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Our body needs complete nutrition to promote healthy skin. The nutrients in food are powerful antioxidants that flush out free radicals and toxins from our body. Here are 5 dos and don’ts for a glowing skin.

Foods to Include

Water: Drink plenty of water as it helps reduce acne by flushing toxins out of your system and keeping your kidneys, liver and bowel functioning effectively. A sluggish digestive system is often linked to acne. Water will also help keep your skin supple and hydrated. Dehydrated skin can become dry and flaky as the skin’s natural exfoliation slows down and pores become blocked.
Antioxidants: Include loads of yellow and orange colored foods like carrots, sweet potatoes, yellow and orange bell peppers, oranges, tangerines, mangoes, papayas, lemon and apricots. These foods are rich in vitamin A and C. Vitamins acts as an antioxidant to neutralize harmful elements in our skin, helping to prevent wrinkles, resist infection and keep our skin youthful. Vitamin C promotes and protects collagen, which provides support and elasticity to your skin thus delaying the onset of wrinkles. Berries like blueberries, blackberries, strawberries, beets, plums and red grapes are a great source of polyphenols antioxidants that are known for their anti-ageing capabilities and for lending a pink glow to the skin.
Green veggies: Eat at least 50g of greens per day. You can have veggies like broccoli, cabbage, collards, green bell peppers, kale, kiwi and spinach. These greens are rich in iron, which helps to prevent dark circles.
Vegetable Oil: Use oils rich in poly and monounsaturated fats like sesame, mustard and olive oil for cooking to overcome skin dryness. Good fats are required to maintain the texture of our skin. These oils provide the added benefits of being rich in omega-3 fatty acids, which is good for the heart.
Fiber-containing foods: Include high-fiber foods like oats, barley, ragi, bajra, whole wheat grains, different variety of fruits and vegetables in your diet. Fiber helps to promote the digestive process and remove toxins from the body leading to clear skin. These are also rich in B vitamins, which aid new skin-cell growth.

Foods to avoid

Refined and sugary foods: Excess consumption of sugary foods like chocolate or sweets is one of the main causes of acne. Refined and tinned foods are considered to be huge skin sinners. A diet that is high in sugar makes your body susceptible to bacterial infections, which may further aggravate spots and other skin conditions. Instead, have wheat bread, oats and other grains or substitute white rice with brown rice, and white sugar with honey or brown sugar.
Fried and spicy Foods: Excess consumption of fatty foods can cause sluggish digestion, cloudy thinking and stimulate the sebaceous glands to secrete more oil leading to an oily skin. Eating spicy foods can also lead to acidity, which can cause dullness of skin. Instead, substitute spice with ginger, and herbs, which stimulate digestion and in turn promote healthy skin.
Tea and coffee: People who drink a lot of tea, coffee, cola, hot chocolate and any kind of aerated drinks are more likely to have tired-looking skin and suffer from conditions such as greasy skin and spots. This is because these drinks contain caffeine, which increases the excretion of vitamins and minerals from the body. It is better to limit our intake to not more than two cups of coffee, tea or other caffeine-containing drinks in a day.
Alcohol: Excessive alcohol intake may lead to skin problems such as split veins. Alcoholic beverages are diuretic and increase the water loss from the body leading to dehydrated skins develops wrinkles very easily. Hence, alcohol is best avoided.
Smoking: Nicotine does not help to keep a healthy skin. It attacks the blood vessels that feed the skin with nutrients and oxygen, as well as those that drain away the waste products from the skin. Lack of oxygen causes faster ageing of the skin. Try to make these few modifications a part of your daily routine and enhance your natural beauty.