Diet for beautiful face skin: menu with recipes

Beautiful and smooth facial skin is a sign of health and a business card of any woman. Due to age changes, bad ecology, bad habits, and malnutrition, the skin condition deteriorates noticeably, bags and dark circles appear under the eyes, acne eruptions, pronounced facial wrinkles.

Deterioration of the skin condition of the face can be a sign of internal diseases, in this case it should be examined by a doctor. If the person is absolutely healthy, it is necessary to take urgent measures to restore the epidermis. First of all, you should begin to follow a balanced diet, as cosmetics and procedures will not give the expected effect without properly organized nutrition.

Causes of deterioration of the skin

In order to start skin care, you need to understand the reasons for its deterioration. In time, the measures taken will allow to cleanse and rejuvenate the skin in the shortest possible time.

The following factors can affect the deterioration of the skin condition of the face:

  • Avitaminosis – lack of vitamins first of all affects the epidermis. Avitaminosis can cause skin rashes and redness.
  • Nedosyp – wrong mode of work and rest. Lack of sleep can affect the appearance of dark circles and bags under the eyes.
  • Improper nutrition is the lack of useful substances in the body. Affects skin peeling, as well as the production of surplus sebum.
  • Harmful habits (smoking, alcohol abuse).
  • A low-level lifestyle, a lack of oxygen in the body.
  • Violation of water-salt balance, lack of fluid in the body.
  • Regular stress.
  • Exacerbations of chronic diseases.
  • Disorders of metabolic processes in the body.

Thus, not only internal diseases, but also bad habits, as well as regular stresses, which need to be disposed of urgently, affect the deterioration of the skin condition of the face. It is recommended to get enough sleep, drink plenty of fluids, have more out in the fresh air. However, the basic method of improving the skin of the face is proper nutrition – a diet aimed at cleansing the body of toxins and toxins, enriching it with essential vitamins, increasing the production of keratin and collagen.

Diet to improve the skin: the essence

Proper nutrition is a pledge of beautiful, well-groomed skin, which is why it is important to follow a diet to improve her condition. With the help of a diet, you can cleanse the intestines, remove accumulated slags and toxins, accelerate metabolism, enrich the body with the necessary vitamins and minerals, which will significantly affect the state of the epidermis.

Diet for clean skin suggests inclusion in the diet products containing the following vitamins:

  • A – restores the skin and increases its immunity, promotes the production of collagen.
  • B5 – restores.
  • C – promotes renewal of connective tissue.
  • E – slows the age-related pigmentation.
  • Magnesium – increases the permeability of cells.
  • Biotin – minimizes the risk of dermatitis.
  • Iron – provides moisture.
  • Copper – affects the complexion.
  • Zinc – accelerates regeneration, promotes the formation of new cells.
  • Aluminum – is involved in the formation of epithelial cells.

During the diet, you need to monitor the water balance in the body. Dehydrated facial skin is flaky and inflamed, dims, looks flabby and gray, so it is necessary to drink at least 1,5 l of water without gas every day.

Depending on the skin type, the following foods should predominate in the diet menu:

  • For dry dermis – oats, wheat, white cabbage, strawberries, blueberries, melons, milk, spinach.
  • For oily – avocado, cucumber, broccoli, nuts, beans, pumpkin, apricot, carrots, salmon, salmon, trout.
  • For the problematic – eggs, almonds, garlic, onions, lettuce, dairy products.

The diet involves fractional meals, but in small portions. In the daily diet should be included porridge (oatmeal, buckwheat, rice), low-fat meat or vegetable broths, fresh vegetables and fruits, dairy and sour-milk products, fish. Fish and meat should be baked, stewed, steamed or grilled, while excluding the frying. In breaks between meals you can have a snack with nuts, seeds or dried fruits, freshly squeezed vegetable or fruit juices. The last meal should be no later than 4 hours before bedtime.

Diet with acne excludes the use of baked pastry, sweets, salty, smoked, hot and fried foods, fast food, alcoholic beverages. Nutrition for cleansing the skin of the face from acne should be balanced. The daily menu should be dominated by: cottage cheese, lean meat and fish, cereals, vegetables and fruits. You should minimize the consumption of coffee, which contributes to the production of the hormone cortisol, which affects the appearance of acne. Also, fatty meat, nuts and dairy products should be reduced in their diet, due to their high protein content, which contributes to the production of steroid hormones that contribute to the deterioration of the skin condition of the face.

Diet with a basal face skin consists in the daily use: citrus, greens, garlic, carrots, beets, red hot pepper, broccoli, Brussels, color and white cabbage, whole grains. Microelements contained in the above products, prevent the growth of malignant cells and play an important role in the prevention of the disease.

