Skin Nutrition

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Our skin plays an important role in regulating body homeostasis (tendency to auto-regulate and maintain internal environment in a stable state) by keeping water loss to a minimum and by regulating body temperature. Human skin is continuously exposed to internal and external influences that may alter its condition and functioning.

Skin functioning and skin attractiveness are dependent on nutrition. This is evidenced by the development of skin lesions in response to nutritional deficiencies. Hence, dietary supplementation with essential vitamins, minerals, or fatty acids improves skin conditions. Some of the most important nutrients for skin health are:

1. Vitamin C

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Vitamin C is a powerful anti-oxidant. It helps to reduce oxidative stress to the body and may lower cancer risk. Vitamin C is also involved in the synthesis of collagen, an important protein for making your skin supple. Many fruits and vegetables are great sources of vitamin C, so be sure to include them in your diet. Food sources high in vitamin C include: Citrous fruitsbroccoli, sprouts, kale, red and green bell peppers, guava, grapefruit, strawberries.

2. Vitamin E

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Vitamin E is one of the key vitamins for skin health. When combined with vitamin A, vitamin E is especially effective at preventing certain skin cancers. Because of vitamin E’s antioxidant properties, it helps fight free radicals caused by pollution, smoking, processed foods and sun exposure. Free radicals are the catalyst for premature skin aging such as wrinkles. Food sources high in vitamin E include: almonds, eggs, walnuts, avocados, sunflower seeds, pine nuts, spinach, oatmeal, and olives.

3. Vitamin A / Beta Carotene

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Vitamin A, also known as beta carotene and retinol, is a widely acclaimed skin nutrient used by dermatologists to treat chronic acne and psoriasis.

Foods rich in Vitamin A are – sweet potato,kale, spinach, apricots, winter squash, and other dark leafy greens.

4. Selenium

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Selenium has many of the same skin benefits as vitamin E and together they safeguard cell membranes. Cell membranes are the protective coating around all cells. Selenium helps to slow the signs of aging, by protecting the cell membrane.

Actually Selenium is a triple treat, protecting against UV-induced cell damage, skin inflammation and pigmentation.

It helps skin fight infection. Your immune system relies on selenium to function well. In fact, it’s selenium, along with other minerals, that bolsters your body’s army of white blood cells and strengthens your response to infections – including those on the skin – since skin is your body’s first line of defense.”

Foods rich in Selenium includes:-

Brazil nuts,Almonds,spinach,mushrooms,oats,wheat,soy beans,brown rice,whole grains,sunflower seeds.

 


Dried Coconut: Health Benefits

Dried coconut often goes underappreciated when compared to other dried fruits. However, if you are interested in eating healthy, you definitely need to include it in your diet. Benefits of dried coconut and its exceptionally high nutritional value make it a valuable addition to many meals.

Don’t forget the fact that this food is delicious. There are  many great recipes that include some type of dried coconut. If you do not have time then what is stopping you to munch dry coconut as a snack. You will definitely enjoy this.

It is great for your jaws and facial muscles as well when you are munching it raw.

Dried Coconut Health Benefits

It strengthens you connective tissues

Your skin, ligaments, bones, and tendons fall into the category of connective tissues. They contain a great number of minerals, which means that deficiency of any of these elements affects this particular part of your body. Keeping your connective tissues strong should be one of your health priorities as any problems with them endanger your life and make your existence as a whole highly uncomfortable. It contains a wide range of minerals that are easy for your body to absorb and process. Therefore, including it in your diet will prevent mineral deficiency and reduce the risk of many serious diseases, such as arthritis and osteoporosis.

It promotes your brain function

The health benefits of dried coconut don’t make you smarter, but they help improve and promote a healthy brain function. Some of the chemicals contained in the coconut promote the production of neurotransmitters as well as myelin. The latter is the fatty coating that covers neurons and allows them to transmit electrical signals that come from or to the brain more efficiently. Note that any damage to myelin cover of your neurons leads to neurological problems.

It helps lower your blood cholesterol levels

As any other source of healthy fats, desiccated coconut lowers your levels of LDL cholesterol while increasing the level of HDL cholesterol. Therefore, it strengthens your arteries and promotes cardiovascular health.

It prevents anemia

Iron deficiency anemia is a common health issue that often affects women. The condition in itself isn’t dangerous, but it lowers your natural protections as well as affects your overall condition. Anemia causes bouts of dizziness, which can lead to accidents. It also makes it easier for bacteria and viruses to attack your body. Consider your iron intake when you plan your meal plan as people rarely receive enough of this mineral from food. One of the main health benefits of dried coconut comes from its high iron content. Adding dried coconut to some of your foods will help you reach the daily requirement of this particular mineral.

Enjoy this super food and add it in your meal plan.


The Magic of Eating Smart.

