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Nourish your skin

Tuesday, November 27, 2018

Skin requires an abundant supply of nutrients to look and feel its best, says Karishma Chawla

The most powerful strategy you can employ to have beautiful skin is to pursue optimal nutrition. Skin requires an abundant supply of nutrients to look and feel its best. Your skin is highly responsive to optimal nutrition. Therefore a well balanced diet with right proportions of complex fibrous carbohydrates, lean complete protein and  good fats with right quantity of omega 3 fatty acids along with  good hydration status and antioxidants is a must.

Here are the foods you need for ageing skin and those to suit different skin types.


Lean protein

This is found in low fat milk and milk products, and lean meats like chicken, fish and egg whites. Skin is made up of protein. Hence fuelling skin with complete or first class protein enhances it. This bracket of food can be consumed in all three meals of the day.

Omega 3 rich foods

Try avocado, olive oil, salmon, tuna, walnuts, flax seeds. Omega 3 rich foods helps in retaining good moisture for the skin, giving it a supple look.

Zinc-rich foods

Sesame seeds, pumpkin, poultry, beans, chickpeas, almonds, peas, mushrooms help combat acne and help maintain collagen levels.

Antioxidant rich foods

The best way to slow the ageing of skin on a cellular level is to keep body cells from oxidising. The best strategy is to have antioxidant rich foods and supplements.

Vitamin C

Green leafy veggies, broccoli, parsley, bell peppers, papaya, asparagus, cauliflower.

Vitamin E

Nuts, whole grains, green leafy vegetables, avocado, tomatoes, apples, carrots.

Remember, your skin is what it absorbs!


Consume good fats like olive, rice bran oil for cooking.

Add omega 3 fats  like walnuts + fish + supplements for suppleness and moisture.

Have a minimum of three litres plain or infused water.

Add other fluids like vegetable juices, lime water and coconut water.

Eat avocado.


Go low on sugar, avoid refined carbohydrates.

Avoid dairy; you can consume almond milk instead.

Avoid bad fats like fried, packaged foods and full fat meat and dairy products. These lead to inflammation.

Consume high fibre whole grains like jowar, bajra and oats.


Avoid foods you are allergic to, keep a food journal to record.

Avoid junk food.

Drop spicy food.

Add raw foods such as sprouted beans, seeds, nuts, fruits, salads.

Have anti inflammatory foods like omega 3 rich + antioxiadants.

Add antioxidant rich foods like Vitamin C and E.

Remember a balanced meal is the key to maintaining good skin health. The food mentioned to add or subtract is based on an individual’s bio-individuality. Let’s embrace  the right nutrients the skin desires to maintain optimal health and glow! 

Karishma Chawla is a certified nutritionist

Short takes

Your skin is what it absorbs, so choose the right foods for your particular stage in life.

Lean protein and zinc-rich foods are of immense help with ageing skin.

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