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Dermatology Diaries

Tuesday, December 11, 2012

Diet for Glowing Skin

Food for Healthy Skin
Diet for Healthy Skin - Dr Niketa's Skin Secrets
I firmly believe that the skin is a reflection of what's going on inside the body. And what goes on inside your body is very much related to what goes into your mouth! 

Many patients ask me how some of their friends have beautiful healthy skin without taking much care of it? Well, lucky for them it's in their genes. But for a person who has problem skin, taking care of every aspect of skin health is indispensable. A healthy diet and lifestyle definitely will solve minor skin problems and may make stubborn skin conditions more responsive to treatment.

A skin friendly diet is usually a fun, fresh and colorful diet. Here are a few ideas to help you achieve a glowing skin.


Sunny Side Up for Glowing Skin!
Healthy protein rich food such as skimmed or toned milk, egg whites, white meat, sprouts, soy milk, tofu, low fat paneer is great for the skin, hair and nails. These are essential to repair daily wear and tear. Beginning the day with a protein packed breakfast is a good idea as it fuels the metabolism and also keeps you full for longer. Boiled, poached or scrambled egg whites with toasted multigrain bread and a glass of skimmed milk is a quick fix for the morning rush.

Essential Fatty Acids and Omega 3

 Nuts About My Skin!
Omega 3 fatty acids are found in oily fish such as Mackerel, Salmon, Tuna as well as fish roe and caviar. Nuts such as walnuts, almonds, hazelnuts and flax seeds are also good sources. These essential fatty acids are beneficial for people with dry, sensitive, mature and acne prone skin. They help in building the natural skin protective barrier which dry skin lacks and help in slowing down the aging process. Acne prone skin benefits from the anti inflammatory effect of omega 3. A handful of nuts as an evening snack or grilled sea food for dinner are quick and delectable ideas.

Vitamin A and Carotenoids

Color Me Blush!
Vitamin A and carotenoids are important especially for oily and acne prone skin. They regulate the keratinization process commonly called the skin renewal cycle. Carotenoids also help in protecting from sun related skin damage. Both vitamin A and carotenoids are found in green leafy vegetables and fruits/vegetables that are yellow, orange, red in colour. Indulge in a Carrot-Pumpkin soup for dinner.Toss a salad with fresh leafy veggies, multi colored bell peppers, cherry tomatoes, carrots and dress it with cold pressed olive oil, low fat yogurt or a dash of lime and some Italian herbs. Have it before lunch or with dinner and watch those pounds drop too!

Vitamin C
Citrus Wink!

Citrus fruits such as orange, kiwi, pineapple contain loads of vitamin C. Vitamin C is a powerful antioxidant which helps the skin glow, prevents pigmentation and keeps the skin youthful by promoting collagen regeneration. It also helps in improving the immunity and fighting infections. Always remember to include a portion of a seasonal fresh fruit in every meal.


Naughty and Nice.. Never Boring!
Anti oxidants are a very important category of food from the skin health point of view. These help in shielding the skin against UV damage i.e. premature aging, sun spots and tanning. Green tea, fresh berries, pomegranate or beet root juice, bitter chocolate or fresh colorful fruits after meals will give your skin the necessary antioxidant boost. An occasional glass of wine is a good idea too!

Who says a healthy diet has to be boring? Get innovative with the these ingredients and watch that skin glow!

Keep looking beautiful
Dr Niketa