Here's how zinc is good for a healthy skin!

A natural healthy skin is no less than a treasure to any woman. The beauty world is currently dominated by the natural and healthy skin care obsession, and achieving that pimple free clear skin has turned out to be a fad among beauty enthusiasts.
Women who are genetically blessed with clear skin are also paying extra attention in maintaining and protecting their skin from all the toxins present in and around them.Whereas women who frequently have to struggle through common skin issues such as dullness, pimples, rashes, redness, eczema and whatnot are also getting their skincare game stronger day by day by indulging in a healthy lifestyle.
No matter how much expensive and extensive skin care you adopt, if your diet is not good, it eventually reflects on your skin. Therefore, you need to understand the importance of a nutrient-filled diet that will speed up the entire process of achieving a flawless skin.
It is also important to understand which nutrient has what effect on your skin, and in how much quantity you should consume that for an effective result. To begin with, the first foremost step in any diet should be the inclusion of plenty of water. Hydration is key and in order to achieve clear skin, you need to keep yourself hydrated. Apart from that adopt a holistic diet, which contains adequate quantity of essential nutrients that boost the production of antioxidants in the body.
Zinc is a highly neglected nutrient when it comes to drawing out a diet especially targeting to achieve a healthy skin. A lot of people are unaware of the effective results of zinc in improving skin health. Zinc contains antioxidants, which help in fighting with the free radicals present in our body and also effectively delays skin aging. Antioxidants help in making the skin youthful and glowy. Regular yet limited consumption of this essential mineral can also help in preventing acne, dullness, dryness in the skin.

Zinc also ensures the proper functioning of various cells, which in turn helps in maintaining and achieving a good immunity and metabolism for the body. The main cause of acne and pimples are excess secretion of oil, which is responsible for clogging of the skin pores. Adding zinc to your diet will regulate the oil glands and control the excess production of it which will make sure that your skin doesn’t frequently breakout. The main and the vital function of zinc is to protect your skin from harmful UV rays that can damage your skin from within.
Harmful sun rays are the main enemy of the skin. They are responsible for hampering the skin's health. Zinc-oxide present in various food items helps in protecting the skin from sun damage and acts as a shield which combats pollution and sun damage effectively. Zinc also ensures a speedy repairing process of already damaged skin cells. Overall, zinc can be clearly termed as a healthy skin’s best friend.
"Zinc is a vital micro nutrient, which has tremendous health benefits. A regular intake of zinc helps in achieving a good skin and hair health. Someone suffering from common skin issues such as acne, vitiligo, warts can include zinc in their daily diet for quick relief", says, Dr. Nivedita Dadu, Founder and Chairman, Dr. Nivedita Dadu’s Dermatology Clinic.
She further adds" zinc is rich in anti-oxidant, anti-inflammatory and anti-bacterial properties that result in effective healing of several skin problems. It successfully plays immuno-modulatory roles as zinc works on strengthening the immune system. Some natural sources of zinc rich foods are chickpeas, kidney beans, pumpkin seeds, peas, dry fruits, nuts, eggs, dairy products, quinoa, oats, mushrooms, chicken, and salmon. These natural sources must be regularly incorporated in the diet to safeguard the triggering effects on the skin due to zinc deficiency."
Here are some of zinc rich food items that you can include in your daily diet :
Red meat
Red meat is one of the most known sources of zinc, which is widely available. If you are a non-vegetarian lover, then eating red meat such as beef, pork, lamb once in a while will ensure that your body is getting a proper dose of this essential nutrient.
Shrimp, crab, oyster
If you are someone who is fond of eating seafood then including shellfish such as shrimp, crab, oysters can be a great option in boosting your zinc intake. These fishes have other health benefits as well, so including some these delicious seafood in your diet is a great win-win situation for both your skin and body.
Cashew Nuts
Cashew nuts are a really good source of zinc. Apart from zinc, these tasty nuts are rich in magnesium, iron and some really healthy fats that will help in boosting your skin’s health.
Lentils
If you are vegan then lentils are a good alternative for all the animal-derived food items that are rich in zinc. Including lentils on a daily basis will not only fulfill your body’s zinc requirement but also will make sure you get a proper boost of energy for an entire day.
Oats and quinoa
Whole grains such as oats and quinoa are also a great source of zinc. The best part about these whole grains are that you can include them easily in your daily diet without much efforts. As they are light, tasty and yet super nutritious. Have oats for breakfast and quinoa for lunch and you are sorted.
By- Grishma Satpathy