Top 5 food nutrients for skin and hair: Part 2

Here is the second part of the post Top 5 Nutrients for Skin and Hair. Here we talk about Vitamin D and Flavinoids and the major food sources of these nutrients.

Vitamin D 

Our skin has been endowed with the capacity to produce Vitamin D from sunlight. This not only delays ageing but also prevents skin cancer. Research has shown a link of this precious Vitamin with hair loss and sleep disturbances. 

Sources: Salmon fish, Milk, Cereal, Eggs, orange juice and mushrooms

Doctor what is the recommended dosage for each age group?

The American Academy of Dermatology has recommended a 200 IU/day dose for children (0–14 y), 200 IU for the age population between 14–50 y, 400 IU for the 50–70 y and 600 IU for people over their 71st year of age. Consult your Dermatologist for an appropriate dosage regimen.

Flavinoids and other Polyphenols - The fountain of youth

Of lately Green tea is becoming very popular beverage and offers a variety of benefits not only for skin but other organ systems too.  This property is because of he presence of these compounds known as polyphenols. The health benefits offered by them often extend beyond skin . 

Sources: Richly found in vegetables , dry legumes , grapes , cherries and cereals, they prevent hair fall , ageing and is natural antioxidant. 

What is the ideal cooking practice to retain these nutrients?

Sadly the content of these nutrients get heavily affected by the cooking methods used . 

For Example onions, which are a major source of phenolic acids and flavonoids, and tomatoes lose between 75% and 80% of their initial content when boiled over 15 min, 65% when cooked in a microwave oven and 30% when fried. In French fries or freeze-dried mashed potatoes no remaining phenolic acids are found.

keep glowing and take care of your skin to remain Skin healthy and Skin wiser!!

Top 5 food nutrients for skin and hair: Part 1

Skin is the window to general health and well being of a person. It is the largest organ of our body and consequently undergoes not only the external assaults but also internal ageing. Our shelves are decorated with so many latest cosmetics but little do we realize that as the case with the rest of our body , it can be more helped ’inside out’ rather than ’outside in’. 

While we live a fast paced life in Bangalore let us try to make a few easy and natural changes in our diet to achieve a flawless complexion.

I plan to take you across the healthier food ingredients which can do wonders along with the basic skin care regimens. I will put across this post in two parts 

Vitalife for the skin – Vitamin C

    a)   This cosmenutrient is an important ingredient of the very backbone of our skin known as collagen. It is shrinkage of this collagen which is responsible for the fine lines and wrinkling with ageing.

    b)   This nutrient prevents age spots , tones the skin and is preventive against blemishes and dark patches known as melasma.(Remember grandma’s remedy of lime dash on the face for skin glow)

    c)   Vit C helps in Iron absorption deficiency of which causes hair loss especially in women.

    d)   Consult your Dermatologist to include a suitable preparation of Topcal Vitamin C serum as a part of your anti ageing regimen. As home based preparations are unlikely to be helpful.

   e) Sources:  Include more of lemon , amla , guava , black currant , chilli pepper or parsley in your diet as this is not formed inside . It has to be supplemented always.

Vitamin E  - The policemen of Skin

Also known as tocopherols , these compounds protect our skin against the main culprit for ageing known as free radicals. It is a naturally occurring antioxidant alongwith Vitamin C and both of them synergistically protects against sun induced damage. 
Sources:It is richly available in vegetables, vegetable oils like wheat germ oil, sunflower oil, safflower oil and seeds, corn, soy and some sorts of meat. Various cream formulations are avialable containing Vitamin C and E which can go a log way in sun protection and delay in ageing.

Vitamin A – banes Ageing

Derivatives of this vitamin include Carotene , lycopene , astaxanthin and Retinol all of which are sun protective and also play a role in delaying wrinkles. 
Sources: Carrots, pumpkin, sweet potatoes, mangos and papaya are some examples of β-carotene containing fruits and vegetables which can be served as salads or soups. Lycopene is a bright red carotene and carotenoid pigment and phytochemical found in tomatoes and other red fruits and vegetables, such as red carrots, watermelons and papayas (but not strawberries or cherries). While Astaxanthin is being formulated in creams and lotions which claim to delay ageing.Although supplements containing these Vitamins should not be taken without medical advice , these food items can be given a  healthy additive to our diet regimens.

In Part 2 of this post I will talk about the Flavinoids and  Vitamin D . Till then keep glowing and take care of your skin to remain Skin healthy and Skin wiser!!