It is of common knowledge that rather than consuming foods having high calories, foods with lower calories, such as fruits and vegetables, can be an important part of a body weight reduction and a diet high in fruits and vegetables is associated with lower risks for numerous chronic diseases, including cancer and cardiovascular disease. Even so, the impact of eating fruits and vegetables on skin nourishment has not been widely advocated. There are clear evidences that eating fruits and vegetables can help reduce weight and make a clear visible change on your skin health.

According to the study conducted on the relationships between calories, amount of food eaten and body weight, to lose weight a person must eat fewer calories than what he or she spends. However, people may not limit what they consume based on calories alone. When one feels full that makes them stop eating. The studies also indicate that the volume of food people eat at a meal is what makes them feel full and stop eating, rather than the calorie content of the food. At the same calorie level, foods with low energy density provide a greater volume of food, which may help people feel full at a meal while consuming fewer calories. Water and fibers increase the volume of foods and reduce calorie value. In their natural state, fruits and vegetables have high water and fiber content and thus are low in calories and hence fruits and vegetables are good substitutes for foods of high energy density.

Also, low sugar diets have been shown to be beneficial for a skin that is prone to acne. It is usually recommended to reduce sugar as much as possible with nutrient-dense foods- like fruit, vegetables and healthy sources of Omega-3. In case you want a portable snack in the middle of the day, it’s better to have a handful of almonds and a piece of whole fruit. It will satisfy your hunger, be less in calories and also help your skin.

Losing weight can be very difficult, particularly as a person ages. Health care professionals evaluate the effectiveness of various number of weight loss strategies; and each one of the strategies include a significant role of fruit and vegetable consumption may play in weight management.

The best skin diet is one that involves eating vegetables of different colours for every meal and a green juice every day which supplies the skin with healthy phytonutrients, oxygenates the skin and works from the inside-out to keep the skin healthy and glowing. It is believed that fruits and vegetables as antioxidant sources, but surprisingly, herbs and spices pack the most punch. Turmeric, a spice often found in Indian cuisine, is one of the best. Foods get digested and broken down into vitamins, minerals and amino acids that your body can use to build healthy skin. If you crash diet or eat highly processed foods, your skin won’t be as strong and supple as it could be. For example, if you don’t eat enough protein, you are depriving your skin of the amino acids that go into making your skin strong.

A balanced diet is the best and the easiest way to lose weight. A proper diet can help you lose weight effectively without any external medication. You should know which diet suits best to your body and can give the best results for a weight loss.

 Human skin requires nutrients to flourish. These can be obtained from a healthy diet and through multivitamin supplementation. There is no doubt that your wellbeing, including skin health, can be enhanced by eating healthy foods such as fruits, vegetables, grains, nuts and fish. The use of supplements (e.g. vitamin A) can also help maintain health. A diet rich in fruits, vegetables, nuts, yoghurt, eggs, vegetable oils, whole grains, tea and water results in less photo-ageing and skin wrinkling than diets that include red meat, whole milk, butter, sugary products and potatoes. To better appreciate the role diet plays in maintaining healthy skin, a basic understanding of how free radicals destroy our cells and how antioxidants work to protect against cell damage will be useful.

Lastly, we also need to make sure that the rest of your diet is not getting neglected. It needs to be made sure that you’re getting enough carbohydrates and protein. Carbohydrates will give you fuel during your workouts, and protein will help repair and build muscle. It’s all about a healthy balance. Drink water too; hydration will help flush out toxins.

Here are some of the common vegetable and fruit items that help us reduce weight and get a better and healthier skin:

#1. Nuts

There is a misconception among many people that nuts are fattening. Of course, anything eaten in excess will make you put on weight, however, just a handful of nuts won't do you any harm. Nuts are very good in proteins and they also contain good fats that are needed in your body. Nuts also help bring a glow to the skin especially almonds.

#2. Fresh fruits

Fruits are rich in antioxidants and zero in fat. They are easy to carry and eat, when you are out working. Fruits are also rich in fibre and hence, they help in maintaining a healthy digestive system. A healthy digestive system ensures a better metabolism rate that digests your food better and help purify your skin as well as help bringing in a better weight loss.

#3. Vegetable salad

A salad is crucial with each meal. Having a salad with your meal ensures that you will not overeat grains, and you will fill yourself up with sufficient amount of vegetables. Fresh salads contain high levels of fibre. Be it the Greek salad or a regular kachumber, a salad with light dressings will benefit your health immensely. If you’re picking greens for a salad, choose darker green greens like kale or spinach. These vegetables fight the free radicals that break down collagen over time, so they can help support the delicate, thin skin around your eyes.

#4. Green tea

Green tea is rich with antioxidants. It keeps food (especially sugar) cravings at bay. Green tea also improves the immunity of the body and the health of your skin. When coupled with infused ginger, mint leaves or lemon, green tea works as a great blood purifier, helping to bring a natural glow to your skin and also get rid of acne and skin blemishes.