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  • Writer's pictureMs. Mallika Majumdar


Updated: Jan 7, 2022

Who does not want to be beautiful? Everybody does. We all look at the mirror and think of improving ourselves. Cosmetics help but a good healthy, balanced diet can create magic. A healthy, balanced diet has numerous benefits:

It just keeps off the extra flaps and fats and makes you a supermodel.

Makes your skin smooth and supple and wrinkle-free.

Strengthen your fingernails, teeth, and gums. Hair looks shiny and silky.

Which nutrients help us to make ourselves gorgeous? Let's explore:

1.Calories - It has to be taken wisely. It's made up of Carbohydrates, Fats, and Proteins. These nutrients are essential for the body to keep functioning. Carbohydrates are there to help our body to have the energy to do our daily tasks and without proper carbs, the vitamins cannot function, so have it for an energetic body. There is no point in having a slim beautiful but nonenergetic, non-enthusiastic body.

2.Fats- are needed by our beauty. They are not the enemy we have been told of. They help to have smooth, supple, wrinkle-free skin. They help in the lubrication of our joints. Detoxification helps to lose weight but regular detox robs the skin of beauty. So have it.

3.Protein- Nowadays we all are obsessed with a high protein diet. Protein is necessary for good skin, hair, nails, gums so have it.

4.Vitamins -A good supply of vitamin A is the basis for healthy skin and a fresh face. Vitamin A keeps skin looking smooth and young by stimulating cell regeneration. It can be obtained in the form of Retinol or from the beta carotene. It is easier for the body to absorb beta carotene by boiling or steaming foods containing the substance and adding a little fat or butter.

B vitamins are key for the growth of skin, hair, and nails. Vitamin B6 helps form collagen for firm connective tissue. Biotin or B7 protects skin and hair cells.

Vitamin C accelerates collagen production in the cells and helps keep gums healthy. Since vitamin C is quickly destroyed by heat, foods that are high in vitamin C are best eaten raw.

5. Minerals- minerals are crucial for many body functions.

Iron facilitates oxygen transport in the blood. Pale brittle fingernails and hair loss can be signs of an iron deficiency -one of the most common nutrient deficiencies in the world.

Potassium helps the body to eliminate harmful substances and plays an important role in keeping skin supple.

Calcium makes teeth strong and healthy.

Magnesium keeps cell walls stable, helping to stop the skin from wrinkling.

Selenium helps damaged skin.

Zinc works with Vitamin A in the body to produce and maintain a strong immune system.

6.Water - Clear, fresh skin needs plenty of fluids. Adequate fluid intake helps the internal organs to filter out harmful substances.

7. Antioxidants - Environmental pollution, cigarette smoke, ultraviolet radiation, and stress contribute to the formation of what are known as free radicals in the body. These aggressive oxygen compounds can damage tissue and skin to age prematurely when present in excess amounts. Vitamin C, vitamin E, beta carotene, and selenium stabilize free radicals and keep them from causing damage to the body. A diet high in antioxidants reduces the risk of developing serious diseases.

These are the nutrients but we don't eat the nutrients, we get these nutrients in the form of food so let's have a look at the food items which help to beautify our skin

Whole grain products, Brown rice, cereal germ, cereals

Legumes, soya beans, soy products

Eggs, meat, seafood, poultry, liver

Milk and milk products

Orange and yellow fruits and vegetables, dark leafy vegetables, broccoli, mushrooms, carrots, sweet potatoes

Dried fruit, avocados, bananas, citrus fruits, kiwifruit, rose hips, blackberries, sweet peppers, papaya, cantaloupe, melons, blueberries, cranberries, strawberries, raspberries, guavas, Indian gooseberries

Garlic, Cold pressed oils, nuts, butter

Mineral water

Fruits and vegetables should account for about one-third of the diet

It can be stated that all the food items contribute to your beauty so eat well and in the proper amount and " be the most beautiful or handsome person for your loved ones "

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