By Dt. Manoli Doshi,
Founder of Tattvum & Diabetes Educator
The skin care market is a multi-billion dollar industry!! I constantly notice signs and commercials advertising new products promising younger, smoother and flawless skin. But what many of us do not realize is that the foods we eat impact our skin than the cleansers and cream we apply topically.
A healthy skin reflects how healthy we are on the inside. For example; let’s take food as the raw material of a factory. The better the quality of the raw material, the greater the chances of ending up with a good durable product.
On the other hand, pollution, stress, hormones and unhealthy lifestyle can dull your skin and make it prone to pigmentation and acnes. And then we end up buying the skin care cosmetics. This is precisely why we need to be on a skin friendly diet.
Being a nutritionist, I’m a firm believer that beauty starts in the kitchen. The relationship between the food we eat and the way we treat our bodies is inevitably reflected in our outward appearance. What we put in is what comes out, and that’s why these foods really make a difference in how I look and feel.
- Enriched with ample of protein, calcium, vitamins and probiotics, there is no doubt yoghurt provides with delicious benefits for your insides. But at the same time, it does wonders for your outsides.
- Yoghurt being rich in zinc holds anti-inflammatory properties, which helps reduce red swellings caused by acnes and pimples.
- Calcium contains anti-oxidants that help prevent and heal dry skin and facilitate skin renewal.
- Vitamin B in yoghurt keeps the skin glowing and hydrated.
What to eat- Fruit and yoghurt smoothie (sugar free), yoghurt and nuts, yoghurt with lunch and dinner or plain buttermilk.
- Pomegranate, along with boosting your immune system, possesses anti-ageing properties, thus rejuvenating your skin both internally and externally.
- Pomegranate juice is beneficial for the skin that is damaged due to sun exposure or ageing.
- The oil from pomegranate seeds helps reducing and delaying wrinkles. This fruit repairs skin damage to provide you with smooth and youthful skin.
What to eat– Pomegranate juice or a smoothie, a whole fruit or as a topping on the salads.
- Aside from filling hunger gap, walnuts are also one of the beauty secrets.
- They are the power-house of Omega-3 fatty acids that helps lock-in moisture and nutrients in the skin making it plump and glowing.
- Vitamin E found in walnuts makes the skin smooth and glowing.
What to eat– 3-4 raw unsalted walnuts daily, as a topping on any smoothie or incorporate it in salads.
4. COLORFUL PEPPERS
- The high anti-oxidant content in bell peppers help in reversing the signs of ageing. They are a great way of reducing wrinkles.
- Anti-oxidants fight against the free radicals that cause damage to the cells, making your skin supple and beautiful.
What to eat- As a salad, in vegetable soups, subzis, or vegetable paratha.
- Apart from fighting infections and fever, Tulsi/Basil acts as a detoxifying, cleansing and purifying agent.
- Consuming 4-5 Tulsi leaves daily helps relieve stress, strengthens immunity, and facilitates proper digestion.
What to eat- 4-5 Tulsi/basil leaves daily or in a vegetable juice
6. SUNFLOWER SEEDS
- Sunflower seeds are rich in Vitamin E, which protects the skin from oxidative damage and supports healthy skin growth.
- Regular consumption of sunflower seeds will add a glow to the skin. The nutrients in sunflower seeds prevents scarring and appearance of wrinkles and fine lines.
What to eat- Handful seeds daily as mid-meal, as a garnish on smoothie bowls, topping on the salad or add in parathas/rotis.
As a nutritionist, I’m constantly being asked my tips for glowing skin – I recommend good quality protein, probiotics and lots of healthy fats! I created this recipe – a ‘Glow Bowl’ – full of goodness that will make you look and feel amazing! Get creative with toppings!
- 1/2 banana
- 1/2 cup milk
- 1/2 cup mango/ strawberries
- 5-6 ice cubes
- 1 tbsp. chia seeds
- 1 tbsp. peanut butter
- 2 tbsp. yoghurt
- Add banana, milk, mango, ice cubes, chia seeds, peanut butter and yoghurt to a high-speed blender and blend until smooth.
- Pour into a bowl and top with nuts (almonds and walnuts)