Beauty Starts with a Balanced Diet: How Nutrition Fuels Your Beauty Routine
Rushing for work and no time to do your make up? Spending too much money on cosmetics? Don’t worry, you still can pamper yourself. Nutritious food and a healthy lifestyle can help to enhance your beauty.
1. Vitamins and Minerals for Skin Health
Certain nutrients are essential for maintaining healthy skin:
Vitamin C: Found in citrus fruits and berries such as kiwi, strawberries and oranges. Vitamin C is a powerful antioxidant which can protect against radical damage and boost collagen production.
Vitamin E: Mostly found in avocados, almond and sunflower seeds. Vitamin E is a good oil that helps reduce UV damage to our skin. Also, it helps in scar and wound healing.
Zinc. Reduce inflammation and protect against UV radiation
Majority of vitamins and minerals can be gained from fruits and vegetables. Try to incorporate green leafy vegetables in every meal and consume at least one serving of fruits after main meals to help fulfill your daily dose of vitamins.
2. Protein for Strong Hair and Nails
Protein provides us an important material to produce strong hair and nails which is keratin. If we consume inadequate protein, our hair becomes brittle and might be unable to grow to desired length. Include protein sources such as mackerel, salmon, tuna or chicken inside your meal. The recommended serving size is one slice of any of them.
3. Good Microbial Health in The Gut
Prebiotics and probiotics help provide a good environment for our gut. Good source of probiotics includes yoghurt, kefir, tempeh and kombucha; while prebiotics may be found in foods rich in fiber such as fruits and vegetables. Studies found that probiotics restored the balance of good bacteria in the gut, thus helping to reduce skin conditions such as acne and eczema.
4. Limit Sugary and Processed Food
Excessive intake of sugary and processed food can trigger various skin problems such as inflammation, acne and speed up aging. Besides, excessive sugar intake might lead to obesity that might cause insecurity regarding one’s appearance.
5. Hydration is Important
Water is important to us. It maintains our skin elasticity, reduces dryness and provides moisture for our skin. On the other hand, water flushes out toxins and provides a clean environment for the gut. Drink at least 6-8 glasses of plain water per day to help maintain skin hydration.
Remember, true beauty radiates from within. By making mindful choices in your diet and lifestyle, you can achieve a healthier, more vibrant appearance. Take charge of your beauty journey today—one nutritious meal at a time!
