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Our skin is the largest organ of the body comprising water, proteins, lipids and different chemicals.


 Its primary function is to act as a protective barrier against infections and environments and provide sensations for heat, pain, cold, pressure and touch. This article is not about beauty but skin health.

The epidermis or the outermost layer of the skin holds a large amount of water and is responsible for the look and health of the skin. As we age, the capacity of the skin to retain water decreases, making the skin more vulnerable to dehydration and wrinkles.

Keratin is the protein presents in the skin - responsible for imparting body and strength to the skin. Elastin and collagen, on the other hand, impart elasticity and help to ward off the wrinkles and fine lines.Maintaining optimum levels is a must to postpone wrinkles; having unclogged blood vessels and sweat glands is the secret to a radiant skin.

Nutrients help to cleanse and nourish our skin from within and also delay the process of ageing.

* Vitamin A: This fat-soluble vitamin, abundantly found in brightly colored fruits and vegetables (carrots, tomatoes, spinach, papaya etc.) and low-fat milk products are essential for the maintenance and healing of tissues present on the outermost layer of skin.

* Vitamin B: B Vitamins are yet another group of vitamins which help to maintain normal skin functions including the functioning of the oil-producing glands which keep the skin moist and smooth. Lack of these in our diets leads to dry and scaly skin. Best sources include whole grains, sprouted pulses, bananas, potatoes and eggs.

* Vitamin E: Being a potent antioxidant, Vitamin E aids in protecting our skin cells from sunlight, pollution, drugs and other elements that produce cell-damaging free radicals.This antioxidant helps to slow the ageing of skin cells by reducing the appearance of fine lines and wrinkles. Best sources include fish, eggs, chicken. almonds, leafy vegetables, peanuts, till seeds and supplements like fish oil and evening primrose oil.

* Selenium And Zinc: While selenium reduces the risk of sunburn, the mineral zinc helps to maintain collagen and elastin (the cells which impart firmness to skin and prevent sagging and wrinkles). Zinc also has a role in controlling the production of oil in the skin, and hence helps to control some of the hormones that create acne. These skin friendly nutrients can be found in nuts like almonds and walnuts, whole grains, seafood (especially fatty fish like mackerel, salmon), soya beans, mushrooms, pumpkin seeds and wheatgerm.

This is simple guide on skin nutrients. Today, our busy lifestyle leaves less time for pampering our skin and this results in our skin losing its youthful lustre. No matter how many vitamin pills we pop or how much of creams and lotion we apply- our skin care regimen is not complete without proper nutrition.




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