How to Eat Your Way to Healthy Glowing Skin

A dietician dishes out tips on which types of food to eat to achieve a flawless skin.

Updated on September 27, 2017 22:09 pm

Stephanie Yee

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Everyone dreams of a perfect, glowing skin. Achieving it, however, does not only require a skincare routine but also a conscious effort to live a healthy lifestyle. At the recently held “Food for Beauty” event of PanAsia Surgery, dietitian Liow Min Choo highlighted that adverse change in balance of nutrients can affect how your skin looks like.

Here are six skincare nutrition tips from Ms Liow to achieve that flawless skin you’ve always wanted to have:

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1. Drink lots of water.

Many of us are guilty of drinking water only when we feel thirsty. We forget to realise that water aids in important body processes such as digestion, circulation, and even excretion. Drinking enough water also improves your skin’s moisture and reduces wrinkles because it helps make your skin more elastic. Ms Liow advises to start your day by drinking a big glass of water before breakfast and make sure to bring a water bottle wherever you go.

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2. Avoid beverages with dehydrating effects.

So you love your coffee, tea, or alcohol? Thing is, they’re actually not doing your skin a favour. Coffee, for example, has dehydrating effects that drain the skin. Ms Liow suggests to limit your coffee or tea consumption to three cups a day. Alcohol also has dehydrating effects and causes skin to be coarse and to develop thread veins and open pores. Limit your alcohol intake to one glass a day to make sure your skin is not compromised.

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3. Ensure intake of adequate Vitamin C.

Vitamin C aids in collagen production. Without collagen, our skin becomes dull. Vitamin C also helps heal wounds, treat sunburn, and protect against skin discolouration (think skin freckles and age spots). Ms Liow encourages adequate intake of Vitamin C by having at least one citrus fruit or at least two portions of a wide variety of fruits a day. This can be orange, grapefruit, lime, or lemon. Papaya, guava, kiwifruit, and berries are great options, too.

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4. Make Vitamin A part of your diet.

Vitamin A also promotes collagen production, making it yet another must-have nutrient for the skin. As much as possible, get your Vitamin A from carrots, spinach, watercress, apricots, papaya, mangoes, and honeydew melon. Don’t rely on supplement or cream with Vitamin A or beta-carotene, unless prescribed.

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5. Get your daily dose of Vitamin E.

Vitamin E has a number of benefits for the skin. These include protecting it from ultraviolet radiation, exhibiting wound healing properties, and preventing signs of premature aging. According to Ms Liow, you can get your daily dose of Vitamin E from wheat germ, sunflower, palm, and canola oils as well as from margarine.

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6. Don’t forget selenium.

Just like Vitamin E, selenium protects your cells from damages that can lead to wrinkles and helps you heal from burns and other skin injuries. Sources of selenium include whole wheat cereals, brazil nuts, cashew nuts, seeds, avocado, mangoes, spinach, and tomatoes.

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7. Consume water-holding fibre.

Consume water-holding fibre from whole wheat products like whole wheat bread, whole grain cereals, fruits, and vegetables to maintain a healthy gut. Your gut has a say on your skin’s health because it ensures your body gets rid of waste regularly. Signs of having problems in your gut include constipation and irritable bowel syndrome. As a remedy, fibre helps your body absorb water and increases stool mass, which in turn facilitates bowel movement.

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8. Exercise regularly.

Working out does not only keep you slim and fit, but also makes your skin glow. Regular exercise promotes increased blood flow, which nourishes our body’s skin cells. This also helps remove our body’s wastes, including free radicals. Lastly, working out promotes the maintenance of stress-related hormone called "cortisol."

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9. Avoid Yo-Yo dieting.

Yo-Yo dieting, or weight dieting, promotes losing and regaining of your body’s weight. This type of diet usually happens when one starts dieting and stops it again, and so on and forth. When you gain weight, your skin stretches. When you lose weight, it sags. This often results to stretch marks and causes skin sagging.


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Cover photo courtesy of Organic Facts

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