Introduction

Skin is the most outer covering of the body. It has multiple layers of ectodermal tissues which guards the underlying muscles, bones, ligaments and internal organs. Skin plays a very important function as it protects the body against pathogens and excessive water loss. Some other functions of skin are insulation, temperature regulation, sensation, synthesis of vitamin D, and the protection of vitamin B folates.

Skin is composed of three primary layers:

1. Epidermis this layer provides waterproofing and act as a barrier to infection
2. Dermis this layer serves as a location for the appendages of skin
3. Hypodermis this layer consist of subcutaneous adipose tissues

Skin is the most outer part of the body, so it has its own ecosystem in which number of micro-organisms breed depending on the type of skin i.e. oily, dry or normal. Sunlight, water and air play an important role in keeping the skin healthy. There are number of nutrients which protect skin from micro-organisms, de-pigmentation, repair and aging. Some of them are:

• Vitamins
• Minerals
• Water
• Essential fatty acids
• Proteins

Foods that help in maintaining healthy skin

Milk and milk products:
The protein we get from dairy products makes skin firmer and smoother. So we should have at least one serving of milk and its products daily to make your complexion smoother, and we can also apply them to calm irritated, dry, or sensitive skin.

Soya products:
Soya protein and minerals present in soya products such as soya nuts, tofu, soya flour, soya milk reduces hyper-pigmentation and prevents from sun burns.

Oatmeal:
Oats are rich in fibre and help in detoxifying the body as well as maintain the blood sugar level due to which they help in repairing or healing of the skin as well as it secretes some hormones which delays the aging process.

Green Tea:
It is rich in antioxidants as well as flavonoids which reduces redness or inflammation and even helps in detoxifying skin.

Nuts and Oil seeds:
Nuts like walnuts and almonds and oil seeds like pumpkin seeds, flax seeds and sunflower seeds are rich in omega-3 fatty acids and vitamin-E which improves skin elasticity as well as protects parched body parts, such as lips and heels. They are also rich in minerals like copper which improve complexion, texture, and toughs the skin.

Fresh fruits and vegetables:
Fresh fruits and vegetables like guava, apple, papaya, kiwi, strawberries, carrots, cucumber or broccoli are rich in vitamin-C, beta carotene as well as phytochemicals which act as antioxidants and helps in defending your skin against damaging free radicals. Vitamin C is a powerful antioxidant that is naturally found in the skin, so eating fresh fruits and other vitamin C–rich foods can replenish your skin's stores. Vitamin C also helps your body to produce collagen, a protein that helps keep your skin firm and elastic. It also helps repair skin tissue and protects against the sun's harsh rays.

Fish:
They are rich in omega-3 fatty acids as well as good source of protein which protects skin cell membranes, protect skin against sun damage, and also reduce the risk of certain forms of skin cancer. These healthy fats allow water and nutrients into the skin while keeping toxins out, and may also fight inflammation in the skin.

Water:
Water also play crucial role when it comes to skin health because it flushes toxins out of your body. It also delivers nutrients to your cells, and keeps your organs functioning. It also helps keep your cells plump and full, which makes your skin look firmer and clearer. So we should have at least 10-12 glasses of water daily to keep our skin healthy.

Diet equation for calculation of calories intake

For males:
(66.47) + (13.75 * weight in kg) + (5.0 * height in cm) – (6.78 * Age in years)

For females:
(655.10) + (9.56 * weight in kg) + (1.85 * height in cm) – (4.68 * Age in years)

Sample menu according to Indian diet

Approx total calories:
Energy 1800 Kcal, Protein 67 gm, Carbohydrates 290 gm, Fats 38gm