There are no magic pills to impart colour and glow to your skin the way good food can. Many of us have the problem of dry skin, which makes it itchy and flaky. But much as skin care products can give you relief, a healthy diet replete with minerals, vitamins and fiber, and free of oily and greasy foods is the best solution. Find out what foods you should have.

Raw fruits and vegetables

Include organic fruits and vegetables, nuts, grains and seeds. Have fresh, whole fruits and increase the amount of raw vegetables in your diet. Include apples, pears, grapes and melons in your breakfast or mid-meal snack. Raw vegetable salads with lettuce, carrots, tomatoes, onions, cucumbers and bell peppers will remove the toxins from your skin. Cucumbers help tighten your skin.

Vital vitamins

Vitamin A and C keep the skin healthy and glowing. Lime, oranges and grapefruits along with other citrus fruits should be consumed. Have foods rich in selenium, derived from Vitamin C as they can protect your skin from severe damages. Vitamin E rich green vegetables, nuts, seeds and lean meat should also be part of your diet. Vitamins C and E makes the skin moist and free from blemishes.

Antioxidants

Have fruits and vegetables containing antioxidants and beta carotene. Antioxidants make your skin clear and healthy. They fight oxidation and prevent damaging the skin from free radicals. This helps in combating early ageing of skin and formation of wrinkles. Antioxidants are found in plenty in dark green, yellow and orange vegetables as well as in fruits. Apricots, sweet potatoes and spinach are rich in beta carotene.

Stay hydrated

Drink water in plenty. Your water consumption should not be less than 3-4 liters per day. Keeping your body hydrated will help in flushing the toxins out of your system. Avoid soft drinks and colas; instead accompany your meals with coconut water and fresh fruit juices.

Skin friendly beverages

Green tea, rich in antioxidants and vitamins, keeps your skin healthy and glowing. It soothes your skin by preventing free radical damage – a result of environmental pollution. Besides, the antioxidant qualities of green tea also lower the risk of conditions such as cancer.

Wholesome whole grains

Replace refined flour products with whole grain breads and cereals. You can have whole wheat chapatis, sandwiches, and pastas for breakfast as well as for other meals. Choose whole grain foods from menus while eating out as well.

Dig into dairy products

Include calcium-rich low-fat dairy products. A breakfast with low-fat yogurt/curd, skimmed milk with cereals and oats can do wonders to your skin. You can also have smoothies made of fruits and milk.

Avoid greasy foods and alcohol

Greasy and oily foods alongside excess intake of alcohol and tobacco indicate potential to your skin. Caffeine, sugary foods and fried foods such as potato chips are a strict no-no. Heating oil while deep frying foods produces free radicals that damage the skin. Caffeine and alcohol causes the skin cells and the body to lose essential minerals and fluids

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