CO-Relation Between Eating Healthy And Good Skin

The Style Company caught up with Nutrionist Aalika Shah. In this chat, she throws light on the co-relation between eating the right food and it’s impact on achieving a radiant, healthy skin! Read up as there’s lots of beauty dope that you’d not want to miss out!

For A-plus skin, what’s on your plate matters as much maybe even more than whats on your dressing table. From strengthening to hydrating to brightening.. the healthier you are on the inside, the more it shows on the outside. From wrinkle-fighting antioxidants in fruits and vegetables to hydrating healthy fats in nuts and fish – you have a whole skincare regime that you can cook up in your kitchen without spending much. Foods like fresh fruits, vegetables, lean proteins and Omega-3 rich foods can help to slow the ageing process of the largest organ in the body, our skin. Other foods, such as refined carbohydrates, processed foods, dairy and saturated fats may help to accelerate the ageing process.


Lets break this down into a simple list.
Add these to your daily diet and remember me when everyone starts asking you about why you’re glowing!
1. Healthy fats like Olive oil, walnuts, flaxseeds, sunflower seeds, avocado, fatty fish like salmon >
Boost the skin’s barrier to keep irritants out and moisture in.
2. Colourful fruits and vegetables like blueberries, dark leafy greens, tomatoes, broccoli, pomegranates and pumpkin > these antioxidant-rich foods protect your skin from free radical damage, reduce wrinkles
and sun damage.
3. Beta-carotene rich sweet potatoes, bell peppers, papaya, carrots > Vitamin A acts as a natural sun block and protect your skin from sun-damage.
4. Vitamin C rich citrus fruits like oranges, lemons, amla > vitamin C creates collagen, the structural protein that keeps your skin strong.
5. Isoflavones rich Soy products like tofu, soya milk, edamame > improve wrinkles, collagen, skin elasticity and skin dryness, as well as protect your skin from UV damage
6. Feel-good factor rich Dark chocolate > cocoa protects your skin against sunburn and may also improve wrinkles, skin thickness, hydration, blood flow and skin texture.
7. Green tea > protects your skin against sun damage and reduces redness as well as improve its hydration, thickness and elasticity.
8. Red wine, a glass or two > Anti-ageing & anti-inflammatory.
9. Greek yogurt > smoothens complexion & helps skin stay firm
10. Kidney beans > Zinc content helps reduce acne
11. WATER > 3 litres a day to help keep your skin hydrated from within


Apart from the list above here are some other tips to make your diet skin-friendly

1.Vegetable juices : Spinach, tomatoes, cucumber, carrots, beetroot, amla, bitter gourd, bottle gourd – blend up a combination in a slow-juicer of any of these vegetables for your daily anti-oxidant and vitamin dose.
2. Add to your protein shake some flax or chia seeds for omega-3, mango chunks for vitamin C and some baby spinach leaves for carotenoids.
3. Cut out the ‘whites’ like dairy, refined flour, sugar, excess salt
4. Make your salads as colourful as possible! Try getting a good mix of vitamins and minerals from a single meal. Throw in some nuts and seeds for crunch and a fruit for some natural sweetness.
5. Amongst the dozens of diets available, the Mediterranean diet is an ideal diet for good healthy skin.
What is the Mediterranean diet all about?
Fish, leafy greens, olive oil, and fruit are the stars of this heart-healthy diet. But the benefits don’t end there—eating Mediterranean may also protect against melanoma, the deadliest form of skin cancer, a
recent Italian study suggests. On the cosmetic front, omega-3 fatty acids in fish help keep skin-cell membranes strong and elastic.
Olive oil, tomatoes, and red wine also have antioxidants that help block the chemical reactions that lead to sun damage.


A. Chocolate causes acne : FALSE
While white chocolate & milk chocolate are full of sugar and dairy, dark chocolate (70% above) can have many health benefits. Dark chocolate includes antioxidants as well as flavanols which have been shown to help lower blood pressure and improve blood flow.

B. Oil & greasy food lead to breakouts : FALSE
Yes fried foods are bad for you in so many ways, but oils rich in Omega-3 fatty acids ( found in fish, walnuts, flaxseeds) can help reduce skin inflammation.

C. Dairy & dairy products cause acne : TRUE
For the same reasons that many people have trouble digesting dairy products and are lactose intolerant, for some people, dairy products can cause acne breakouts.
The hormone levels in milk, cheese, yogurt, and other dairy products may play a role in producing excess sebum, which can promote acne, particularly along the chin and jaw line area.This dairy-induced acne is typically cystic acne (hard, painful bumps under the skin)

D. All fluids are going to hydrate your skin : FALSE
We’ve all know how water is like magic for your skin. But high sugar beverages like soda, energy drinks and sweetened teas can disrupt the formation of collagen, the connective tissue that gives skin structure and keeps it firm. Booze is also troublesome. The diuretic effect of alcohol can easily suck hydration away from skin. However Red wine (in moderation!) is rich in Resveratrol is a strong antioxidant and anti-ageing potion.