collagen that plays a critical role to provide form, firmness and strength to the skin.
Vitamin C is like a power house, drastically improving skin’s natural healing response.
Studies have proven that application of vitamin C to the skin is 20 times more effective than oral ingestion.
Increasing vitamin C also helps in combating dry skin.
Recommended Allowance

The Recommended Dietary Allowance for vitamin C for both men and women is 3,000 mg.

Sources

Richest sources of vitamin C are

Acerola cherry 1,677mg/100gm
Barbados cherry 1,678mg/100gm
Black currant 200mg/100gm
Camu Camu 2,700mg/100gm
Grape fruit 34mg/100gm
Guava 228mg/100gm
Kakadu plum 2800mg/100gm
Kiwi 150mg/100gm
Mango 28mg/100gm
Orange 53mg/100gm
Papaya 62mg/100gm
Strawberry 57mg/100gm
Yellow bell pepper 183mg/100gm
Kale 120mg/100gm
Broccoli 89mg/100gm
Tomato 100mg/100gm
Peas 60mg/100gm

3.Vitamin E

Vitamin E is a fat soluble vitamin that is another common ingredient to many skin care products.

Also, Vitamin E, an antioxidant, just like vitamin C, fights against factors like free radicals that damage collagen and cause skin dryness, fine lines and wrinkles.
Recommended Allowance

According to US Recommended Daily Allowance, vitamin E daily requirements to of an adult is 15mg. 1Tbsp of wheat germ oil gives more than 100% of daily vitamin E allowance.

Sources

List of vitamin E rich foods

Wheat germ oil 149.4mg/100gm
Chilli powder or paprika 38.1mg/100gm
Sunflower seeds 10.2mg/ounce
Almonds 6.9mg/ounce
Avocado 5mg/fruit
Kiwi 1.5mg/100gm
Olive oil 14.4mg/100gm
Broccoli 14.4mg/100gm
Shrimp 2.2mg/100gm
Rainbow trout 2.8mg/100gm

4.Vitamin A

Genuine skin protection equals healthier, beautiful skin. Easy way out to achieve this goal is proper nutrition and vitamin A takes lead role in giving these services.

This vitamin takes the position of “gold standard” in prevention of wrinkles formation.
Vitamin A mends the cellular structure of the epidermis thus optimising UV protection.
It dwindles clumping of melanin granules, hence reducing brown spots.
Vitamin A diminishes sebum production and thus plays a pivotal role in treating acne.
It’s exfoliating nature makes skin smooth and even-toned.
Recommended Allowance

Vitamin A is included in most multivitamins, and the U.S. recommended dietary allowance (RDA) for men is 3,000 IU and 2,300 IU for women.

Sources

Vitamin a rich sources are:

Cooked sweet potato 19218 IU/100gm
Boiled carrots 17033 IU/100gm
Cooked kale 13621 IU/100gm
Spinach 19381 IU/100gm
Squash 11155 IU/100gm
Romanian lettuce 8710 IU/100gm
Dried apricots 12669 IU/100gm
Tuna fish 2520 IU/100gm
Mango 1082 IU/100gm
Cod liver oil 14000 IU/1Tbsp
Turkey liver 75333 IU/ 100gm
Milk 395 IU/1 cup
Peas 1680 IU/Half cup
Tomato 1025 IU/Fruit
Beef liver 16898 IU/100gm

5.Vitamin K

Adequate levels of vitamin K blocks the formation of calcium crystal, when calcium leaches out of bones due to low vitamin K in the body. This calcification not only hardens arteries but also affects the connective elastin by rendering the calcium get deposited in elastin fibres making them hard and thus causing wrinkles.
This fat soluble vitamin is vital for the formation of certain proteins to support healthy skin.
Recommended Allowance

The Recommended Daily amount of vitamin K for females is 90 microgram and for males it is 120 microgram.

Sources

Food sources of vitamin K are

Kale 444mcg/half cup
Spring onion 103mcg/half cup
Brussels sprouts 78mcg/half cup
Cabbage 82 mcg/half cup
Broccoli 46 mcg/half cup
Prunes 52 mcg/half cup
Cucumber 49mcg/1 vegetable
Collard 527mcg/half cup
Spinach 513mcg/half cup
Turnip greens 441mcg/half cup
Beet greens 697mcg/half cup
Blue berries 28.56mcg/cup

6.Selenium

It is a trace mineral, but incredibly vital with numerous health benefits. Selenium deficiency can have consequences for normal well being of our body as well as the health of our skin too.

Selenium is an important component of an enzyme that is necessary for the antioxidant function of glutathione that protects against cellular damage from free radicals thus slowing down ageing and preventing skin cancer.
It is also responsible for skin firmness and elasticity.
Selenium boosts the antioxidant function of vitamin E by promoting it’s absorption.
Along with other minerals, Selenium supports the first line of defence of our body, white blood cells, thus strengthening the response to infections.
Recommended Allowance

200 mcg/day

Sources

Selenium is found in:

Organ meats
Seafood
Muscle meats
Beef
Turkey lamb
Brazil nuts(2 Brazil nuts fulfils the daily requirement of our body)
Walnuts
Whole grains
Brown rice
Wheat germ
Onion

7.Zinc

Zinc regulates the production of oil, thus preventing acne.
It safeguards against the harmful UV rays of sun.
It contributes to repair damaged tissues and wound healing.
Zinc carries vitamin A to skin, thus promoting healthy skin.Sources
Oysters
Pecans
Pumpkin seeds
Ginger
Legumes
Seafood
Mushrooms
Whole grains
Poultry

8.Green Tea

The key to glowing skin is staying hydrated. Green tea is an ancient herbal drink touted as a super health beverage.

Tea, yet another ingredient, rich in polyphenol, that actively protect against free radicals thus reducing inflammation caused by UV rays.
Most health professionals suggest 3-10 cups daily consumption of green tea.
Animal studies showed that vitamin A provides protection from skin cancer.
The well documented antioxidant and anti-inflammatory properties of green tea suggest that it delays the progression of wrinkles and skin sag.

9.Coconut Oil

If you need a reason to love coconut oil, go ahead and add healthy and beautiful skin to your list of benefits. Coconut oil can be consumed orally and applied superficially too. Coconut can penetrate skin and hair better than any other oil, making it an exceptional moisturizer. For that exact reason, coconut oil forms the base ingredient of numerous body care products like lotions, creams, soaps and scrubs etc which are used for skin care.

In a research it was proven that it increases hydration and reduces water loss in seriously dry skin.
Coconut oil’s antioxidant power, moisturise both internally and externally, thus repairs and heals the damaged skin by protecting against free radical that causes ageing.
It also stimulates thyroid to convert cholesterol into anti-ageing steroids.
Eating coconut oil every morning drastically make you feel have a hydrated skin with even tone.
Coconut oil can be used to cook, bake, add in salads and beverages and even eat straight away.
Recommended Allowance

Coconut oil can be consumed by using it in cooking, baking and salad dressing etc. It can be consumed directly 1-4Tbsp daily depending on how much or less you like it.

Do you know any other food fact for a healthy and beautiful skin? Let us know in the comment section.

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Yusra Kashif

Yusra Kashif has done masters in Food and Nutrition. She has also worked as a Dietitian in an international hospital and as a teacher in a private school. Currently she is taking a further degree in “Food and Nutrition Advisor” from U.K. She loves crafts, baking, cooking and exploring. Yusra is currently a stay at home mum and a part time writer.