In this blog we would like to cover the basics of healthy living and what other way than to start with healthy eating habits. What we consume in our diet reflects in the condition of our skin and teeth. Unhealthy diet leads to excessive stresses on our body and that quickly starts to show in the overall appearance of skin and teeth. The easiest way to take care of our body is by incorporating healthy food items in our diet and discard junk foods laced with refined sugars, simple carbs and unhealthy fats. Our skin and Oral health can benefit greatly by simply introducing some of the healthier foods in our diet. Let us cover of few of those in some detail.
For healthier skin:
Red, Green, Black Grapes:
Grapes contain antioxidants. Antioxidants are essential to slow down and prevent free-radical damage. These provide a combo of ellagic acid and resveratrol, two compounds that help combat oxidative stress. Another may also aid in maintaining skin cell regeneration. Red Grapes especially are helpful for better skin as they contain resveratrol, a compound that comes from the skin of red grapes. Resveratrol is credited with a wide range of health benefits, among them is reducing the effects of ageing.
Two cups of cubed watermelon equal a full cup of water and can help you (and therefore your skin cells) stay hydrated. Plus, the beta-carotene and vitamin C found in watermelon makes it an antioxidant-packed snack.It has full of vitamins such as Vitamin A, B6 and C, watermelon is also packed with lycopene and amino acids, all combining to contribute towards healthy skin, aiding the immune system, and benefitting from antioxidants.
Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin. Getting enough of these fats is essential to help keep skin flexible and moisturized. Preliminary evidence also shows that avocados contain compounds that may help protect your skin from sun damage. UV damage to your skin can cause wrinkles and other signs of ageing Avocados are also a good source of vitamin E, which is an important antioxidant that helps protect your skin from oxidative damage.
Fish, especially Salmon, contain high amounts of omega-3 fatty acids help reduce inflammation, which can affect how the skin looks. Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized. Omega-3 fatty acid deficiency can cause dry skin. The omega-3 fats in fish reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun's harmful UV rays. Fatty fish is also a source of vitamin E, one of the most important antioxidants for your skin. Nutrients like vitamin D and antioxidants can also reduce the risk of skin cancer and help with acne and rosacea. They provide zinc, vital for regulating inflammation, overall skin health and the production of new skin cells. Zinc deficiency can lead to skin inflammation, lesions, and delayed wound healing.
Capsicum (Bell Peppers):
Bell peppers are an excellent source of beta carotene, which your body converts into vitamin A. They're also one of the best sources of vitamin C.Regularly eating vitamin C-rich veggies naturally boosts your body's collagen, which helps keep your skin firm and youthful-looking. Vitamin C also strengthens your immune system. As another report found that a large number of women linked eating plenty of vitamin C to a reduced risk of wrinkled and dry skin with age.
Vitamin A products:
Nobody wants dry, flaky skin. So, grab an orange, carrot, or slice of cantaloupe. They're loaded with vitamin A. You can also find it in leafy greens, eggs, and low-fat dairy foods. When you use a skin product with vitamin A, your wrinkles and brown spots may look better. Those products, called retinoids, are conventional prescription treatments for acne and other skin conditions. It has been suggested that vitamin A deficiency may increase your risk of developing acne, as it causes an overproduction of the protein keratin in your hair follicles. This would increase your risk of acne by making it more difficult for dead skin cells to be removed from hair follicles, leading to blockages.
Nuts and seeds alike are packed with vitamin E, which helps protect our body's cells and give our skin a healthy glow. Plus, since vitamin E has also been linked to lowering the risk of heart disease, sprinkling sunflower seeds into salads, soups, sautés, or eating a handful as a snack delivers an extra health perk.
Tomatoes are a great source of vitamin C and contain all of the major carotenoids, including lycopene. Beta carotene, lutein, and lycopene have been shown to protect your skin against damage from the sun, i.e. against UV radiation and neutralize harmful free radicals Because tomatoes are rich in carotenoids, they're an excellent food for maintaining healthy skin.
Walnuts have many characteristics that make them an excellent food for healthy skin. They're a good source of essential fatty acids, which are fats that your body cannot make itself. They're richer than most other nuts in both omega-3 and omega-6 fatty acids.Omega-3 fats reduce inflammation in your body — including in your skin. Walnuts contain other nutrients like zinc, that your skin needs to function properly and stay healthy. Zinc is essential for your skin to function properly as a barrier. It's also necessary for wound healing and combating both bacteria and inflammation. Walnuts also provide small amounts of the antioxidant's vitamin E and selenium. Selenium may help protect your skin from cells that gather free radicals. Free radicals cause signs of ageing like wrinkles and dry skin, tissue damage, and probably some diseases.
For stronger teeth:
A balanced diet of fruits, vegetables, protein foods, calcium-rich foods and whole grains provides essential nutrients for optimum oral health. Foods for Optimum Oral Health:
Foods such as low-fat or fat-free milk, yoghurt and cheese, fortified soy drinks and tofu, canned Salmon, almonds and dark green leafy vegetables help promote healthy teeth and bones. These help put back minerals your teeth might have lost due to other foods. They also help rebuild tooth enamel.
Fibre-rich fruits and vegetables:
Foods with fibre help keep your teeth and gums clean. They also get saliva flowing. Next to good home dental care, this is your best natural defence against cavities and gum disease. About 20 minutes after you eat something that has sugars or starches, your saliva begins to reduce the effects of the acids and enzymes attacking your teeth. Saliva contains traces of calcium and phosphate. So, it also restores minerals to areas of teeth that have lost them from the bacterial acids.
These are found in eggs, fish, lean meat, dairy, nuts and beans and are good for strong teeth.
It promotes gum health, so eating plenty of citrus fruits, tomatoes, peppers, broccoli, potatoes and spinach, make the teeth stronger and healthier.
Green and black teas:
Both contain polyphenols that interact with plaque bacteria. These substances either kill or hold back bacteria. This prevents bacteria from growing or making acid that attacks teeth. Depending on the type of water you use to brew your tea, a cup of tea can also be a source of fluoride.