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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Water is undoubtedly the most important element that we need to live. Keeping ourselves hydrated, especially in summer months is one of the most common pieces of advice that we constantly come across. We have all heard and read enough about the importance of consuming sufficient and more water on a daily basis to maintain better health of our body.

Water is an essential component for the effective functioning of our body as approximately more than half of our body mass is made up of water, including skin, tissues, cells and the organs. Throughout the day we lose a lot of water, be it through the skin in the form of sweat, or through urination, making restoring the lost amount, crucial. But still, water is something that is often underestimated or taken for granted. Water affects every organ system of the body, from the muscular to the digestive, and of course, the skin.

We know water is life but did you know it could also give a new life to your skin? Experts continuously stress how water is one of the easiest and best beauty treatments. The skin is also an organ, rather it’s the largest organ in the body. If the skin doesn’t get enough water, it will not function properly. If your water intake is right and adequate, then one can even stop worrying about acne, dark spots or dark circles or any such skin-related issues that can bring down one’s beauty.

On average, 2 to 3 liters of water should be consumed in a day. The amount of water needs for a person tends to change through his/her lifetime depending on age, diet, environmental conditions, physical activity, etc.

Some benefits for the skin from drinking more water include:

• Reduces wrinkles: The more water you drink, the fewer wrinkles and fine lines you see. This is so because water helps in maintaining the skin moisture, which increases elasticity and the more elastic the skin is, the lesser are the wrinkles. Keeping your skin hydrated also smoothens it.
• Improves Complexion: Many skin issues like can be dealt with by drinking more water as it helps the digestive system in flushing out toxins from the body. This, in turn, increases the blood flow and aids in improving the complexion for healthy and glowing skin.
• Diminished puffiness: Our body retains water which is why our skin tends to swell sometimes. Nobody enjoys those puffy eyes at any time of the day. However, you can have your eyes looking sparkly and clear with reduced puffiness by consuming enough water. As the dehydration will lessen, the eyes will appear clearer and the puffiness around them will decrease.
• Increases the speed of healing: This is true particularly in case of sunburn. Drinking more water helps in speeding up the healing process for sunburn.
• Clears acne: Acne is an incredibly common problem when it comes to skin. Water also aids in flushing toxins from the skin and shrink the pores, in turn, making them less likely to clog and cause a zit. Hence reduces the chances of acne on your skin.
• Slows ageing: Drinking enough water not only reduces wrinkles and acne, and makes the skin smooth but it can help in keeping the skin cells hydrated and healthy, hence delay the ageing process for the skin. Plump skin cells also help to hide the already present signs of aging.
• Reduces pore size: Throughout the day our skin is exposed to a lot of sun, dust, smoke, etc. and through the day our pores can get clogged and enlarged. By drinking more water, one can maintain a better balance of oil and water on the surface of the skin. This further helps in reducing the pore size, decrease acne breakouts, and reduce blemishes.
• Gets rid of dry skin: Dry skin tends to crack, flake, and itch and just by hydrating your skin, this problem can be taken care of. When you stay hydrated, your skin is less likely to crack and become itchy.
• Tightens skin: A great way to get away with sagging of your skin and help tighten the skin around your jawline, stomach, arms, and legs are to drink more and more water. This is so because water helps in improving skin elasticity, and makes it bounce back from sagging too much.
• pH balance: Maintaining a healthy pH balance is essential to keep one’s skin blemish-free and glowing and by drinking more water, one can help in balancing the pH level and in return gift yourself a healthy skin.
• Puts skin disorders at bay: If you keep your skin hydrated, it will enhance the metabolic rate and improve the digestive system which will be further flush out toxins from the body, leaving you with healthy and glowing skin.

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