Here are some of the most important nutrients for healthy glowing skin and best ways of getting them in the KK markets.
Essential Fatty Acids
Omega 3s are essential to improve the skin by decreasing the occurrence of clogged pores, reducing the body’s production of inflammatory agents that can lead to skin damage, reducing skin dryness, improving skin elasticity and retains moisture to ensure younger looking skin.
Rich Sources: Salmon, However, Mackerel (Ikan Tenggiri) is a cheaper and readily available alternative. Just make sure it’s grilled and not deep fried. Walnuts.
Involved in forming new skin cells, vitamin A helps keep skin supple and protects against dry skin. It also helps protect from aging effects of sunlight. It’s also good for your hair.
Rich Sources: Most fresh dairy products; go for a low fat yogurt. Carrots and sweet potatoes.
Vitamin E and Selenium
An antioxidant, vitamin E works with selenium to form a powerful action against free radical damage. It also helps the skin retain moisture. Premature wrinkles, pale skin, acne, easy bruising and slow wound healing are caused by lack of these two nutrients.
Rich Sources: Sunflower Seeds (Kuaci), Almonds, Hazelnuts and Peanuts for Vitamin E. Seafood such as fish and prawns, Sunflower Seeds (Kuaci), Mushrooms and Eggs for selenium.
Vitamin C and Zinc.
Both vitamin C and Zinc are essential for the production of collagen, the elastic tissue in skin that declines with age. Lack of zinc can lead to stretch marks, stubborn blemishes and dull complexion.
Rich Sources: Citrus foods are rich in Vitamin C while Zinc is abundant in sesame seeds, low fat yogurt and prawns.
Important for the formation of haemoglobin, the red pigment in blood. A pale complexion and dark circles under the eyes may indicate a lack of iron. Women usually suffer from lack of iron especially during ‘that time of the month’.
Rich Sources: Tofu, Spinach and Red Meat.
Of course, you also need to drink plenty of water, get sufficient sleep and also do more exercise. Learn how to relax your mind with Yoga, read a nice book or watch a good movie. These all help contribute to a better overall healthy skin.