To be healthy, the skin, like every other body organ, needs nutrition. Our skin serves several vital roles in addition to being a thing of beauty. The major organ that protects you from mechanical, thermal, and physical harm is your skin. It also stops hazardous substances from entering our bodies by avoiding excessive moisture loss. Skin can also serve as a warning sign for a health condition. A red, itchy rash might indicate allergies or infections, whereas a red “butterfly” rash on the face could indicate lupus. A yellow hue might be a sign of liver illness. Furthermore, black or atypical moles might be an indication of skin cancer. If you don’t drink enough water or spend too much time in the sun or in dry circumstances, your skin might become excessively dry. Use moisturising creams or lotions to treat dry skin, and bathe and wash your hands with warm rather than hot water to avoid irritation. The sun can also harm your skin. Sunlight includes ultraviolet (UV) light, which causes sunburn and accelerates the ageing of your skin, resulting in more wrinkles as you age. As a result, shield your skin from the sun. Wear helmets and other protective gear, apply sunscreen with an SPF of at least 30, and limit your time in the sun during the late morning and early afternoon hours, when the sun is fiercest.

The best diet advice for dry skin is to consume enough fruits and vegetables, and some nutritional suggestions are included below:

• Healthy fats- fat-free diets do not promote healthy, moisturised skin. Essential fatty acids are part of the cell membrane, and consuming enough healthy fats is essential for good skin. Eat nuts and seeds as they are beneficial monounsaturated and polyunsaturated fats, as well as phytonutrients that protect us from the negative effects of oxidative stress. Fatty fish is high in omega -3 fats, which are not produced by our bodies but are necessary for the health of our cell membranes. At least three servings per week are recommended and Coconut oil is great for using topically. It includes active ingredients that aid the skin’s protective barrier by trapping moisture and decreasing irritation.

• Proteins- Amino acids are the building blocks of proteins. Collagen and Keratin proteins make up the skin’s structure, and healthy skin requires high-quality proteins. Following are some of the protein-rich foods. Eggs are high-quality proteins with the addition of sulphur and lutein, which help the skin retain moisture while maintaining suppleness. In the vegetarian and vegan food chain soy, it offers the most protein. Furthermore, soy is high in isoflavones, which may help in the prevention of wrinkles by preserving collagen. Milk and yoghurt when consumed, it provide high-quality protein to your diet.

• Vitamin C- It is necessary for collagen to maintain its form. It is also a powerful antioxidant for our bodies, aiding in the neutralisation of free radicals that cause damage to our skin, and fruits such as oranges, guavas and tomatoes are high in vitamin C.

• Vitamin A – The upper and bottom layers of the skin, which are layered organs, both require Vitamin A to preserve their integrity. Vitamin A has been linked to preventing collagen breakdown caused by the sun’s damaging rays. Sweet potatoes, carrots, and green leafy veggies are all good for you.

• Hydration- To have healthy, supple, wrinkle-free, bright skin, you must drink enough water. Other liquids, such as green tea, fresh juices, and soups, are also extremely helpful.

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White sugar is one of the most commonly consumed ingredients in today’s diet and while it gives instant gratification, it would not be wrong to say that white sugar is one of the most potentially harmful ingredients in our diets. However, many who wish to cut down on their white sugar intake have not been able to do it as they think there are no other alternatives and that their food might turn tasteless. Sweet lovers often cannot stay without having their daily dose of sugar. This holiday season, here is a list of healthy alternatives to sugar that you could use as you prepare your holiday feast:

By breaking the habit of adding white sugar with other natural alternatives, you can do wonders and see your overall health improve.

Listed below are some of the best natural alternatives to satiate your taste buds while also giving you additional health benefits:

Jaggery: For many centuries before, people living in Asia and Africa have been using jaggery as a part of the diet and culinary heritage. It is one of the cheapest natural sugars. Jaggery has started to make a comeback in our diet in recent years. Sugarcane jaggery is unrefined sugar cane juice that is manually boiled, churned, filtered, and then poured into moulds sold in the stores. One of the main health benefits of jaggery is that it helps improve digestion by activating the digestive enzymes. It stimulates bowel movements and helps relieve constipation symptoms. It is a liver detoxificant and helps build immunity.

Maple Syrup: Maple syrup is extracted from the xylem sap of maple trees. A hole is drilled into the maple tree through which the sap is channeled into a container. Unlike white sugar which doesn’t offer any nutrients, maple syrup supplies minerals like manganese and zinc. Loaded with antioxidants, maple syrup contains nutrients. The syrup acts as an energy booster and compliments heart health.

Honey: Honey is considered liquid gold and is one of the oldest sweeteners dating back by 3000 years. It was an integral part of every household not only in India but globally. Honey bees extract the flower nectar which is then converted into simple sugars and stored in honeycombs. Along with the sweetness, honey provides minerals such as calcium, iron, potassium, and magnesium. This nature’s liquid is known for its healing and antibacterial properties.

Palm jaggery: Health benefits of palm jaggery are manifold. It is prepared traditionally. An earthen pot is placed under a palm sapling which is scythed to facilitate sap oozing. The sap is boiled, churned till it thickens, and then poured into molds to obtain palm jaggery. The awareness about this natural sugar is such that many tea shops in South India have a separate fan base for beverages made with palm jaggery. Low on the glycaemic index, it is loaded with iron and is a great source of energy.

Date Sugar: We all are aware of the immense benefits of dates. The first thing people have while breaking their fasting is the dates. Ever wondered why? That’s because they are full of energy including glucose, sucrose, and fructose. Date sugar is made of dehydrated dates, which are ground to resemble sugar. They come packed with proteins, iron, copper, zinc, manganese, and many others.

Stevia: Made from the leaves of the stevia plant, this is a zero-calorie alternative to sugar and is great for those who are watching their weight and beneficial for diabetics as it does not cause glucose spikes. Stevia is also much more potent in sweetness and so a little quantity is required compared to white sugar. Fresh stevia leaves can be used to sweeten warm morning beverages like tea and can be dried, powdered, and stored for future use.

For diabetics, it is advised to have a word with the doctors before making the above natural sweeteners a part of their regular diet as they will suggest the alternative that best suits their needs and health conditions.

The post 6 natural sweeteners to replace white sugar this holiday season By Soumita Biswas, Chief Nutritionist, Aster RV Hospital appeared first on PuneDiary.Com.