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Top 10 foods for glowing skin

Top 10 foods for glowing skin

When it comes to skin health, beauty indeed starts from within. Improvement in health can ensure aid in one’s skin care efforts and refine their appearance. Most experts recommend a nutritious and balanced meal for better skin as nutrient-dense foods can help prevent skin problems and damage. This can help people get one step closer to achieving flawless and glowing skin. So, here are the best foods to have for healthy and beautiful skin:

The link between skin and food choices
While it is difficult to define glow in precise terms, glowing skin can be characterized as one that is evenly toned, hydrated, has a smooth texture, is not inflamed, and is neither too dry nor too oily. Nutritious and balanced meals can help you get glowing skin as what you eat and avoid directly impacts the skin. A good skin care regimen includes having the right foods to provide adequate nourishment and hydration to the skin. Some fruits and vegetables can also help fight various problems like acne, dark spots, and allergies. Foods rich in vitamins A, C, D, and E, collagen, and omega-3 fatty acids are crucial for healthy skin.

Best foods to have

Walnuts
Walnuts offer multiple skin care benefits. They are rich in omega-3 fatty acids, which help in relieving inflammation and can exhibit anti-cancer properties. According to the Skin Cancer Foundation, omega-3s can help prevent cancer by inhibiting COX-2, a chemical that promotes cancer development. Further, walnuts also have antioxidants and small amounts of vitamin E that are essential for better skin health.

Avocados
These fruits are loaded with healthy fats, fiber, and vitamins that affect overall health. The nutrients help reduce inflammation and enhance hydration in the skin. The monounsaturated fatty acids in avocados can reduce the risk of premature aging, usually brought on by overexposure to sunlight (UV radiation). Avocados help keep the skin moisturized and smooth by absorbing fat-soluble vitamins that can prevent sun damage.

Yellow bell peppers
Yellow bell peppers are good sources of vitamin C, which is crucial for the production of collagen—a structural protein that keeps the skin firm. Vitamin C works with vitamin E to protect the body from free radical damage. This food item also helps in managing discoloration and can reduce the risk of wrinkles.

Tomatoes
This fruit is an excellent source of vitamin C and consists of major carotenoids like lycopene—a phytochemical that helps keep tomatoes red—that protect the skin from sun damage. The fruit helps boost collagen production, fight off the oxidizing effect of UV rays, and eliminate the skin-aging free radicals. It can also help in making the skin smoother.

Broccoli
Broccoli is loaded with vitamin C, which is important for collagen production and skin health. Additionally, one should add cruciferous vegetables to their meals when trying to improve one’s skin care regimen. Broccoli also consists of lutein, a carotenoid that helps in protection against oxidative damage that can make the skin look wrinkled and dry. The vegetable also consists of a compound called sulforaphane, which may exhibit anti-cancer properties and effectively prevent certain kinds of skin cancers.

Oranges
Oranges are rich in vitamin C and can help in protecting the skin from oxidative stress caused by sun damage. The citrus fruit can stimulate skin barrier formation, improve hydration, and help heal wounds. Vitamin C deficiency can have a negative impact on the skin, so adding fruits rich in vitamins is an important step for complete skin care.

Carrots
Carrots are rich in beta carotene and vitamin A. While beta carotene is a natural sun protectant, vitamin A helps restore collagen. The antioxidants can prevent the overproduction of cells in the skin’s outer layer, resulting in fewer dead, flaky cells. When combined with sebum, these extra dead cells can clog the pores. So, carrots can help reduce the risk of acne and breakouts. Vitamin A in carrots also helps reduce the development of skin cancer cells.

Blueberries
This fruit is considered the best food for glowing and healthy skin as berries are rich in antioxidants that help fight skin damage due to oxidative stress. Blueberries consist of a compound called anthocyanin, which exhibits antioxidant properties and is also responsible for the color of the berries. Blueberries are also helpful in boosting the strength of collagen fibers that provide structure and elasticity to the skin.

Strawberries
Strawberries are an important source of vitamin C that helps protect the skin from sun damage and harmful UV rays. Strawberries also help improve the texture and tone of the skin, making them a great fruit option for better skin care.

Almonds
Almonds are packed with vitamin E, which helps reduce and repair scarred cells and provide protection against sun damage. Vitamin E also acts as an antioxidant that helps keep free radicals away. Also, almonds are the greatest source of dairy-free calcium.

Adding plenty of veggies and fruits to your meals can aid one’s skin care efforts, but there is no quick fix to achieving glowing skin. It is equally important to use the right skin care products, ensure adequate hydration, and maintain good skin hygiene for healthy and smooth skin. Further, avoid a food item if it can aggravate or trigger allergies. Consider consulting a doctor, especially a dermatologist, to help develop a sustainable regimen for healthy skin.

