Six of the best products that improve the condition of the skin, and three outsiders, which should be avoided.
Author: Matthew Cady, Master of Science, Certified Dietitian
Everyone knows that the diet has a huge impact on our figure. Food accelerates the growth of muscles and largely determines the circumference of the waist. The condition of the skin also depends on the food, and already during the next visit to the supermarket you can choose products that perform a dual function: they improve the figure and erase from the face signs of fatigue.
Staying in the sun, bad ecology, stressful situations and icy winds of approaching winter cold – every day your skin has a hard time. If you want to look your best, listen to the opinion of scientists. They argue that nutrition has a tremendous impact on the condition of the skin. And who will abandon the beautiful skin in addition to the muscular body?
For the delicious skin color and its deep healing, be sure to include in the menu these six foods and drinks. Consider them a food elixir of youth and beauty.
If you want to forget about problem skin, make this vegetable an integral part of the autumn-winter diet. British scientists have discovered that the active consumption of carotenoid-rich fruits and vegetables, to which the pumpkin batternate applies, improves skin color and makes you more attractive.
Carotenoids are powerful antioxidants that improve skin color, preventing damage to epidermal cells. Scientists believe that this indicator of good health helped our ancestors find the best partners, so today we are drawn to people with a healthy complexion.
Other sources of carotenoids: cabbage, sweet potatoes, tomatoes, carrots, watermelon, cantaloupe, pumpkin acorn.
How to cook. Mix in a 1 blender a glass of milk, 1 a measuring spoon of protein powder, 1 a glass of boiled pumpkin batternat, 1 a small chopped banana, 2 teaspoons of almond oil, ¼ teaspoon of cinnamon and ½ teaspoon of vanilla extract and stir until homogeneous. Enjoy this smoothie after training to spur your muscle growth and look fresh.
The nut world's giant is the main source of selenium. Scientists from Australia conducted a large-scale study, which showed that with a high level of selenium in the blood, the incidence of skin cancer is reduced by 60%.
It is believed that this mineral acts as an antioxidant. His job is to protect the skin from damage caused by ultraviolet radiation from the sun.
Other sources of selenium: pork, turkey, beef, chicken, fish, sunflower seeds, wheat sprouts.
How to cook. Mix ¼ cup olive oil, 1 / 3 cup Brazil nuts, ½ cup coriander, 1 / 3 a glass of grated Parmesan and juice of half a lemon. Press out a clove of garlic and add a couple of pinch of salt. This pesto sauce can be used in sandwiches, added to pasta dishes or decorated with soups of mashed potatoes.
Scales go to reptiles – not to you – so try to add this cornerstone of a healthy diet to your menu. The study of the British Dietetic Journal proved that daily consumption of flaxseed oil removes redness of the skin and improves hydration of the dermis, which prevents peeling and dryness of the skin.
Len is rich in alpha-linolenic acid, which belongs to the class of essential omega-3 fats. Alpha-linolenic acid moisturizes the skin. This is especially important in the winter months, when the skin becomes dry and begins to peel strongly.
Other sources of alpha-linolenic acid: walnuts, hemp seed and oil, chia seeds.
How to cook. To prepare a snack useful for the skin, add to the usual Greek yogurt vanilla extract and grated orange peel. Top with crushed nuts and fresh berries. Sprinkle it all with linseed oil.
When it comes to vitamin C, on supermarket shelves you can find a product that is better than an orange. Just one kiwi over and above covers the daily nutrient demand, and this turns the fruit with fluffy skin into the best friend of the epidermis.
The American Journal of Clinical Dietology published a report stating that high intake of vitamin C improves the appearance of the skin and slows down the aging process. The participation of vitamin C in the synthesis of the structural protein of collagen makes it a powerful ally in the pursuit of a healthy complexion.
Other sources of vitamin C: Bulgarian pepper, grapefruit, strawberry, broccoli, peaches, papaya, Brussels sprouts, cabbage.
