Healthy skin & Diet

Protection to physical trauma, biological, chemical agents and UV radiation

Prevents water loss Thermoregulation (regulates body temperature to heat & cold) Excretory function – sweat Sensory information Expression Vitamin D synthesis Main part of external beauty

Functions Of Skin

Largest organ of the body ~ 16% of the body weight

epidermis

dermis

subcutis

fat cells hair follicle eccrine sweat gland

sebaceous gland

Human Skin

Wrinkles Age spots Dryness Skin becomes thinner and

loses fat Susceptible to damage or

take long to heal sagging skin

Skin Aging Signs

Chronological aging

• As age increases • Begins at mid 20s

Harmful chemicals

Smoking

Sun exposure

Photo agingexternal factors

Unhealthy Diet

Allergies to plants and other substances

Climate Clothing Exposures to industrial and

household chemicals Indoor heating

Other causes of skin changes

Conditions including: Blood vessel diseases Diabetes Nutritional deficiencies Obesity Reactions to medications Stress Hormonal changes

How do I control the damage done to my skin ?

External care

Internal care

First nutrient for skin

Skin contains

70% water

Requiremen

t2-3 lit per day

More amount for active life

style

Test

to

check

your

water

consu

mptio

n

Water vs. other fluids

Reduce effect of

sun damage

Vitamin C rich Fruits and vegetables

Vitamin E rich foods

Vitamin A rich Fruits and vegetables

Two Macronutrients for Skin

Protein

Cell generation and repair

Fats & Oils

Almonds, Ghee, Walnut, Flax seeds, Safflower oil etc.

Zinc : for healthy Skin

• Wound healing

• Mild astringent – dry skin, itching, rash, diaper rash

• Prevention of acne

• Used in the treatment of dermatitis.

Vegetable sources: Cauliflower,

Cucumber, Tomato, Peas, Lettuce, Radish

Fruits:Banana, Blackberry,

Olives, Peaches, Strawberry

Nuts & Oil Seeds:Almond, Cashew, Peanut, Walnut, Pumpkin seeds,

Sunflower seeds,

Milk & milk products

Selenium potent antioxidant

Acne & Foods

Caffeine: increase Hormone productionSources; Coffee, Tea, Cola drink, Chocolate

Refined CHO & Sugar:Insulin secretion and hormonal activity

Dairy & meat Products:Individual sensitivity

Nuts: Almonds, peanuts, Walnut

Tuna: high mercury levels

Exercise & Skin Health

•Reduces Acne: improves blood circulation

• Distressing

• Improved Hormonal balance

•Detoxify

Healthy Skin Diet tips

Hydrate your self through out the day

Swap your carbohydrates

Trade in your fats

Criticize your diet

keep strings and peels

Look after protein intake

Thank you…

Divya R. SanglikarNutritionist