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Hyperkalemia – 10 foods to avoid

Potassium plays a huge role in the health of our heart muscles and nerve cells. And high levels of this element in the blood cause hyperkalemia. If you consume meals high in potassium, your doctor may advise you to decrease portion sizes and concentrate on fruits and vegetables with a lower potassium content. Here is a list of foods rich in potassium that must be avoided if you have hyperkalemia. Yogurt and dairy products A serving of nonfat yogurt weighing eight ounces has roughly 625 mg of potassium, making it one of the dairy aisle's highest sources of potassium. Even reduced fat milk contains 366 mg of potassium in a glass of cow's whole milk. Ricotta and cottage cheese are also high in potassium. Goat cheese is a low potassium food, proving that not all cheeses are made equal. Likewise, About 131 milligrams of potassium may be found in a half cup of vanilla ice cream. Bananas When people consider foods high in potassium, bananas frequently come to mind. A banana normally contains 422 mg of potassium. Among all the fruit, bananas are athletes' favorite as they provide energy. However, it could be highly dangerous for someone suffering from hyperkalemia. Consult your doctor if you have hyperkalemia and stick to fruits such as apples and berries. Leafy vegetables About 420 milligrams of potassium can be found in only a half cup of cooked spinach. Raw spinach, young or mature, has roughly 167 mg per cup. Fennel, bok choy, beet greens, and Swiss chard are also high in potassium. You can opt for kale instead. Kale has more nutrients than these other dark leafy greens, but it has less potassium. 73 mg is present in one cup of raw kale. Fish Clams, which provide 534 mg of potassium in just 3 ounces, are the finest source of protein from seafood. Around three ounces of skipjack tuna offers 444 mg, another major source of potassium. One of the most popular fish, salmon, frequently has a lower potassium content. Keeping a check on what type of fish you are eating if you have hyperkalemia is a must. Kidney beans Beans are a balanced addition to any meal plan as they're rich sources of protein and fiber. However, according to data from the USDA, one cup of the kidney-shaped type has 713 mg of potassium. A half-cup of black beans has 489 mg of potassium. Avocado This creamy, green-fleshed fruit is packed with 690 mg of potassium and is high in fiber and heart-healthy lipids. Although it might seem good for your heart, you should avoid it if you have hyperkalemia. Potatoes Potassium is heavily concentrated in potatoes; 925 milligrams of potassium may be found in a baked potato. A three-ounce portion of french-fried potatoes has 470 mg of potassium and a lot of fat and calories. The potassium content in an ounce of potato chips is 465 mg. Indulging in fast foods like fries is adverse for those with hyperkalemia. Oranges A single orange has 240 mg of potassium, making it a food with a high potassium content. With 450 mg per 8 oz glass, orange juice is a more potent source of potassium. Fruits vary in their potassium content. Berries are a poor source of potassium and can be a decent substitute for oranges and orange juice. Another good option is apples. Dried fruits The nutrients in fruit, including potassium, that have been dried are concentrated. You get roughly 750 milligrams from half a cup of dried apricots. Also, even though raisins and dried plums make a fantastic snack, they should be avoided by someone with hyperkalemia. Legumes and beans Legumes are a significant source of potassium as well. White beans have the most, with 600 mg of potassium in a half cup. In half a cup serving, other legumes such as lima beans and pinto beans have between 300 and 350 mg.

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Duchenne muscular dystrophy, or DMD, is a rare, progressive genetic disorder that affects the muscles, primarily in males. DMD is characterized by the weakening and degeneration of muscle tissue, leading to significant mobility issues and, in many cases, a shortened lifespan. While a cure for the condition is yet to be determined, ongoing research seeks to improve management and treatment options. Find below the signs of DMD and ways to diagnose the disease. Signs and symptoms DMD is a condition that typically presents early in childhood. The signs and symptoms of DMD may vary in severity but generally become more pronounced as the child grows older. Some common indicators include: Muscle weakness One of the earliest signs is weakness in the muscles of the pelvis and upper legs. Children with DMD may struggle to get up from the floor or climb stairs. Delayed motor milestones Affected children often experience delays in reaching motor milestones, like sitting up, crawling, and walking. Some may never achieve independent walking. Waddling gait As the disease progresses, the weakening of leg muscles causes a waddling gait that makes walking more challenging. Frequent falls Children with DMD may experience frequent falls due to muscle weakness, making activities that require balance and coordination difficult. Enlarged calves Another distinctive feature of DMD is calf muscle enlargement, caused by the replacement of muscle tissue with fat and connective tissue. Contractures Muscle contractures, where joints become stiff and less flexible, are common. These may affect the ability to move arms and legs freely. Respiratory issues As DMD progresses, respiratory muscles weaken, leading to breathing difficulties. This could result in the need for ventilatory support. Heart complications DMD may affect the heart, causing cardiomyopathy (enlarged heart) and potentially leading to heart failure. Diagnosis Diagnosing DMD typically involves a combination of healthcare evaluations, genetic testing, and muscle biopsies. Here's how it is typically diagnosed: Evaluation at a healthcare center A healthcare provider may assess the child's health history and conduct a physical examination. They may look for the signs and symptoms mentioned earlier, paying close attention to muscle weakness and motor delays. Genetic testing To confirm the diagnosis, a genetic test is usually performed. Most cases of DMD are caused by mutations in the DMD gene, which encodes a protein called dystrophin. Genetic testing may identify these mutations. Muscle biopsy In certain cases, a muscle biopsy may be performed to examine muscle tissue under a microscope. This might help confirm the presence of muscle degeneration.

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