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It’s been said that ‘you are what you eat’ and the term is nothing short of reality!
It’s a known fact that a constant flow of minerals, vitamins and other essential nutrients enhances beauty in the most natural and simple ways. For ages now, skin specialists and nutritionists have suggested the goodness of various nutrients and vitamins hidden in food to combat numerous beauty issues of like aging, hair fall and dull skin.
Dermatologist and Dermato-surgeon at Sir Ganga Ram Hospital, Dr Rohit Batra, explains the importance of diet for your skin, “Food goes a long way when it comes to beauty. It reflects on your skin, hair, teeth and nails. And if you are not following a healthy diet then the adverse effect is visible on your skin too.”
The modern day emphasis on beauty – where people are conscious of how they look and invest a lot of money in finding the right products to look and feel lovely – has culminated in a stress on how a healthy diet can make all the difference
Here’s a snap shot of fifteen super foods that act as beauty aids:
CARROTS:
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Hate them or love them but these long crunchy vegetables have their own wondrous effects. Packed with an antioxidant named, ‘beta carotene’, carrots act as a skin repairing agent against signs of ageing while doubling up like an umbrella from the scorching rays of the sun.
Health tip: Try shredded carrots in a coleslaw form in a sandwich or as a raw salad.
ALMONDS:
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Our grandmothers told us that almonds are a power-packed source of energy and boy, were they right! The secret is a confluence of a variety of minerals like potassium, folic acid, protein and vitamin E. These small nuts also make a great scrub giving one a supple skin or can be even added to the skincare regime in the form of almond oil. Consultant Dermatologist, Columbia Asia Hospital Mysore, Dr Ravi S explains the benefits of this wonder nut. “Almonds are a great source of protein and prevent hair fall. They also guard the skin from the sun’s damaging UV rays. The consumption of almonds in the right quantity and manner is essential primarily because of the brown coating often results in enzyme slowdown in the body.”
BROCCOLI:
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This green member of the cabbage family is more than just leaves. Rich in calcium, vitamins C and E along with antioxidants, broccoli can easily substitute the calcium requirements of milk haters (though your stomach may find it difficult to absorb the calcium from broccoli). This bland tasting vegetable may not be everybody’s favourite but give it a try by pairing it with whole wheat pasta or you could try a light flavored lemon and broccoli soup.
CITRUS FRUITS:
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It’s tangy, it’s lemony and it’s citrusy! Highly popular among athletes for a quick shot of energy, oranges and lemons guard the gums by repairing blood vessels and connective tissue that binds the teeth and the jaw together. These juicy delights qualify as a super food because of dozens of benefits. Besides incredible effects on skin, a regular consumption of citrus fruit results in a better eye sight, reduces cholesterol and prevents cancer. Little wonder that orange is the world’s most popular flavor after chocolate and vanilla. Squeeze it, shred it or chew it, every bit of citrus fruit has extraordinary results.
SPINACH:
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This one is not just for Popeye, the sailor man. Try this green stuff. The leafy marvel literally provides more nutrients per calorie in comparison to any other food. Experts claim that one cup of spinach takes care of around 20 per cent of the recommended dietary allowances. Spinach is a huge source of iron and a healthy serving avoids cardiovascular disease, breaking down of bones and prevents prostate cancer.
BERRIES:
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Red, blue or black, berries are a storehouse of wholesome goodness. These tiny, colored delights are a source of antioxidants and fiber. They are yummy and full of phytochemical – a natural nutrient to prevent cell damage. While strawberries are loaded with vitamin C, blueberries boast of 20 types of antioxidants. Cranberries are a natural probiotic and raspberries and boysenberries are packed with fibers. Consultant Dental Operations at Clove Dental, Dr Aarti Sharma explains the benefits of strawberries, “Fruits like strawberries have a large amount of malic acid that increases the amount of saliva in the mouth. Strawberries are good natural bleaching agents and they can keep teeth shining and white.” So visit your nearest grocery store, stock your refrigerator and enhance your beauty with your favorite berry.
EGGS:
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This oval shaped white surprise tops the chart when it comes to being the world’s most popular breakfast food. A mega source of protein, an egg offers only 80 calories and five grams of fat. Weight watchers can easily include an egg in their diet for healthy weight loss with the right amount of nutrients. For beauty, it softens dry skin and incorporates strength in the hair. Boiled, poached or scrambled, an egg is a super food with amazing benefits.
