A-Z of the diet you need

Vitamin C is also one of the key nutrients proven to be essential for the skin’s support system known as the collagen. Only if the support layer is nice and strong will the top layer be taut and wrinkle free! In order to get an ample supply of vitamin C, it is essential to include a cup of any citrus fruit, or a single fruit of amla every day.

Vitamin E is the third vitamin to play an important role in maintaining skin health. The top layer of the skin contains high levels of vitamin E, which protects the cell’s outer membranes.

A strong membrane helps keep the skin hydrated. The common sources for vitamin E are vegetable oils (wheat germ oil, corn oil, sunflower oil, safflower oil, soyabean oil), nuts, raw mangoes and greens. The other nutrient that fights inflammation and stress is found in food enriched with Omega-3.

Inflammation has the propensity to attack the foundation of the skin (collagen) through the free radicals it generates. Fish, nuts, seeds and some legumes are the sources to look out for.

Thirty grams of walnuts or 150 grams fish on alternate days should cover the requirement. Although there is not yet enough evidence to link Omega-3 with an youthful skin, a study indicates something to this effect. The Journal of American College of Nutrition reports that in a group of elderly people, those who ate fish had less wrinkles in comparison to those who ate other meat. But don’t turn vegetarian yet. Skin needs iron and zinc to make it glow.

A great deal has been discussed about iron and its sources in this column. Zinc is the natural skin sloughing agent and keeps dull skin at bay. The best sources for zinc are meats, poultry, and oysters. Antioxidants found in nuts and seeds can protect the skin against ultraviolet radiation that generates free radicals. (To be continued)

nsingh.rxpress@expressindia.com

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