How to cook. Mix the crushed kiwi and red bell pepper. Add sliced cherry tomatoes, chopped jalapenos and chopped cilantro. Use salsa as a sauce for chicken and fish dishes.
The habit of drinking coffee before exercise will help you keep your skin healthy, especially if you like spending time in the sun. In 2015, the Yale University School of Public Health completed a study that proved that active consumption of coffee protects the skin from the development of melanoma, a deadly form of cancer. Chemicals from coffee, in particular polyphenols and caffeine, can suppress the ultraviolet-induced tumor growth.
Too high doses of caffeine make you irritable? Scientists came to the conclusion that the polyphenols of green tea are also good as antioxidants and serve the good of your skin. They reduce the damage caused by solar radiation, and improve skin condition indicators such as elasticity and humidity.
How to cook. Coffee can be cooked not only in a cup. Try a dessert that can change the taste of yogurt, cottage cheese or oatmeal. In a medium-sized saucepan, pour a cup with a quarter of the natural coffee. Add smoked prunes, dried fruits or raisins, 2 tablespoons of honey, 1 whole star anise, grated zest of 1 orange and ½ teaspoon of cinnamon.
Bring to a boil, tighten the fire and cook under the lid 15 minutes. Take the raisins and the star anise from the saucepan. Raisin leave, anise can throw. Another 5-7 minutes cook without the lid on medium heat, until the liquid evaporates to the consistency of the syrup. Add the raisins and 1 a teaspoon of vanilla extract to the pan. Remove from heat and allow dessert to cool.
The star of the seafood department is a proven source of long-chain omega-3 fatty acids. They help fight inflammation, and therefore provide an invaluable service in the battle with the age processes that make the skin flabby and dull.
Mega-omega-omega-3 is an important element of cell membranes. They help the cells to retain more moisture, resulting in the skin becoming smoother with less rashes. In addition, the main catch of the day is rich in vitamin D, which stimulates the synthesis of substances that protect the skin from infection.
Other sources of long-chain omega-3 fats: mackerel, sardines, coal fish, trout, herring, beef herb fattening.
How to cook. To prepare a skin sauce useful for the skin, take 350 grams of smoked salmon, ½ cup ordinary yogurt, ½ cup low-fat sour cream, half lemon juice, 2 tablespoons dill, 1 tablespoon horseradish, 2 teaspoons capers and quarter teaspoon ground black pepper . Grind everything in the food processor to a homogeneous mass. Serve the sauce by sprinkling it with chopped green onions.
If you want your skin to remain healthy and attractive, the consumption of these three products is better limited.
Too often catering to the sweet tooth that lives inside of you, you are rendering the skin a disservice. Dutch scientists have found that consumption of chocolate can reduce the secretion of local immunity factors and lead to the appearance of acne.
The risk increases if you prefer chocolate, the percentage of sugar in which is higher than the content of cocoa. Therefore, in order for your skin to remain smooth, like an ass of an infant, sweeten with chocolate in moderation and buy black chocolate with a high percentage of cocoa.
The latest study, published in the Journal of the Academy of Nutrition and Dietetics, found a link between exacerbations of skin rashes and the consumption of foods with a high glycemic index, for example, white bread, white rice, sweet drinks and snacks.
Overloaded with these products, the diet leads to a sharp rise in blood sugar and insulin and affects the secretion of hormones that stimulate the production of sebum, which in turn causes exacerbation of acne. To improve the condition of the skin, substitute refined sugars for carbohydrates with a low glycemic index, for example, brown rice, film or rye bread from wholemeal.
Lactose intolerance is not the only unpleasant side effect of loving dairy products. Of course, yoghurt, milk and other dairy products bring a lot of health and body benefits, but for some people they cause acne. This conclusion was made by George Washington University scientists after a meta-analysis of a number of scientific papers.
Certain hormonal substances from dairy products can stimulate excess fat production by skin cells. This leads to clogging of the pores and promotes the appearance of acne.