Padmavati Surapaneni suggests incredible ways to attain that rejuvenated skin

Flawless glowing skin is everybody’s dream. We all follow a good skin routine to maintain healthy skin. But good nutrition is very important for the skin to glow from within.

Skin is resurfaced frequently, Old skin sheds and new skin cells are formed regularly. So a healthy nutritious diet is necessary to supply essential nutrients for the new skin. Constant exposure to UV rays and pollution causes oxidative damage to the skin cells leading to pigmentation and dull skin. As we all know skin ages naturally causing wrinkles, age spots etc. We can prevent all these deleterious effects to some extent by eating a healthy balanced diet with an optimum amount of protein, healthy fats, vitamins, minerals and antioxidants.

Having expertise in the field, Dermatologist and Cosmetologist, Dr Padmavathi Surapaneni shares her insights about some of the nutritional values for healthy and glowing skin.

Antioxidants

Fruits and vegetables contain powerful antioxidants that will protect the skin from cellular damage caused by free radicals. Smoking, pollution, UV rays can cause oxidative damage causing wrinkles and age spots. Eat a good portion of the rainbow of colourful fruits and vegetables. Betacarotene in carrot, beetroot, pumpkin, mangoes. Lutein in kale, spinach and papaya are potent antioxidants. Add green tea every day for its oxidative protection benefits.

Vitamin C

Vitamin C promotes radiant skin, heals blemishes faster and is a great antioxidant. Vitamin C is rich in berries, citrus fruits, broccoli strawberries and sweet potato. Vitamin C is necessary for the maintenance of collagen, reduction of which will cause fine lines and wrinkles. Vitamin C can also be applied as topical cream or serum to protect against oxidative damage and prevent signs of ageing.

Vitamin A

Vitamin A protects against photo damage, due to ultraviolet rays ( eg. sunlight).it prevents premature ageing. Vitamin A is a strong collagen stimulant as well it can regulate oil secretion from the sebaceous gland and prevent acne breakouts. Yellow fruits and green leafy vegetables are rich in Vitamin A. Vitamin A can also be applied as topical creams called retinol which can improve lines and wrinkles and prevent acne.

Vitamin E

Vitamin E Is a rich antioxidant that prevents UV damage as well as reduces DNA damage caused by free radicals and improves ageing skin. Rich dietary sources of vitamin E are vegetable oils, peanuts, seeds (e.g. sunflower), olives, broccoli, spinach and asparagus.

Vitamin B complex

Of all the B vitamins, biotin (vitamin B7) is the single most important found in the skin. Biotin deficiency may cause dermatitis (an itchy, scaly skin reaction). Biotin is abundant in many foods, including bananas, eggs, oatmeal and rice. The body is also able to make some biotin on its own.

Topical cream preparations containing B vitamins can help give skin an almost instant healthy glow, while hydrating cells and increasing overall tone. Niacin (vitamin B3) in particular helps skin retain moisture, so creams containing this nutrient can help your complexion look plumper and younger in a very short time. Niacin also has anti-inflammatory properties that can soothe dry, irritated skin. In higher concentrations, it can also work as a lightning agent to even out blotchy skin tone. Applying topical vitamin B has been shown to dramatically improve ageing in human skin.

Selenium

Selenium is an antioxidant that prevents oxidative damage and to some extent skin cancer. The best dietary sources of selenium include tuna, wheat germ, sesame seeds, nuts, broccoli, Brussels sprouts, mushrooms, whole grain cereals, seafood, garlic and eggs.

Copper

In the presence of vitamin C and zinc, copper helps promote elastin growth. Research shows that applying copper-rich creams can make the skin firm and help restore some elasticity. However, copper deficiency is rare, and supplemental copper could cause problems.

Zinc

Zinc is a mineral that helps maintain collagen and elastin fibres, thereby helping to prevent sagging and wrinkles. It also links together amino acids needed to form collagen. Food sources of zinc include eggs, seafood, turkey, whole grains, nuts, mushrooms, oysters, lean meat and poultry.

Omega 3 fatty acids

Make sure you get enough omega-3 and omega-6 fats. These are essential fatty acids which mean they cannot be made in the body and must be obtained through the diet. You will find omega-3s in oily fish and plant sources such as linseed and their oil, chia seeds, walnuts and rapeseed oil. Omega-3 fats encourage the body to produce anti-inflammatory compounds, which may help inflammatory skin conditions such as eczema and psoriasis.

Water

Drink enough water 2-3 litres a day. Hydrated skin looks healthy and plump and looks fresh.

Healthy skin is an indicator of internal health. Consuming the right food and following a good skincare routine will give flawless glowing skin.

Your face reflects what you are putting into your body. Treat it like a temple it is, follow a proper and healthy diet and you’d be able to have an incessant glow that you have always desired.

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