Permitted and Prohibited Products

Permitted foods with a diet for cleansing and improving the skin of the face:

  • Low-fat meat and poultry (beef, veal, rabbit, turkey, chicken);
  • Sea fish (especially salmon) and seafood;
  • Dairy and sour-milk products (cheese, cottage cheese, kefir, fermented baked milk);
  • By-products (especially beef liver);
  • Cereals and cereals (brown rice, buckwheat, oatmeal);
  • Cut and whole wheat bread;
  • Macaroni products from durum wheat;
  • Bran;
  • Eggs;
  • Vegetables (pumpkin, carrots, greens, tomatoes, cucumbers, lettuce leaves);
  • Fruits and berries (pears, apples, raspberries, blueberries, avocados);
  • Nuts and seeds;
  • Natural honey;
  • Olive, vegetable oil.

Of drinks with a diet to improve the condition of the face skin are recommended: vegetable and fruit juices, kissels, compotes, fruit drinks, tea (herbal, green).

Prohibited foods with a diet for cleansing and improving the skin of the face:

  • Bread and puff pastry;
  • Bread and bakery products from wheat flour;
  • Sweets and desserts;
  • Smoked meat;
  • Semi-finished products;
  • Potatoes;
  • Bananas;
  • Corn;
  • Fatty and fried foods;
  • Fatty sauces (mayonnaise);
  • Carbonated drinks;
  • Alcoholic beverages.

Diet for cleansing and improving the skin of the face – an approximate menu for a week (breakfast, lunch, snack, dinner):

  • Curd and carrot casserole. 2 slices of melon;
  • Cream soup with shrimps. 2 toast;
  • A glass of yogurt;
  • Brown rice. Boiled chicken fillet. Salad of cucumbers and tomatoes.
  • Rice milk porridge. Pear;
  • Mushroom soup with croutons. Boiled turkey fillet;
  • A handful of seeds;
  • Lightly salted salmon. Salad from white cabbage.
  • Oat porridge with milk. Grapefruit;
  • Chicken soup with pieces of poultry meat. 2 a piece of bran bread;
  • Pumpkin seeds;
  • Baked salmon fillet. Greek salad".
  • Muesli with milk. Orange;
  • Green borsch. 2 a slice of rye bread. Steam cutlets from beef;
  • A handful of nuts;
  • Pike baked with vegetables in the oven.
  • Cottage cheese casserole with dried fruits;
  • Vegetable soup with croutons. Steamed beef steamed meat;
  • A glass of tomato juice;
  • Grilled salmon steak. Vegetable stew.
  • Buckwheat milk porridge. Green apple;
  • An ear with pieces of fish. 2 a piece of whole grain bread;
  • A glass of fermented baked milk;
  • Paella with seafood. Cucumber tomato.
  • Pumpkin milk porridge. Kiwi;
  • Cream soup with celery. Steam fish cutlets;
  • Berry mousse;
  • Cottage cheese, seasoned with natural yogurt with herbs.


  • Chicken fillet 500 gr;
  • Rice 150 gr;
  • Onions 1 pcs;
  • Carrots 1 pcs;
  • Vegetable oil 2 item;
  • Salt;
  • Black pepper;
  • Greens to taste.
  1. Chicken fillet washed, cut into small pieces, put into a saucepan, pour boiling water, bring to a boil. Reduce the gas and simmer for 30 minutes.
  2. Peel the onions and carrots from the peel. Onion finely chopped, grate the carrots on a fine grater.
  3. Pass the onions with a vegetable oil frying pan first until the onions are half cooked, then add the carrots to it. To simmer 5 minutes on low heat, stirring occasionally.
  4. Add the vegetable sauce to the soup.
  5. Rinse rice, send to soup, cook for 10 minutes.
  6. Add salt, pepper, add finely chopped greens, cook for another 5 minutes until cooked.
  7. Turn off the gas, cover the pan with a lid and let the soup brew for 25 minutes.

Turn on the diet menu to improve the skin of the face of chicken soup for lunch.

Lightly salted salmon

  • Salmon fillet 400 gr;
  • Sea salt coarse-grained 200 gr;
  • Sugar 100 gr;
  • Dry fennel 50 gr;
  • Coriander 1 tsp;
  • Black pepper 1 st.l.
  1. Wash the salmon fillets and dry them with a paper towel.
  2. Mix sugar, salt, coriander, dill and pepper.
  3. Half of the resulting mixture of spices put on the bottom of the dishes. Lay the fish fillet skin down, top with remaining spices.
  4. Soak the fish in spices for 12 hours at room temperature, turn over, leave for another 12 hours.
  5. After a day, take out the fish, peel it and cut it into slices.

Lightly salted salmon contains vitamins of group B, as well as fatty acids, which help improve metabolism, restore the condition of the skin of the face, and therefore always include it in the menu of your diet.

