HOW TO WHITEN TEETH?

  Food items to include in your diet for good skin and hair

Yogurt

Yogurt and buttermilk contain probiotics that help in digestion, absorption, and excretion. When your digestion is smooth, and you have no gut problems, your skin will be less prone to breakouts, dryness, and infections. Consume yogurt every day after lunch, with dinner, and in shakes and smoothies.

Water

Drinking lots of water throughout the day will keep your system internally hydrated, which, in turn, directly reflects on your skin. Water not only by flushes out the harmful toxins from your system but also keeps wrinkles at bay and gives you naturally glowing skin. Keep a bottle of water handy and sip on it whenever you crave for your favorite cola.

Fruits

Fruits are loaded with vitamins, minerals, and fruit sugar. These sweet treats keep your hunger pangs at bay, preventing you from consuming sugary junk food that increases inflammation in your body. Hence, by consuming fruits, you will be able to maintain your skin’s health and get the glow that you always wanted. Here are a few fruits that we recommend:

1. Mangoes are rich in antioxidants and vitamin A, which prevent premature aging, retain the skin’s elasticity, and facilitate the growth of new skin cells.

2. Banana is rich in vitamins A, B, and E and prevents premature wrinkling of the skin.

3. Papaya helps shed the dead skin cells and clears your skin of impurities.

4. Oranges and kiwis are rich in vitamin C, which delays the onset of wrinkles and boosts collagen synthesis. Other vitamin C-rich fruits are guavas, grapefruits, and strawberries. Vitamin C also protects the skin from sun damage and promotes cell turnover, thus preserving the youth and beauty of your skin.

5. A glass of warm water with honey and lemon juice lightens your skin tone and keeps it clear.

6. Apple helps maintain a toned look and makes your skin look younger.

7. Berries are also a rich source of vitamin C, a potent antioxidant and immunity booster. Consuming them will help get rid of dark spots and marks quicker.

Fish And Fish Oil

Fish and fish oil are rich in omega-3 fatty acids. They provide the skin with a healthy dose of natural oils (good fats) to reduce inflammation, acne, scaly skin, and redness. Consume fatty fish like tuna, salmon, and carp or take fish oil supplements to keep your skin healthy and soft. Consume grilled or baked fish. Do not discard the skin.

Green Tea

Green tea is a natural source of antioxidants. It is loaded with a potent phytonutrient, epigallocatechin gallate (EGCG). The percent of EGCG is highest green tea. The antioxidants in the tea help scavenge the harmful free radicals, thereby protecting your skin from premature aging, dark spots, and redness. They also help lower the levels of DTH, the acne-producing hormone, leaving your skin healthy and blemish-free.

Bitter Melon

It tastes bitter but is an amazing natural remedy for all your skin problems – from redness and allergies to scars to tanning. Apart from being a good source of antioxidants and having anti-inflammatory properties, bitter melon also keeps your liver and gut healthy. Consume boiled bitter melon or add it to stews. Do not fry or soak it in water for a long duration as it reduces its nutritional value.

 Walnuts

Walnuts contain nutrients like omega-3 fatty acids and vitamin E that help your skin stay smooth and plump. Walnuts also protect your hair from sun damage and keep it lustrous and shiny. Get your daily dose of by eating a handful raw or throwing some chopped walnuts in your salad, pasta or dessert.

Almonds

Almonds are rich in flavonoids and vitamin E, which is vital to skin health. They can help ward off damaging free radicals and even oxidative damage caused by smoking. Almonds also make a great source of satisfying fiber and protein, and their manganese and selenium content helps keep your hair shiny. Snack on a handful of almonds, or enjoy them in almond butter spread on apple slices.

 Flaxseeds

Flaxseeds provide a huge boost of omega-3 fatty acids, which are beyond good for you. Preliminary studies have shown that both omega-6 and omega- 3 fatty acids help prevent or treat skin conditions like acne and eczema. The anti-inflammatory properties of omega-3s can also maintain a healthy rate of skin cell renewal. To ensure your body absorbs all these beauty-boosting benefits, eat flaxseeds in ground or "meal" form.

 Avocados

Avocados are the ultimate "get gorgeous" food. Ever seen shampoos or facial masks using avocados. There's a reason for that.

Key for hair, skin, and nails, the monounsaturated fatty acids packed into these creamy treats not only help lower bad cholesterol levels, but also reduce the appearance of aging in skin. Avocados also contain antioxidants, fiber, potassium, magnesium, and folate, and one avocado is packed with more potassium than a medium banana -- nearly 700 milligrams! Eat avocado in guacamole, sliced on top of a salad or sandwich, or even with a spoon -- we won't judge.

Berries

Berries are loaded with anti-inflammatory agents and vitamins that help protect you from premature aging. The antioxidants in berries help minimize the damage of free radicals, which can accelerate wrinkle formation and cause disease. Additionally, berries are packed with vitamin C, which keeps skin firm and strong. Also known as ascorbic acid, vitamin C is essential to the production of collagen, a protein that aids in the growth of cells and blood vessels. Eat a handful of your favorite berry with breakfast, or pureed into a smoothie.

Dark chocolate

Contrary to popular belief, chocolate does not cause acne. In fact, research has shown that dark chocolate even protects skin from sun damage. Chocolate, or rather raw cacao, contains anti-aging antioxidants called flavonoids, which fight free radicals to protect your skin from UV damage and prevent the appearance of wrinkles, fine lines, and skin discolorations.

Chocolate also makes you feel happy -- when you eat it, the brain releases endorphins, your body's natural feel-good chemical, and phenylethylamine, which elicits the head-over-heels feeling of falling in love. When you feel good, you look good.

Seaweed

Sea vegetables like nori or wakame are loaded with iron and phytonutrients. All of these nutrients can help you attain gorgeous, supple skin. Iron, manganese, iodine, copper, zinc, omega-3 fatty acids, and selenium -- all found in sea vegetables -- are essential for gorgeous hair, skin, and nails. Enjoy these in mixed green salads, toss some wakame into your miso soup, or wrap up some veggies in nori sheets to make nori rolls.

Spinach

Spinach contains a triple dose of wrinkle-fighting antioxidants: vitamin C, vitamin E, and beta-carotene. These all work together to protect your skin from the sun's aging UV rays (but you should still wear sunscreen, of course). Enjoy spinach in salads, green smoothies, or lightly sautéed with coconut oil, garlic and a dash of sea salt.

Chia seeds

These tiny seeds are packed with protein, fiber, and loads of omega-3s -- all great for your skin and hair. Since chia seeds absorb up to 12 times their weight in water, they also keep you feeling fuller longer. Enjoy them as a pudding, in smoothies, or as an egg substitute in vegan baking.

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