Hello doctors. Km 26 years old male. Hght 5.9. Weight 67. When I was 22, 23 my face and all the skin was very healthy and chubby. For getting fair colour I used ti apply "skin light cream" over night. I have got sudden results and became like salman khan colour. Now am not using it. But *My face is now looking like 32. *Wrinkles occurred on fore head. *Tan is occupied my face.(specially on fore head and on nose, near eyes. *Chubby cheeks are disappeared. Face bones are now visible lightly. *Lips became black. *eyes are gone in side deep. Hair also became some weak. # please tell me clearly what type of foods, fruits, drinks to take and at what timings. Please help me get all the above mentioned qualities back in natural way.

Dt. Amar SinghDietitian/Nutritionist9yrs exp

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For a youthful glow, try these things - a. Have plenty of nuts, dry fuits and seeds. Almonds, walnuts, sunflower seeds, pumpkin seeds, figs, dates and raisins. They are full of healthy fats needed by a human body. B. Good amount of fruits and vegetables ? Bananas, apples, pomegranate, green leafy vegetables. Fruits and vegetables helps in absorption of food in the body and together, completes your daily nutrition need. C. If you are a non- vegetarian - Eat eggs, chicken etc. D. Eat whole grains ? Try to have multi grains spread throughout the day. Wheat, brown rice, oats, bajra, daliya etc should be taken in multiple meals in a day. E. Eat Sprouts ? Chana and moong which are full of protein and nutrients. F. You can supplement your diet with good quality multi-vitamin capsules. If you are lacking in protein, you can buy a high quality whey protein and have it with banana shake twice a day.� g. You can take natural food items like wheat grass which is full of essential nutrients. 

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