Vegetable stew

  • Zucchini 1 pcs;
  • Onions 1 pcs;
  • Carrots 1 pcs;
  • Bulgarian pepper 1 pcs;
  • Tomatoes 3 pcs;
  • Vegetable oil 4 item;
  • Garlic;
  • Salt to taste.
  1. Onions and carrots peel. Onion finely chopped, grate the carrots on a large grater.
  2. On a frying pan heated with vegetable oil, fry the onions first, then add the carrots to it, pass through 5 minutes, stirring occasionally.
  3. Pure the seeds and cut into strips. Squash to wash, cut into cubes.
  4. Send the vegetables and the chopped onions with carrots to the cauldron, pour a glass of water, simmer 25 minutes, stirring occasionally.
  5. Wash tomatoes, cut into cubes, send to vegetables, stew for another 5 minutes.
  6. A couple of cloves of garlic chop, add to stew, salt, pepper, stew for another 5 minutes.
  7. Allow the dish to stand under the lid for 10 minutes.

Vegetable stew is a nutritious and healthy dish, which it is recommended to include in your diet while dieting for dinner.

Curd and carrot casserole

  1. Carrots peeled, grate on a large grater.
  2. Transfer the carrots into a saucepan, add milk, butter, sugar, salt. Stew on low heat under the lid 15 minutes.
  3. Cool and grind the mixture in a blender.
  4. In the resulting mashed potatoes add the mango, cook over low heat under the lid 8 minutes.
  5. Separate the proteins from the yolks from the eggs. Beat separately squirrels and yolks.
  6. Add whipped egg yolks in a puree, mix, cool.
  7. In the cottage cheese add the whipped whites and sour cream, mix.
  8. Mix the carrot and curd mass until a homogeneous mixture is obtained.
  9. Form the baking grease with butter, shift the dough.
  10. Bake in an oven heated to 200 degrees for an hour.

Pamper yourself with a delicate taste with a curd-carrot casserole with a diet to improve the condition of your facial skin.

Buckwheat milk porridge in the multivark

Buckwheat porridge in the multivark

  1. To sort the buckwheat, remove the black grains, rinse, drain the water.
  2. Buckwheat groats put in a bowl multivarka, add sugar, salt, gradually pour in the milk.
  3. Stir the silicone spoon.
  4. Cook on the "Quenching" or "Milk porridge" mode for 30 minutes until ready.

Buckwheat milk porridge is recommended to include in the diet menu for breakfast.

Recommendations for the preservation of beautiful skin of the face

Regular, thorough facial skin care is needed to improve her condition, in addition to diet. For this, it is not necessary to use expensive preparations and to undergo cosmetic procedures in SPA-salons, skin care can be performed at home. Increases the elasticity of the facial skin contrast shower, after which you should apply a nourishing cream.

Eliminates the black points rubbing the skin of the face with ice cubes. It is recommended to make ice from chamomile or mint broth. Dark bags under the eyes will remove tea bags. To do this, you need to brew tea in bags, squeeze them and attach to the area around the eyes, cover your face with a towel and stand 10 minutes.

Clean, refresh, moisturize, tighten and increase the elasticity of the facial skin will help masks that can be done several times a week at home from the available products.

Refreshing Face Mask

The method of preparation and application:

  1. Mix all ingredients until smooth.
  2. Apply a massage to the cleansed face.
  3. Withstand 15-20 minutes, then rinse with cool water.

This mask quickly refreshes the fading skin of the face.

Gelatin Face Mask

  • Nutritional Gelatin 1 tsp;
  • Water 5 st.l. (for oily skin);
  • Milk or cream 5 st.l. (for normal or dry skin).

The method of preparation and application:

  1. Pour food gelatin with water or milk (depending on skin type). Leave to swell.
  2. The swollen mixture should be heated on a steam bath until a liquid consistency is obtained.
  3. Cool, apply massaging movements on the face. Withstand 20 minutes.
  4. Carefully remove the remainder of the mixture with cotton-wool discs, rinse with warm water.

Gelatin masks for tightening the face skin spend 2-3 times a week.

Moisturizing Face Mask for Avocado

Moisturizing Face Mask for Avocado

  • Avocado pulp 0,5 pcs;
  • Mint leaves 2-3 pcs;
  • Lemon juice is a few drops.

The method of preparation and application:

  1. Mint leaves grind, crumb avocado pulp.
  2. Mix the mint with avocado, add a couple drops of lemon juice, mix thoroughly.
  3. Apply the mixture with massaging movements on the cleansed face.
  4. Soak for 20 minutes, then rinse the leftover mixture with mint infusion or decoction.

The mask of avocado moisturizes and softens the skin, improves the complexion.


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