Plant-based nutrients required for healthy, glowing skin (and smoothie recipes)

To have healthy and glowing skin it is crucial to pay attention to what we eat every day.

Foods that are high in trans fatty acids such as meat, dairy products, processed, and fast foods can dehydrate the skin.

What are trans fatty acids?

The Mayo Clinic makes the following statement about trans fat:

Some meat and dairy products contain small amounts of naturally occurring trans fat. But most trans fat is formed through an industrial process that adds hydrogen to vegetable oil, which causes the oil to become solid at room temperature.

This partially hydrogenated oil is less likely to spoil, so foods made with it have a longer shelf life. Some restaurants use partially hydrogenated vegetable oil in their deep fryers, because it doesn’t have to be changed as often as do other oils.

Trans-fats in animal-based foods increase the free radical load in your body and lead to premature aging of the skin.

What is a free radical?

A free radical is any atom or molecule that has a single unpaired electron in an outer shell. Free radical damage is thought to be the basis of the aging process.

Nutrients and benefits of whole plant-based foods

Whole plant-based foods such as fruits, vegetables, greens, legumes, nuts, and seeds are storehouses of the vital nutrients needed for healthy skin. Vitamin A, biotin, vitamin C, vitamin E, selenium, zinc, silica, and omega 3 fatty acids are some of the important nutrients required for healthy and glowing skin.

Vitamin A helps in maintaining and repairing skin cells. Carotenoids, the precursors of vitamin A, may help prevent ultraviolet induced skin damage and wrinkling. Vitamin A deficiency may result in dry and flaky skin. This vitamin is present in dark greens and yellow colored vegetables such as sweet potatoes, carrots, and pumpkins. Papaya and mango are good fruit sources of Vitamin A.

Biotin is a water-soluble B vitamin and is needed for the formation of skin, nail, and hair cells. Biotin is found in whole grain cereals, nuts such as almonds and walnuts, and vegetables like carrots, cucumbers, cauliflowers, and onions.

Vitamin C is a powerful antioxidant that helps protect the skin against free radical damage. Factors such as exposure to environmental pollutants, smoking, and an unhealthy diet could lead to the production of free radicals. Citrus fruits such as oranges, grape fruits, lemons, and limes as well as apples, papayas, watermelon, and leafy vegetables such as spinach and cilantro are rich in Vitamin C.

Vitamin E is an antioxidant that is essential for healthy and youthful skin. Vitamin E is found in green leafy vegetables, whole grains, almonds, and sunflower seeds.

Selenium is a trace mineral and a potent antioxidant, which also helps protect the skin from the damage caused by free radicals. Selenium has anti-aging effects and is found in whole grains, soya beans, mushroom, apple, tomato, onion, garlic, and walnut, and sunflower seeds.

Zinc, needed for repairing damaged tissues, has a role in cellular growth and wound healing. It is beneficial for people who suffer from acne, as it helps control excess oil production in the skin. Peanuts, sesame seeds, watermelon seeds, and pumpkin seeds, as well as whole grains and legumes, are rich in zinc.

Omega-3 fatty acids act like moisturizers for skin and improve suppleness. Flax seeds, chia seeds, sesame seeds, and walnuts are natural sources of omega-3 fatty acids.

Although many people think sun exposure is not good, our skin needs sunshine for Vitamin D. At least 15 – 20 minutes of sunlight exposure is needed for the skin to synthesize Vitamin D. Vitamin D is important for healthy skin and immunity. If you have a Vitamin D deficiency, your doctor may prescribe supplementation.

Whole plant-based foods, adequate water intake, sunlight exposure, and exercise will keep the skin healthy, youthful and attractive.

Start your day with a morning shine fruit smoothie or a super nutrient smoothie. The recipes area listed below and are chocked full of whole plant-based foods.

Morning Shine Fruit Smoothie

Ingredients

½ cup of apple slices
½ cup of mango slices
½ cup of papaya slices
1 cup of chilled almond milk
3-4 dates (pitted) as natural sweetener.
1 teaspoon chia seeds

Directions

Blend all the ingredients thoroughly in a blender.

Super Nutrient Smoothie

Ingredients

1 cucumber
1 carrot
½ cup of fresh greens (spinach, kale, or any other greens)
1 tomato
1 cup of tender coconut water 2 tablespoon of coconut meat

Directions

Blend all the ingredients thoroughly in a blender.

Adapted from RETHINK FOOD: 100+ Doctors Can’t Be Wrong by Shushana Castle and Amy-Lee Goodman RethinkFoodBook.com.

Dr. R. Saravanan

R. Saravanan, BHMS, is a qualified Homeopath from the Tamil Nadu Dr. M.G.R. Medical University in India. Dr. Saravanan has received special training in Nutritional disease reversal from SHARAN, the pioneer organization in India offering Nutritional disease reversal programs. Currently he is serving as a Health advisor with SHARAN. He can be contacted at saravanan@sharan-india.org.

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