This article will discuss about some vegetables, nuts and seeds, which are extremely beneficial for improving overall skin health –

Carrots

• Consumption of carrot is really very useful for making the skin supple as it contains all essential nutrients, which are required for providing the skin health a boost
• It contains significant amount of beta carotene that helps to protect the skin from the detrimental effects of UV radiation thus helps in reducing the prevalence of skin cancers
• Its antioxidant activity is responsible for inhibiting the over production of cells in the outer layer of the skin as a result helps in decreasing flaky dead cells, which play significant role in inhibiting clogged pores formation
• Basically flaky dead cells are getting trapped within the skin and they subsequently combined with sebum to clog the pores. Pores are defined as tiny openings of the skin, which are responsible for releasing sweat as well as oil. When these pores are clogged then it can develop whiteheads, blackheads and acne thus consumption of carrot is recognised as an important remedial action for preventing these complications as it helps to reduce the prevalence of clogged pores by decreasing the number of flaky dead cells
• Vitamin A present in carrot is also responsible for restoring damaged collagen, which ultimately helps in improving skin elasticity and appearance

Broccoli

• Broccoli is considered as another important food, rich in Vitamin C that helps to provide the skin a radiant glow
• It contains significant amount of zinc as well as Vitamin A that also play vital role in nourishing the skin
• Its lutein component is responsible for protecting the skin from oxidative damages, which are responsible for making the skin dry
• Sulforaphane component of broccoli is also responsible for protecting the skin from the harmful effects of UV radiation
• It plays significant role in preventing wrinkles

Red or yellow bell peppers

• Red or yellow bell peppers are considered as a good source of beta carotene, which is converted into Vitamin A within body. It plays significant role in boosting up the overall skin immune system. It is associated with hydrating the skin too and helps to provide the skin a gradient glow. Vitamin A also helps to maintain a healthy dermis as well as epidermis, two top layers of skin
• It contains Vitamin C too, that helps to promote the synthesis of collagen and improves skin elasticity as well as skin barrier action

Spinach

• Incorporation of spinach in diet is a great choice for improving skin health as it contains the two most important skin friendly nutrients, Vitamin A and Vitamin C

• Vitamin A present in spinach plays significant role in protecting the skin from sun burns. It is also very effective for promoting natural moisturising by hydrating the skin, which ultimately helps to improve skin texture and glow
• Its Vitamin C content helps in improving skin elasticity by stimulating the synthesis of collagen
• Consumption of spinach is extremely useful for reducing the prevalence of squamous cell carcinoma

Kale

• It helps to hydrate the skin and significantly improves skin glow and smoothness
• It contains all four anti-aging Vitamins - Vitamin A, Vitamin C, Vitamin E and Vitamin K in significant amount that help in nourishing the skin and also delay the progression of aging process
• It is also associated with reducing oxidative stress thus helps to lessen the susceptibility of developing dermal disorders
• Consumption of kale is extremely useful for preventing skin damages and it also helps in accelerating the healing process

Sweet potato

• It contains significant amount of Vitamin A, Vitamin C and Vitamin E, all of which are extremely crucial for maintaining the skin healthy
• Consumption of sweet potato or its topical application is extremely useful for making the skin younger as well as softer
• It helps to impart a natural glow as well

Brussels sprouts

• It contains numerous vitamins, minerals and antioxidants that help to provide proper nourishment to the skin
• It also helps to keep the skin healthy and firm by stimulating collagen synthesis

Pumpkin

• Pumpkin is also considered as a good source of Vitamin A and Vitamin C, both of which are essentially required by the body for maintaining a healthy skin
• It helps to protect skin cells from sun damages
• It is also related with enhancing skin texture, appearance and elasticity by enhancing collagen synthesis

Kiwi

• Consumption of kiwi is very beneficial for maintaining a healthy skin as it is fully loaded with antioxidants, which help to protect the skin from oxidative damages as a result reduces the risk of developing various dermal disorders
• It helps to prevent aging as well
• It also contains Vitamin C that helps to make the skin healthy and supple

Tomatoes

• Consumption of tomato is extremely useful for improving skin health as it contains significant amount of Vitamin C, Vitamin A, lycopene and lutein, which all are very important for nourishing the skin

• It is very effective for preventing wrinkles

Almond

• It contains significant amount of Vitamin E, which is considered as one of the most important skin care vitamins
• Vitamin E is extremely helpful for repairing scarred cells and plays vital role in defending the skin from sun damages
• It acts as powerful antioxidant too, thus plays vital role in protecting the skin from oxidative damages as a result reduces the prevalence of dermal disorders and aging

Brazil Nuts

• Dark circles under the eye are a very common issue and basically dark circle develops when the skin loses collagen. It has seen that when skin loses collagen then it becomes thin as a result the veins beneath the eyes become more visible
• This complication can be easily managed by consuming Brazil nut as it is packed with selenium, an imperative trace element helps in boosting up collagen production
• It is also associated with preserving a protein named elastin that helps to make the skin tight and smooth
• It helps to moisturise the skin too and enhances melanin production that helps to protect the skin from UV radiation

Walnut

It is a major source of omega 3 fatty acid that helps to reduce the prevalence of skin cancer by inhibiting the production of COX-2 chemical in body

Flax seed

• It contains significant amount of omega 3 fatty acid, which plays vital role in promoting overall skin health
• It helps to hydrating the skin and improves skin appearance
• It helps to treat skin inflammation as well as irritation

Chia seed

• Consumption of chia seed is extremely useful for improving skin barrier functions
• It also contains desirable amount of omega 3 fatty acid that helps to make the skin healthy and supple
• It helps to improve the symptoms of skin irritation, rough skin and dry skin

Sunflower seeds and Safflower Oil

• It exerts potent antioxidant activity that helps to protect the skin from damages as a result prevents aging
• It is also associated with improving skin glow and all the credit goes to its Vitamin E content

Coconut water and coconut oil                     

It contains numerous important trace elements that help to rehydrate and replenish the skin and provides the skin a softer and younger look

All of these above stated foods are extremely helpful for providing all the essential nutrients to the skin, which help to improve the skin health from inside out and also provide the skin a radiant glow.

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Rai, V., 2018. Glow: Indian Foods, Recipes and Rituals for Beauty, Inside and Out. Penguin Random House India Private Limited.

Solway, J., McBride, M., Haq, F., Abdul, W. and Miller, R., 2020. Diet and Dermatology: The Role of a Whole-food, Plant-based Diet in Preventing and Reversing Skin Aging—A Review. The Journal of Clinical and Aesthetic Dermatology, 13(5), p.38.

Woodby, B., Penta, K., Pecorelli, A., Lila, M.A. and Valacchi, G., 2020. Skin health from the inside out. Annual review of food science and technology, 11, pp.235-254.