The largest organ of the human body is the skin. It performs several crucial functions, such as acting as a barrier to chemical, biological, and physical threats, maintaining water and electrolyte balance, and helping regulate body temperature. This proves why healthy skin is more than just its look.
The intake of food types affects the functioning and health of the entire body, and for this reason, the skin is no exception. A nutrient-rich, well-balanced diet helps enable biological processes present in both young and aging skin. Studies have proven the importance of nutrient intake as it impacts skin aging. The appearance and functioning can also be indicative of certain nutritional deficiencies. You will get to know a few of the essential food ingredients below that help maintain the functionality of your skin naturally.
1. Proteins
The human body turns the proteins into building blocks called amino acids. It reuses them to make other proteins, such as collagen and keratin. These are used to structure the skin. Amino acids are also helpful in removing old skin. Certain amino acids are antioxidants and help protect the skin from UV light and free radicals. These free radicals are made when your body breaks down certain foods or is under the effect of smoking.
2. Vitamin A
Vitamin A is required for the skin's upper and lower layers. It helps prevent sun damage by interrupting the process that breaks down collagen. It acts as an antioxidant. Therefore, it may protect the skin against sunburn, though it doesn't provide as much protection as wearing sunscreen. It thus helps the oil glands, which are present around the hair follicles, function. It aids in healing cuts and scrapes, mainly when the individual is on steroids to reduce inflammation.
3. Healthy fats
Healthy fats give the skin its glow. Too little fat intake can cause wrinkles and dry skin. Polyunsaturated and monounsaturated fats from plant sources, such as seeds, nuts, avocados, and fish, make the skin firm, moist, flexible, and good for the heart. Omega-3 fatty acids are polyunsaturated fats used by the human body to build cell walls.
4. Carotenoids
Carotenoids are pigmented molecules that are made from plants with antioxidant properties. Lycopene and beta-carotene are the two data points related to skin health. Beta-carotene is a provitamin because it converts to vitamin A in the human body. Many research studies have concluded that people who regularly consume foods rich in beta-carotene experience a decreased rate of various forms of cancer formation.
Implementation of beta-carotene is risky for people who are heavy smokers, though it is helpful for the general population of healthy people. Fruits that are rich in beta-carotene have anti-inflammatory properties and resemble a Mediterranean type of diet.
Food sources include carrots, green, leafy vegetables, sweet potatoes, dried apricots, sweet peppers, broccoli, cheese, and squash.
Glycogen is a potent antioxidant with photoprotective properties. Tomatoes and other foods, including tomato waste, have the highest level of lycopene—the concentration of glycogen increases when cooked. Pink grapefruit and watermelon are excellent sources of glycogen.
5. Curcumin (turmeric)
Curcumin is the most essential active ingredient in turmeric. It is a powerful antibacterial agent with anti-inflammatory properties, which have been documented to help with any inflammatory skin problem.
Curcumin has been researched for various skin problems; more than half of those studies have shown beneficial effects. However, more work is still needed in this area to clarify the correct application of the herb, the level of benefit that can be achieved through it, and the mechanism of action of turmeric in improving skin problems.
The ideal dose of turmeric for skin care is unknown. Curcumin can be administered through diet and capsules of turmeric powder.
6. Probiotics
Specific strains of probiotics are well known to reduce ultra-damage, decrease skin sensitivity, and increase recovery time after skin damage. Probiotics have been proven advantageous in many skin conditions, including atopic dermatitis, acne, and Rosacea. What you eat makes a difference in supporting the gut microflora of your body. The effects of supplemental probiotics can be improved by following a plant-based diet.
Probiotics have been proven to improve the healing of infected skin wounds and GI ulcers through various proposed mechanisms of action. Many probiotic strains exist, and comparing these research studies is difficult because they use many different strains of probiotics at varying concentrations.
7. Vitamin C
This enables the twisted web of proteins to hold its shape. Vitamin C is also a powerful antioxidant that protects the human body from radicals and bites, possibly decreasing the possibility of skin cancer. Lower levels of vitamin C can result in easy bleeding and grouping of acne, as well as slow healing of acne on the skin.
8. Vitamin E
Vitamin E is an anti-inflammatory and antioxidant agent. UV light damages the skin and leads to wrinkles, sagging, and skin cancer. However, UV works with vitamin C to strengthen the cell wall. It is, therefore, recommended that you intake regular multivitamins that have 100% of the daily value of most minerals and vitamins. This is especially true for people with limited access to good food sources for these crucial nutrients.
In conclusion, the intake of the right food ingredients does help promote the overall health of the skin and human body. Healthy skin is essential for healthy physical and mental aspects. Therefore, you should include in your diet the right food that helps maintain the functionality and appearance of your skin. A lack of proper diet balance can harm your skin and overall health. So, when you choose what to eat, you choose the right skin and good health.
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by Madhu Hirani in Personal Care
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