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  • Writer's pictureShruti GOCHHWAL

The Relationship Between Diet and Good Skin

Diet plays a very important role in maintaining the overall health of our body. But are you aware that diet can also affect the condition of your skin?

For years, several research groups have explored the relationship between food and skin conditions. It is reported that dietary interventions in some cases can influence the course of the skin disease like in acne, psoriasis or eczema. In others, dietary change may serve as one aspect of prevention, such as dry skin or skin cancer and ageing of the skin. Let’s about some foods that can help maintain your skin health.

Foods that can improve your skin complexion

Skin reflects the general inner health status of an individual and when it comes to complexion concern we end up using over the counter medications or topical creams. These OTC medications can only provide temporary benefits. If you are looking for long term benefits try eating the below-mentioned foods for skin whitening and for healthy skin

  1. Vitamin C rich fruits

  2. Tocopherols or vitamin E rich fruits and vegetables

  3. Carotenoids

  4. Vitamin C rich fruits

Vitamin C rich fruits

Vitamin C is good for whitening of your skin, Credits: pixabay

Citrus fruits,  guava,  rosehip, chilli pepper blackcurrant, or parsley. Vitamin C is a potent anti-oxidant and is extremely used in lightening of the skin, pigmentation, anti-ageing and in sun protection formulations. Consuming vitamin C rich fruits and vegetables protects from UV radiation that causes skin darkening. Its antioxidant property may help scavenge the dead cells of your skin giving you a healthy and glowing skin.

  1. Tocopherols

Vitamin E, tocopherols

Vitamin E rich fruits, Credits: pixabay

Vitamin E or tocopherols are also naturally occurring endogenous non-enzymatic antioxidants. It is available in vegetable oils like wheat germ oil, sunflower oil, safflower oil and seeds, soy, corn,  and some sorts of meat. Research studies have suggested vitamin E to reduce erythema, sunburned cells, chronic UVB-induced skin damage and photocarcinogenesis.

  1. Carotenoids

Beta Carotenoids

Carotenoids, Credits: pixabay

These are Vitamin A derivatives found in Carrots, pumpkin, sweet potatoes, mangos and papaya. Upon dietary supplementation, the carotenoids are known to enrich the skin from inside. It has also found that it reduces melanin production in the skin after sun exposure.

Your skin complexion is also altered due to tan build up. Suntanning causes DNA damage in the skin which triggers increased melatonin production as a protective effect. This may cause your skin colour to look dark and tanned. In such cases, tan removal creams may help. Or you can also use homemade natural tan removal face wash.

How to make Tan removal face wash at home?

Tan removal ingredients

Tan removal ingredients, Credits: pixabay

To make a Tan removal face wash or scrub at home you may require following ingredients

  1. 1 tsp of turmeric

  2. 1 cup of Bengal gram flour,

  3. 2 spoons of milk/curd

  4. 1 tsp lemon juice

  5. Water as required to make a thin paste

Mix all the ingredients and make into a thin consistency. Apply the paste on your skin. Let it dry, remove it gently by scrubbing it away using lukewarm water.

Foods that can Help Fight Dry Skin

Dry skin results when the sebaceous glands in your skin are dried up. Here are some foods for dry skin:

  1. Avocado

  2. Nuts and seeds

  3. Spinach

  4. Buttermilk

  5. Fish

1.   Avocado –


Avocado moisturizes your skin, Credits: pixabay

Avocado is a superfood that contains potassium, zinc, selenium, lecithin, and many other nutrients which nourishes and moisturizes the skin. Avocado is also a rich source of antioxidants,  folate, betacarotene, omega-3 fatty acids, vitamin C and E,

That protects your skin from harmful UV radiation.

2.   Nuts and seeds

Nuts and seeds for glowing skin

Nuts and seeds, Credits: pixabay

Loaded with antioxidants, vitamin E and essential fatty acids nuts and seeds can play a pivotal role in nourishing the body from within. The oils can make your skin smoother and supple your skin with essential nutrients.

3.   Spinach


Spinach leaves, Credits: pixabay

Spinach- the green leafy vegetable is loaded with antioxidants and H20, which keeps your skin hydrated and gives a moisturizer effect.

4.   Buttermilk


Buttermilk, Credits: pixabay

Lactic acid in the buttermilk can keep your skin hydrated, protects it from UV rays and replenish your skin with its antioxidant properties.

5. Fish –

Fish contains essential amino acids and fatty acids that repair the skin cells and enrich it with essential nutrients. In this way, your skin may look beautiful and glowing even during the winters when the dry conditions are affecting your skin moisture.

Dietary modification may serve as an important component of therapy for certain skin conditions. Certain nutrients, foods, or dietary patterns on one hand protects your skin from various ailments while on the other it may act as disease “triggers”.

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