Skincare is the range of practices that support skin and its wellbeing as skin is the natural barrier that protects us from harsh polluted environments. To achieve calm and balanced skincare it is essential to include the right nutrition, avoidance of excessive sun exposure and appropriate routine and treatments.

Foods to consume to enhance skin texture: Rich in vitamin c

Vitamin c preserves youthfulness

They help in brightening and anti-aging benefits due to increased antioxidants and contain ascorbic acid.

They also help in fighting radical damage due to UV radiation

The vegetables and fruits high in vitamin c include:


Bell peppers

Image result for vitamin c rich foods



Snow peas

Brussels sprouts


Citrus fruits





  •  Rich in beta-carotene

Vegetables that have colored hues like red, orange and yellow as these pigments get converted to vitamin A, even leafy greens are rich in beta carotene. Beta-carotene acts both as an antioxidant and a carotenoid. Beta-carotene rich vegetables help fight cancer according to the national cancer institute and they also eliminate the need for supplements.

TIP: consumption of beta-carotene veggies along with dietary fats such as olive oil or avocado gives better results

The vegetables and fruits  that are rich in beta-carotene include:
sweet potatoes




Bell peppers

Romaine lettuce


  • Rich in vitamin E

Vegetables containing vitamin E are good for both skin and hair as they improve and promote firmness.

Vitamin E plays an important role in dermatology according to a study conducted by Indian dermatology online journal vitamin E is more effective if consumed along with nuts, spinach, grains, and oil.

They are used to treat dermatitis, psoriasis, melisma as the derivative of vitamin e called alpha-tocopherol as a study conducted by dermatoenocrinology in 2012.

Researchers also suggest that pairing vitamin e with vitamin c and fat brings optimal goodness.

Vegetables and fruits rich in vitamin E:

Image result for vitamin e rich foods



Swiss chard

Bell peppers

Sweet potatoes



Mamey sapote

  •  Rich in lycopene

It’s a powerful antioxidant and anti-inflammatory.

It prevents damage caused by light says Amy Hart

It also helps overcome clogged pores and breakouts.

Vegetables and fruits rich in lycopene are :


Bell peppers

Red cabbage





  • Rich in vitamin b

Vitamin B3 is the best form of b vitamins for skin also called as niacin they help in the treatment of rosacea, acne, eczema, dermatitis, hyper pigmentation, aging and dry skin

According to study in 2018 states that vitamin B helps body produce new skin cells.

Image result for vitamin b3 rich foods

Vegetables and fruits rich in b vitamins are :
green peas





Even seeds and nuts (sunflower seeds and almonds)

  • PACS – proanthocyanidins

As study in molecular nutrition and food research published that PACs help prevent the development of cancer and also reduce the severity of skin cancer.

Vegetables and fruits rich in PACs are:

Okra (ladyfingers)


TIP: how to select foods that are skin friendly:

According to mayo clinic foods that are rich in antioxidants are preferred and top skin damaging foods tend to contain refined sugars, unhealthy fats and processed carbohydrates.

Experts also always highly recommend drinking plenty of water and eat plenty of fruits and vegetables to encourage and develop healthy skin.

Effects of sun on skin

Sun is the rich source of vitamin D which is important for bone formation.

The increase in the count of ultraviolet lights can be very detrimental.

The outer layer of the skin contains pigment called melanin this protects the skin from the UV rays but if it is excessively exposed to the sun they burn overtime and could reduce elasticity and cause a person to age prematurely.

Sometimes more melanin is produced which causes sun tanning to occur most tans disappear cause these cells move toward the surface and are sloughed off.

Frequent and prolonged exposure to ultraviolet rays’ overs a lot of years is the main reason for sunburns and skin cancer.

As this information was reviewed on 5/10/2019 by Linda J. Vorvick, MD, department of family medicine, university of Washington, Seattle.

The most effective ways to cause less damage to the skin due to sun are:

  • Avoid stepping out in harsh sunny conditions
  • Always apply sunscreens when out in the sun
  • Protect your face and hair with piece of cloth (e.g.: scarfs, masks, etc.)

How to build a skin care routine?

Healthy skin is not only achieved by DNA it majorly depends on daily habits, in fact it majorly depends on self –love.

Taking care of skin is a personal thing and requires a continuous effort and it requires to decide and stick to one kind of routine as there are a lot of noises on skin care everywhere.

Basic tips to keep in mind before forming your own desired routine according to the suitable needs of your skin as every person has different skin types like oily, dry, normal, combination skin and many more.

The three main steps:

  1. Cleansing – washing your face
  2. Toning – balancing the skin
  3. Moisturizing – hydrating and softening the skin

According to a skin care specialist Kristina holey states that “beauty routines are an opportunity to notice changes within your skin “

Making these three routines a daily ritual will definitely promote healthier and glowing skin

It Is always advisable while following these three steps to choose the right products for utility otherwise usage of harmful products with increased chemical concentrations can cause more damages than cure in the longer run.

So before choosing a product it is necessary to keep in mind these facts:

  • Learn and understand the type of skin you have
  • Once the product is selected it is necessary to do research on the ingredients that are present in the product and chemical composition.
  • It is highly recommended to go for natural and organic products as they go gentle on skin and give a purer effect.
  • Follow the method of trial and error, try a product for a couple of uses and then change if it is not suitable.
  • Once a desired product is found is advisable to follow the instructions in the product regularly for better results
  • It is necessary to maintain and store the products in clean and right environment as unclean conditions improve the growth of microorganisms which will cause damages for the skin.

A Manhattan dermatologist at Schwinger dermatology group states that “results are only seen through consistent use”

TIP: for any skincare it is advisable to apply the products in the order of consistency i.e. from thinnest to thickest.

Various cleansers for various skin types:

  • Oily or acne prone – foaming liquid
  • Dry or eczema prone – cream or lotion
  • Sensitive – oil
  • Mature skin – melting balms
  • All types of skin – micellar water

TIP: it is essential to purchase products that non comedogenic as these products will prevent the clogging of pores and trigger acne.

Common comedogenic ingredients that are to be avoided are coconut oil and cocoa butter.

The usage of toners

Toners are products that are applied before putting on any heavy or thick face products these products are an extra shot of nutrients to the skin, it helps other products to absorb better and also balances your complexion.

Application of toners:

Toners are generally applied by pouring the required amount on a cotton pad but this method makes us lose a lot of product.

So applying toner with clean hands Is the most effective.

Toners can be used twice daily morning and night for better results.

Function of moisturizers:

The basic function of any moisturizer is to soften and hydrate the skin.

This product is recommended by doctors to be used throughout the year for all skin types.

Various moisturizers for various skin types:

  • Oily – gel moisturizer
  • Normal or combination – lotion
  • Dry – cream and soft cram
  • Inflamed or sensitive skin – balm

Here are some hero ingredients that can be included in your skin care routine if you have a good hold of time in your hands:

  • Alpha and beta hydroxyl acids – remove dead skin cells, unclog pores and improve sun damaged skin.
  • Hyaluronic acid – they boost hydration
  • Rose water and green tea- they calm irritation and reduce redness
  • Vitamin E or C they help fight aging.

Comment (1)

  • Puffed rice and its health benefits Reply

    […] used as a powder. This powder is good for skin. Puff rice can be used as an effective medicine for skin diseases such as eczema or […]

    April 21, 2020 at 11:02 am

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