When we think of skin care routine, most of us think of caring it from outside with serums, moisturisers and exfoliants that we use topically. Topical skincare is a part of complete holistic care of the skin which includes Diet with right nutrition, supplements and enhanced lifestyle factors like exercise and breathing. A routine skin care proves very much essential in protecting the skin from the viciously changing external environment.

The soft skin feel and good looking is an Inside job. As there is no single diet or pill to replenish all the key nutrients that can benefit your skin, a diet rich in dense foods and supplements will contribute to a better skin and healthy appearance.

Here’s a list of some essential Nutrients you would like to be friends with, for a glowing skin

Fats: Focus on Healthy fats. Fats play a true role in conditioning and maintaining the suppleness of the skin. They help to keep the skin moist, firm and flexible and prevent early wrinkling. They also block chemicals that cause and grow skin cancer

Found in: Avocadoes, Fatty fish, Nuts, chia seeds, sesame, flax seeds Olive oil, Sunflower oil

Protein: The structure of the skin comprising the collagen and keratin is formed by the building blocks called the amino acids in proteins. Amino acids are also antioxidants that prevent the skin from the ultraviolet rays and thus prevent photo aging and cancers. They increase the water retention and reduce the inflammation. They also accelerate the process of skin renewal by helping in sloughing the old skin.

Found in: Fatty fish, soy, Nuts, Milk, cheese

Vit A: The vitamin is the chief food that contributes to the skin clarity. It is necessary to unclog the pores of the sebaceous glands by encouraging sloughing of the dead skin layer. It has Anti- aging and acne reducing properties and promotes formation of collagen.

Found in: Eggs, Whole milk, Carrots, Beets, Spinach, Broccoli

Vit C: The Antioxidant vitamin that helps in the destruction of the free radicals caused by Ultraviolet rays, Pollution and chemicals. It encourages skin turn over. A dull, scarring skin and a skin that is hyper pigmented can greatly benefit from intake of Vit C. It improves the hydration and elasticity of the skin and also in its repair by aiding in early wound healing

Found in: Citrus fruits, Kiwi, Spinach, peppers, Berries

Omega 3 Fatty Acids:These fatty acids are effective anti-inflammatory nutrients that support skin health. They can heal a severely damaged skin by acne or sun exposure and also combat drying of the skin by promoting blood circulation. The body does not produce Omega 3 Naturally and hence has to be taken from food.

Found in: Nuts, Fish, seeds, soybean

Vit E: A powerful antioxidant and anti aging Vitamin and a saviour of the skin. It Helps in early healing of skin when taken as supplement in skin diseases like eczema.

Found in: Sunflower seeds, Almond, Peanuts, pumpkin, corn

Vit D: Is the structural vitamin for the skin as it responsible for the formation of skin layers. It also encourages wound healing and prevents premature aging of the skin.

Found in: Oily Fish, Egg yolks, Sunshine

Zinc:Is a Micronutrient and a trace mineral which is very much essential for healthy skin and digestive system. A deficiency in zinc may cause scaling of the skin and increase its sensitivity. It is used both topically as a cream in treating sunburn & eczema and also orally for dehydrated and dry skin.

Found in: Whole grains, Nuts, Sea foods, mushrooms, poultry