Can you really eat your way to glowing skin? We spill the tea

Dr Rinky Kapoor, consultant dermatologist, cosmetic dermatologist and dermato-surgeon, The Esthetic Clinics, says that eating right ensures the nutrients, minerals, antioxidants and proteins support and improve collagen production. It increases tissue strength and fortifies the cell membranes besides protecting the skin from stressors such as UV exposure and environmental pollutants.

"It also keeps the microbiome environment balanced and healthy in our gut. A happy gut translates to healthy skin. Our diet habits influence our appearance and ageing, and thus including an adequate amount of fruits and vegetables in one's diet as per their age and gender is the way to go," she adds.

According to her, foods rich in vitamin A and E improve immunity and repair cell damage, and citrus fruits such as oranges and lemons, amla and grapefruit are rich in antioxidants. Carrots are excellent sources of beta carotene, which mimic the effects of retinol, while tomatoes carry lycopene that protect the skin from UV damage.

"Remember to stay hydrated by drinking sufficient water and avoid alcohol as it dehydrates the skin and leads to redness and inflammation", says Dr G. Sushma, clinical dietician, CARE Hospitals, Banjara Hills Hyderabad.

Thinking of jumping on the bandwagon?

From nourish bowls to pressed green juices, hashtag #eatyourskincare is filled with healthy recipes to get you on the right track.

"Dry fruits and nuts such as almonds, walnuts, and raisins have essential fatty acids that provide micronutrients which keep the skin hydrated and elastic," says Dr Ajay Rana, dermatologist, Cosmetic Club.

Digital creator Tammy Weatherhead's 'Glowy Skin Detox Juice' is her go to way of reviving her skin "back to glow status".

Retinol in a glass

Certified nutritionist and nutrigenomic advisor Disha Sethi's concoction includes mango, carrots, mint and lemon, black salt and water. The vitamin A content in mango plays a key role in this drink for achieving glowing skin.

New York based creator AVA also swears by 4 drinks for healthy skin

• collagen matcha, a concoction of matcha powder and collagen supplement mixed in water,
• a traditional Chinese medicine based hormone balancing tea rich in vitamin C and antioxidants,
• beauty water with vitamins and minerals,
• and hot chocolate or a cacao based latte.

What skincare red flags should you avoid?

"Processed and canned foods with high glycemic index wreck the skin barrier, so it's best to avoid sugary drinks. Milk products may be a red flag for people with sensitive and acne prone skin, as well as those who have dairy protein sensitivity", adds Dr Ajay Rana.

Planning on skipping your sunscreen?

According to a 2007 study published in Molecular Biotechnology, "Carotenoids and flavonoids contribute to nutritional protection against skin damage from sunlight". So, the next time you want a little extra protection before stepping out in this scorching summer heat, Dr Kapoor recommends to opt for spinach, kale, broccoli and carrots as your daily greens and load up on your citrus intake.

"Also known as photoprotective foods, they contain nutrients and compounds believed to shield the skin from harmful effects of UV radiation. While they are an internal defense, they aren't a substitute for external sunscreens. Consuming these foods alongside proper sun protection measures such as wearing broad spectrum sunscreen, wearing protective clothing and seeking shade can enhance overall sun protection," says Dr G. Sushma.