The Better Skin Diet For Men

Skin Care is a taboo that many think is entirely a woman’s domain. But owing to the latest fad of metrosexualism endorsed by various models and actors, men have started paying attention like never before. Good skin is achieved by good diet.The right foods in the right quantity can improve skin’s overall appearance, prevent wrinkles, and protect against sun damage. Skin diet for men includes:  
 
Water
A minimum of 1.5-2.5 liters a day (close to eight to8- 10 large glasses) is required by the body. Dehydration is the chief cause of dry, flaky, itchy skin. The requirement swells if you are in an air-conditioned or centrally heated atmosphere and manifold if you’re exercising. 


Root Source: Though pure water is best, but modest amounts of tea and coffee too, as well as fruit juice may help in replenishing the water requirements. Squashes and carbonated drinks are not good- stay away from them.

Essential fatty acids
The skin’s outer layer is rich in Omega-3 and Omega-6 essential fatty acids, so fats presence is inevitable for your skins health. These help keep the skin waterproof. Do not starve your skin of fats. Ensure goods fats in your daily diet and avoid bad ones. Good fats include polyunsaturated fats. Omega-6 maintains the elasticity of cell walls by better penetration of water through the epidermis. It moisturizes the skin and provides relief from dry, flaky or itchy skin.
Root source: essential fatty acids can be derived from mackerel, salmon, sardines, herrings and pilchards. Flaxseeds (boosts skin by fighting wrinkles) and their oil are vegetarian sources. For Omega-6s, eat nuts and seeds or their oils.
Vitamin A
Vitamin A scarcity can result in overproduction of keratin making it rough and scaly. Vitamin A reduces the growth and progress of skin-cancer cells.
Root source: Get your Vitamin A from food sources like meat and dairy products or dark, leafy greens, carrots and sweet potatoes. Supplements in tablet form can accumulate in the body to harmful levels. Carrots are stuffed with Vitamin A. This crunchy vegetable makes you glow from the inside out. 
Iron
Anemia is a rare phenomenon in men (only two per cent of men are anemic). Iron deficiency can leave one feeling tired and weak. Another lesser -known symptom of low-iron stores is itchy skin.

Iron rich diet includes: Clams, beef, pork, beef and chicken livers, oysters, mussels, shrimps, sardines and turkey. For vegetarians, canned beans, enriched breakfast cereals, cooked beans and lentils, pumpkin seeds, baked potato with skin and canned asparagus.
Vitamin C
Vitamin C helps to build collagen, an essential structural protein that gives skin its firmness. The nutrient protects against skin-damaging free radicals. 
Root Source: Get it from fruits, especially kiwis, citrus fruits, strawberries and blackcurrants. Red peppers papayas and kale are immensely beneficial, too.
Antioxidants
Antioxidants protect your skin from the harmful rays of the sun and slow the process of ageing.
Key sources: Fruit and vegetables are the best sources of these super-nutrients. Green tea discharges catechin, an established antioxidant with anti-inflammatory and anticancer properties. Flavonols, the antioxidants in dark chocolate, reduce roughness in the skin and provide sun protection

Men should indulge in these dietary nutrients. Though moisturizing the skin topically with skin creamsmay help but a healthy diet will ensure healthy (supple, smooth) skin in the long run. The right vegetables, nuts, seeds, oils, fish, teas, and chocolates can shield your skin from the negative effects of the environment, time, and even cancer. So eat your way to a healthy skin.

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