10 Superfoods to Fight Acne 10 July 2015 Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living!
Is acne bringing down your self-esteem? Don\'t worry! You are not the only one. Research has shown that during adolescence, close to 90-100% of the population has at least an occasional whitehead, blackhead, or pimple, regardless of race or ethnicity. In most cases, acne begins between the ages of 10 and 13 and usually lasts for 5 to 10 years.
Acne is mostly due to the way our skin reacts to hormonal changes. The skin contains sebaceous glands that naturally release sebum, an oily substance that helps protect it. During puberty, raised levels of the hormone testosterone can cause too much sebum to be produced. This happens in both boys and girls. The sebum can block hair follicles. When dead skin cells mix with the blockage, it can lead to the formation of spots. Bacteria in the skin multiply, causing pain and swelling beneath the blockages.
We often blame chocolates, oily foods, and sweets for aggravated acne. But this is just a myth. Food itself has no effect on acne. The frequency of your flare-ups depends on the hormonal changes, genetics, stress levels, and skin type. Foods like sodas, burgers, pizzas, chocolates, cakes, biscuits, samosas, vada pav, etc., which are high in sugar and white flour, cause a spike in your insulin levels leading to excess cortisol production, which is responsible for acne development. Any kind of psychological or physical stress also raises the blood cortisol levels. So keeping the cortisol levels under control is a crucial factor. You can keep your cortisol levels low by following a good healthy diet, yoga, exercise, listening to your favorite music, getting enough sleep, and having a positive attitude in life.
Let\'s focus on top 10 foods that can actually help you prevent acne or fight the existing ones:
Fish or Flaxseeds: These contain a good amount of omega-3 fatty acids, which have the ability to reduce inflammation in our body that can trigger cells to clog pores and potentially cause acne. They are wonder foods for the skin and body. Have 2-3 servings of salmon, sardine, or mackerel per week, or 1-2 tablespoon of flaxseeds in your soup, smoothies, shakes per day to up your omega-3 intake.
Avocado: This is an excellent source of Vitamin E, which protects the skin from radical damage caused by poor diet and environmental toxins. It boosts your immunity to fight against those nasty bacteria causing red bumps on your beautiful face. It keeps your skin supple and free of blemishes. Other rich sources of vitamin E are almonds, walnuts, peanuts, olive oil, etc.
Alfalfa Sprouts: Though they may look like grass, they are power packed with vitamins like A, C, K, etc. and minerals like zinc, selenium, copper, which help to detoxify the liver, flush out toxins from the body, and give you a clear glowing skin. The super nutrition content, combined with the high amounts of chlorophyll, make these an extraordinary healer. You can steam them and add them to your soup, salads, sandwiches, or juices.
Kiwi: It has 3 times more Vitamin C than an orange. Vitamin C may not directly cure acne, but contributes to a strong and healthy immune system which helps you to eradicate any sort of infection. It also is necessary for formation of healthy cell walls, collagen and elastin keeping the cell skin cell structure intact and promoting healing of the affected cells and scars. You can also opt for other vitamin c rich foods like oranges, lemons, bell peppers, amla, guava, etc. since your body does not store this water soluble vitamin, you need to get enough of it from your daily diet.
Carrots: These are filled with betacarotene, which gets converted to vitamin A in the body. Vitamin A is the best antioxidant for the skin. It improves skin texture and maintains healthy skin cells. You can also get
Vitamin A from tomatoes, sweet potato, red and yellow bell peppers, cantaloupes, etc.
Sunflower Seeds: These are rich in selenium, which in combination with Vitamin E works wonders to protect the skin from bacterial damage. They reduce inflammatory damage to the skin, preserve skin elasticity, and control acne development. Other foods rich in selenium are Brazil nuts, fish, shellfish, mushrooms, etc.
Pumpkin Seeds: These are good sources of zinc. Studies have shown that zinc deficiency can weaken the immune system making one prone to any kind of infection. Hence zinc in your diet can help you prevent flare ups and protect skin from any bacterial invasion. Other foods rich in zinc are sesame seeds, spinach, broccoli, asparagus, chickpeas, wheat germ etc.
