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How to nourish and maintain your skin

How to nourish and maintain your skin Food of India

How to nourish and maintain your skin Food of India

Skin is one of the most vital organs of the human body. It acts as a protective layer providing insulation to the body and helps in excretion of toxins from the body through sweat, thus maintaining equilibrium in the body. Skin being the peripheral organ, holds utmost importance especially from the cosmetological point of view. Hence, it’s important to take proper care and provide healthy nourishment in the functioning of skin.

Daily water regime:

  1. Our human body consists of 60% of water. One of the most primary factor in maintaining healthy skin is following a daily water intake regime.
  2. One must consume at least 8 to 10 glasses of water per day ie 2 to 2 1/2 litres of water per day.
  3. Start your day with a glass of lukewarm water which will help in excreting all toxins from your body, thus providing you with a healthy glowing skin.

Consume yellow/orange coloured fruits & Vegetables:

Fruits like oranges, papaya, muskmelon, honey melon, tomato, banana,pumpkin, carrot  are few rich sources of Vitamin A playing an essential role in the development and maintenance of the skin.

Consuming adequate amounts of vitamin A help to improve the texture, moisture and elasticity of the skin. Limit yourself to 2 to 3 servings per day.

It also protects the skin from becoming dry and dull and helps in preventing skin ailments such as acne, eczema, and psoriasis.

Go green:

Green leafy vegetables like spinach, kale, lettuce – 2servings per day whether in raw or cooked form are rich in Vitamin A, B, C essential for skin healing and repair.


  1. Walnuts, sunflower seeds, almonds rich in Omega 3 fatty acids protect and inhibit skin inflammation.
  2. Almonds, Brazil nuts, wheat germ are rich in zinc and garlic, eggs, Brazil nuts, brown rice rich in Selenium prevent from free radical damage to the skin.

Vitamin C:

  1. Citrus fruits like sweet lime, oranges, lemon,Guava, kiwi, blueberries, black currants, grapes, strawberries and vegetables like broccoli, sweet potatoes are rich sources of Antioxidants.
  2. Vitamin C is widely used for its anti aging properties.  It also has cancer-fighting (antioxidant) properties, and collagen production qualities which help keep your skin healthy.
  3. Avacados which are rich in Vitamins, antioxidants and healthy fatty acids if consume thrice a week help in improving the skin complexion and texture.

Vitamin K

Foods like kale, spinach, lettuce, cabbage, green beans are rich sources of Vitamin K essential in aiding the body’s process of blood clotting, which help in healing wounds, bruises, and areas affected by surgery.

It also helps clear dark spots, scars or stubborn dark circles under the eyes.

Daily exercise regime

Apart from a healthy nutritive intake, one must spend at least 35 to 45 minutes of any activity or exercise like walking, aerobics, yoga, Zumba etc which helps sweat out all toxins from the body thus leading to glowing and rejuvenated skin.


Adequate amount of sleep ie 7-8 hours per day is essential for the normal functioning of the human body.

Limit your exposure to sun.

Just 10–15 minutes of daily exposure helps manufacture vitamin D throughout the skin. Vitamin D is one of the best vitamins for your skin, along with vitamins C, E, and K.

[Image Source : Google]

Dr. Gayatri Gambhir
Dr. Gayatri Gambhir
Dr Gayatri N Gambhir is a practising Homeopathic Consultant, Nutritionist & Diet planner and Personal Counselor in Mumbai, since 2010. She believes in treating patients through holistic healing. Her integrated approach with Homeopathy and nutrition in treating Lifestyle diseases such as Thyroid disorders, PCOS, Hypertension, Diabetes etc has given many successful results. She has been interviewed by AIR (All India Radio) for various topics like Geriatric diet, Diet for Corporate class, Diet for Rural population like farmers workers during National health programme week. She has also worked with an MNC for their natural weight loss product. Her cured case studies have been presented at both national and international levels and has won awards too. Recently she has won the Best case presentation award at an International conference in July 2016.

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