Written By: Naini Setalvad | Updated : March 12, 2014 12:06 PM IST
Caring for your skin is essential if you want it to remain glowing and supple. But with so much pollution, stress and busy schedules, it becomes a task to follow a daily skin ritual and stick to it. 
What people fail to recognise is the important role diet plays in keeping your skin healthy. Renowned dietician, nutritionist and obesity consultant Naini Setalvad spills the beans on how to eat right to keep your skin looking glowing and healthy.
When it is a question of one's skin's health, I believe that we should not waver one bit. Come winter and the common problems that one faces is dry skin, peeling skin, burning sensation and itching. So let's go through ways you can eat healthy food to make your skin supple this winter.
Whether you are a teenager or an adult, soothe your skin with the power of the following herbs and foods. You are what you eat! Eat as many raw vegetables and fruits. Follow the GLOW routine.
GLOW stands for:
G: Green vegetables
L: Lemon which is full of vitamin C needed for absorption of nutrients from leafy greens.
O: Oxygen the ultimate life force. Get its maximum benefit via fresh air and pranayam.
W: Water, the most important nutrient for good skin 80% of our body is made of water. For oxygen and blood to be circulated in the body, water is essential.
Also read:Top Indian skin problems and how to treat them
I must start with fat the most important intake for a healthy and glowing skin. Does it shock you? I'm sure everyone has heard the old wives' tale eat your ghee or your skin will dry up. Let's link this with science.
Don't jump out of your seats to eat samosas and kachoris for your skin yet by fat, I mean healthy fats. Paradoxical as it may seem, healthy fats are available in the tastiest of foods. Think nuts, seeds, coconuts, ghee, avocados and extra virgin olive oil. So let's add flax seeds, pumpkin seeds and sesame seeds to our diet. Cook in extra virgin olive oil and temper our dals with ghee. Grated coconut is a great garnish for salads and vegetables. Avocados are great with salads as well. For non vegetarian options, look at oily fish. For Diwali, ditch the sweets and stick to pistachios, almonds, walnuts and cashew nuts. In fact, during the winter in India, a lot of nuts and seeds like almonds and sesame seeds are inevitably eaten.
You need to stack up on your vitamins so that your skin's health reaches its optimum. Let's not forget our carrots, pumpkins, dried apricots and leafy greens which are fantastic supplies of vitamin A.
Vitamins A and E these vitamins are your skin-friendly vitamins. They are required in order to boost your immunity and clean up your blood, which in turn boosts your skin's health. Vitamins work as antioxidants in the body; especially vitamins A and C. They fight the 'free radical' damage caused by unhealthy food, pollution, stress and even as a by-product of breathing. We eat these vitamins in our daily food, but the only way you will benefit out of them is by eating fat. Vitamins A and E are absorbed in our body with the help of fat.
Also read:How to get rid of dark circles
Vitamin E is available in a lot of healthy fat sources. Be it sunflower seeds, pumpkin seeds, almonds, peanuts, olives or pine nuts; eat these to have beautiful skin. These seeds also contain minerals such as zinc and magnesium which further enhance our health and the quality of our skin.
Vitamin C is another essential nutrient. Not only does it have an antioxidant effect on the blood, but it also helps absorb nutrients from your leafy greens. Eat more oranges, lemon, kiwis, guavas, sweet lime and tomatoes.
Simply eat a leafy green vegetable everyday. Drink carrot juice, sweetened with dried apricot. Have pumpkin and walnut soup, or a pumpkin raita with sesame seeds. You could also toss pumpkin in your sambhar or vegetables.
Also read:Tips to manage dry skin
Toss more herbs and spices in your food. Turmeric is your skin's favourite nourishment. Fresh haldi pickles are an excellent condiment by your meals. You could also flavour your dal with kokum, lemon or tamarind. Sprinkle coriander over all your food and eat basil with your vegetables.
Most importantly, do not forget to drink at least two litres of water in a day; it is the best make up for your skin. Keep your skin hydrated and you will feel the difference and the freshness yourself! Do not allow your skin to wither. Let it glow and be healthy in its most natural form.
For further tips about diet and nutrition you can consult Naini online on her website.
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