Yoghurt: It contains live bacteria that prevent the growth of bad bacteria in the gut and allow the good fellows to grow. These good bacteria do not allow the bad ones to enter your system, thereby improving your immunity and defense against skin infections. Especially if you are on antibiotic treatment, 1 cup yogurt a day can be of great help.
Green Tea: It contains flavonols and polyphenols, which are powerful antioxidants that help to control skin infections, soothe inflammation, and boost the immune system, thus detoxifying the body.
Water: The benefits of water are umpteen, hence it makes sense to drink plenty of water. Water is a universal solvent. It dissolves the toxins, throws them out of the body, carries the nutrients and antioxidants to the skin cells, and promotes faster healing, reducing acne flare ups. Drink more on days your activity level is high or the temperature outside is much higher than usual.
We all understand the pain and stress one goes through when one sees new zits and pimples popping up. Integrate these 10 foods in your diet to stay vibrant and skin healthy. Heal yourself with the right foods.
Snack on the go! 13 July 2015 Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living!
With the crazy, hectic life we lead, we don\'t really have time to think about snacking. Sparing some time for our main meals becomes such a challenge. But did you know that eating 3-4 small snacks between meals gives you energy and increases your metabolism, which in turn helps you reduce weight and burn fat? But wait, there is a catch!
When we say snacking in between, we mean healthy snacks that are high in fibre and protein, and not junk food like samosas, vadas, chaat, pizzas, etc. It is not that difficult if you make up your mind to eat healthy snacks. Carry them with you so that you don\'t really have to give in to unhealthy temptations. Let\'s look at some of the healthy options that are easy to carry as well:
Fruit and nuts
Fruits are scared foods of the earth with natural vitamins and minerals that give you energy on the go. They are easy to carry and eat even when you are travelling or setting out for a break. Nuts, on the other hand, have good fats and are filling, They can be easily kept in your pocket to be munched on even during an important meeting. Apples, pear, oranges, walnuts, almonds, etc. are great convenient options.
Calories: Less than 120 kcal
Again, easy to prepare and carry. All you need to do is just steam them, add cucumber, tomatoes, onions, lime, and chaat masala and there you have it! Some healthy protein, fibre and vitamin C rich snack. You can use a variety of sprouts like moong, moth, rajmah, chana, or even a mixture of all these.
Calories: 150 kcal
High in protein and vitamin A, they are excellent, filling snacks that help your muscles and cells repair themselves. If you are weight conscious, you can opt for egg whites instead of the yellow. The only thing you need to do is peel them when you want to eat them, so that they remain fresh.
Calories: Less than 100 kcal
This is a fairly new snack option available in variety in the market. You can buy sweet or savoury versions of it as per your choice. A handful of muesli with some green tea during your tea break will give you the energy rush you need to focus on your remaining day\'s work. You can also opt for muesli with nuts to add to the nutrition value.
Calories: 100 kcal
Nutrichoice Oats/Ragi Biscuits
These are healthy, tasty, and easy to carry. 1-2 biscuits during a tiny break will give you the fibre and energy your body needs. Ragi is also an excellent source of calcium.
Calories: less than 80 kcal
Make sure you stock your bag with these foods to keep your health in your hands always. Eat healthy, stay fit!
Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website www.ihealthu.com. Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai.
Dietician Neha Chandna (Ranglani) she is one of the best dietitians in Mumbai for weight and fat loss in Khar West, Mumbai, India. Online diet consultation are provided for services like weight loss, weight gain, cholestrol management program, treat diabetes management (Diabetic diet), therapeutic diet, PCOD Diet, PCOS Diet and other disease management. Register Now and start your Health & Weight Loss journey with Famous nutritionists Neha Chandna in Khar west, Mumbai. Looking for a top dietician in mumbai? Looking to consult the best dietician in mumbai for weight loss? Then look no further. Register here for diet consultation for weight loss and weight gain in mumbai.