PAPAYA:
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Touted as the ‘fruit of the angels’, Papaya is synonymous to digestion. As much as it’s known for its nutritional and medicinal features, this pear shaped fruit works wonders on the skin as well. Ingrained with a special enzyme called ‘papain’, it removes dead cells and provides an instant glow to the skin. The trick is simple – apply the flesh of the fruit on your skin and dazzle everyone!
CUCUMBER:
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There’s more to a cucumber than just adding crunch to salads. An important member of the gourd family, a cucumber is your skin’s secret best friend. A natural astringent, it replenishes the skin with moisture and clogs unwanted pores. The best eye pad that you can possibly imagine, the cooling properties of a cucumber hydrates the skin. Apply a slice of it, drink its juice or grate it and apply on the skin in the form of a mask, but make it a part of your daily diet. With so much in store, a cucumber a day is a great idea.
TURMERIC:
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Say ‘Hi’ to the underdog of beauty foods. A highly popular Indian spice, turmeric is an age old fortune. Right from adding color to food to its medicinal values, this ancient spice is also an essential part of any ritual. Known for its amazing healing properties, turmeric is also a great exfoliating agent that erases scars and slows down the ageing process. Mix it with gram flour and water or milk and witness a clear, brighter complexion.
GREEN TEA:
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Some call it rich in anti-oxidants and a total detoxifier for the body, but the story of this medicinal tea from China doesn’t end here. Loaded with antioxidants and poly-phenols, Green Tea is a total health bonus with properties that can battle grave issues – from weight loss to tooth decay, from esophageal cancer to Alzheimers and Parkinson disease. A cold green tea bag is a widely effective to get rid of puffy under eyes. Chief Dietitian at Columbia Asia Hospital, Hebbal, Bangalore, Sherly Ganesh elaborates the advantages of green tea, “Freshly brewed tea can enhance your memory, fight against brain disorders, prevent heart attacks and cancer and keep you in a positive mood. It’s also known to slow down the aging process by helping collagen fight off free radicals which in turn keeps your skin looking smooth. It also protects against UV damage.” So, give up your black or milk tea and switch to the bountiful treasure of green tea.
WATER:
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Hydration is the secret to good health. You’ve probably heard that our body is made up of 70 per cent of water and every cell in the body functions on fluid, there’s more to water than just this. Water may not be a conventional food but it helps drain out toxins from the body and is essential for various vital functions such as breathing, urination, perspiration and bowel movement. A common myth around the ‘8 by 8’ rule is to consume 8 glasses of water per day. However, the Institute of Medicine recently claimed that the ideal intake of water for men should be around 13 cups and for women, 9 cups per day. So shun that coffee, those colas and the energy drinks and sip on this clear liquid instead.
MILK:
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In countries like India and Egypt, milk is counted amongst one of the oldest beauty elixirs along with being a vital component in traditional ritual for centuries. Not only does it lead to a fairer complexion but also nourishes skin and hair. Mix it with flour, dip a cotton ball in it, and apply it on your hair or simply drink it. This white liquid is the mantra for flawless radiance.
YOGURT:
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Brimming with lactic acid, this richer cousin of milk is a complete treat for the body. The creamy substance has numerous health benefits to offer. Yoghurt acts as a skin softener and balances an uneven skin tone. Mix a dollop of yoghurt with honey or lemon and unlock the secret of a glowing skin. Also, give your locks a healthy helping of milk protein. Now that’s a kiss of good health.
FISH:
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Last but not the least, try fish. A great source of omega 3 fatty acids, fish has extremely positive effects on the skin. It safeguards the skin from harmful UV rays of the sun and prevents from oral and skin cancer. Be it salmon, mackerel, trout or cod, the basic rule is not to fry it, but to consume it in other less fatty ways.
So go on, get rid of those extravagant creams that promise a miracle overnight. All you really have to do is chew it right to achieve that flawless skin, get shiny tresses and that pearly white smile! But remember, beauty is skin deep. As Nutritionist Priti Seth says, “Beauty goes beyond the skin because it is actually holistic health which makes up a healthy mind, body and soul.”
By: Neha Saraiya
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