SKIN CARE AND DIET DURING WINTER SEASON
Note by Dr. Meena Mehta, Nutritionist, Dr. B.M. Nanavati college of Home Scienece, Mumbai
As boring as it may sound, the optimal diet for overall health is close to optimal for skin health as well. The main reason is that the diet optimal for overall health slows down physiological mechanisms of aging in all tissues, including the skin. The recommendation to consume a balanced diet is plastered on every corner these days. In balanced diet, nutritionists plan a diet which contains all necessary nutrients within a certain range. This range is usually selected in such a way as to prevent protein energy malnutrition and vitamin / mineral deficiencies. To "beat nature" and derive significant anti-aging benefits, one may have to consume some nutrients in greater amounts than those found in a basic balanced diet.
Adults are advised to:
- Consume a sufficient amount of fruits and vegetables.
- Choose variety of fruits and vegetables from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables)
- Consume 100gm equivalents (3 servings) of whole-grain products per day,
- Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.
Select foods from the following list.
Ø Avocado: Avocados are a rich source of Vitamin E which is essential for glowing skin, prolonging of the ageing of the skin and shining hair
Ø Yogurt: Yogurt is good for the skin. It has excellent anti-fungal properties and cure skin infections as a probiotic.
Ø Garlic: It helps in preventation of cell degeneration, keeps the blood thin and prevents high blood pressure. It acts as an excellent antioxidant and helps in retarding growth of abnormal cells thereby preventing ageing.
Ø Ginger: It acts as a good food to relieve constipation.
Ø Turmeric: It helps to purify blood.
Ø Broccoli: It helps the skin to detoxify and repair itself.
Ø Nuts: Nuts like almonds and walnuts are powerhouses of energy. Consuming a fistful amount of nuts on a daily basis helps fight ageing.
Ø Water: Water flushes out all the toxins from the body and provides fluidity for the flow of blood. It is advisable to consume as much water as possible for that healthy and glowing skin.
Squalene: Squalene plays crucial role in quenching free radicals. It helps to prevent oxidative damage due to pollution or solar radiations. Squalene is a fatty compound found in Rice Bran oil and olive oil. Squalene is used to synthesize hormones, cholesterol and vitamin D. Squalene oil has cosmetic uses and effective on cancer. Squalene chemical similarity to human skin sebum has made it a popular component in natural cosmetic formulas designed to soften and protect the skin. The antioxidant and anti dandruff properties of squalene are beneficial for many skin conditions. Rice Bran oil and Olive oil also contains polyphenols squalene a powerful antioxidants which help in preventation of age-related diseases. Adding squalene to the diet has a protective effect on heart function.
Squalene is odourless, colourless, non-staining, and non greasy.. It leaves skin moisturized and dewy with just a several drops. It is good for acne prone skin to keep skin moist and wrinkle free Our body produces a small amount of squalene, but the amount diminishes when we get older, starting in our twenties. Squalene is required for our skin to keep it moisturized and fight aging. It is a unique antioxidant from Rice Bran and olives that protects our skin from free-radical damages. Many vegetable oils like rice bran oil, olive oil and sesame oil contains natural antioxidant like squalene.
A recent human Clinical Study conducted by Indian Council of Medical Research has found that the blend of Rice Bran oil and Sesame oil in the ratio of 80:20 to be really effective in reducing hypertension. The researchers believe this effect is mainly due to antioxidants present in the sesame oil and Oryzanol in Rice Bran oil. According to Journal of Pharmaceutical Biology, Thailand, a study in Chiang Mai University of Thailand has found Oryzanol as potential cosmetic raw material. Oryzanol helps skin hydration and is anti ageing.
Squalene has many health benefits, which includes:
Ø Conditions and natural moisturizes skin
Ø Restores the skin suppleness and flexibility
Ø Reduces the appearance of wrinkles and dark spots
Ø Softens the most rough-textured irritated skin and regenerate cell growth
Ø Treat skin situations like dry/rough skin, skin cracks, rashesØ Protect against radiation of the sun