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Eating Smart is basically choosing smartly from what you are eating. Most of us start off the day with the best intentions for eating healthy. Unfortunately, a missed alarm, getting stuck in traffic or working through lunch can botch the best plans for eating right. With today’s hectic schedules and an abundance of convenience foods, it’s easy to get off track even when you want to stay on course.

The best way to eat smart throughout the day is to plan and make a habit. Whether you’re trying to lose weight or just eat right, the smartest thing to do is create a healthy eating habit. With these simple steps you’ll be able to fit in nutritious meals and snacks, even when you’re squeezed for time.

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  • Start your day with smart Breakfast- 

When it comes to the most important meal of the day Breakfast takes the lead. Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus. Trouble is, it’s probably the easiest meal to skip since people rush in the morning hours.

Even if you don’t have time to sit down and eat a bowl of multi-grain cereal with fresh fruit, there are various other options are available – like banana with roasted nuts, peanut butter sandwich and roasted gains so on… A low-fat yogurt is a great choice. Take a banana or other easy-to-grab fruit and add an energy bar that has no more than 200 calories. Generally your breakfast plate should be loaded with the sources of these 3 Elements-dietary fiber or carbohydrates (whole-grain bread, oatmeal, wheat flakes), proteins (eggs and egg whites, yogurt and sprouts) and nuts (almonds, walnuts, apricots and figs).

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  • Eating Smart at Lunch- 

Lunch is also an important meal for whole day energy requirement of your body. Lunch raises your blood sugar level in the middle of the day, making you be able to focus for the rest of the day. If you’re feeling sluggish, eating even a small lunch can renew your energy and help you feel refreshed and ready to take on the next several hours. In addition, eating lunch keeps your metabolism active.

In your lunch the carbohydrates you eat should be wholegrain – such as home made roti, brown bread etc. because other carbohydrate sources like white bread, pasta and potatoes will make you sleepy and increase the fat deposit. Whole-grain carbohydrates release energy more slowly than white carbohydrates and are also high in B vitamins and fibre which are good for bowel movement. For the best nutritional value, choose salads containing capsicum, red peppers, tomatoes and some greens.

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  • Eating Smart at Dinner-

A healthy dinner can help you to wrap up the day and to complete all the necessary nutritional requirements of your body. Dinner can promote better brain function, improved digestion, and help you get more substantial sleep. Timing here again plays a significant role. Actually, When we are awake, our body works at BMR (basal metabolic rate) but when we sleep, its slows down to RMR (resting metabolic rate). The longer you are awake, the more your body will be able to burn versus burning lesser at rest. So, Eat a light dinner and stay awake for at least two hours post that.

Fill your plate with greens to load up on vitamins and minerals. Limit carbs but don’t cut them off. Combine them with some healthy fats like nuts and seeds. Your body can use these for regeneration and repair overnight.
Don’t give up on snacking. It supplies the quick ‘pick-me-up’ you need. Trade the junk for fresh fruits, nuts or a salad. Eating small yet frequent meals is the smart way. This doesn’t mean you eat more but spread your daily requirements throughout the day.


Water Infused Drink

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Water Infused Drink keeps us cool, hydrated and very refreshing during summer. You can take at least 2 drink separately during the each day. It is natural ways to make summer refreshment at home and stay away from aerated drink.

It’s simple, quick and easy, where you can make a whole range using everyday ingredients such as fruits and veggies etc.

Choosing the Ingredients

There’s no limit to playing around with different flavours to create your own infused water. Here are some ingredients that work particularly well, both, it terms of taste as well as nutrition (giving you your much needed dose of minerals, vitamins and electrolytes) –

Fruits

  • Citrus – grapefruit, lemon, key lime, lime, orange
  • Berries – strawberries, raspberries, blueberries, blackberries, cherries
  • Tropical – pear, pomegranate, mango, pineapple, kiwi
  • Melons – cantaloupe, watermelon
  • Other – apples, grapes, plums, peaches

Vegetables

Cucumber and pepper

How to Make Infused Water

Step 1: First, cut the vegetables and fruits in desired pieces and put them in a jar. After that, use a wooden spoon or a regular spoon to just mash them a bit.

Step 2: Pour some water in the jar and mix well.

After following these steps, allow the ingredients to settle in the water for some time, either at room temperature or store it in the refrigerator.

The Healthy Beverage

Apart from being delicious and refreshing in taste, infused water is loaded with nutrients that are essential during summers. These nutrients help in giving you a boost of antioxidants that are known to fight against free radicals,  it also helps your skin to stay smooth and silky.  It also helps in increasing your metabolism, having a good body shape, gives more energy and get rid of toxins in your body.

So, what are you waiting for? Try making your own infused water to fight the heat this summer and refresh yourself and have a great summertime.