Diet for healthy skin
Surely, many of our readers know a common expression that says that we are what we eat. However trite this phrase may sound, it fully reflects the real state of affairs. Our skin is a mirror in which everything that happens in our body is reflected. And just as the health of our body as a whole, largely depends on proper nutrition, the health of our skin depends on the health of the body. Early wrinkles, stains and eruptions, excessively dry or oily skin, swelling, earthy complexion – all these unpleasant factors, in most cases, talk about a wrong lifestyle and improper diet. A correct, well-balanced diet can not only have a beneficial effect on your well-being, but also magically can improve the condition of your skin and solve many problems. Let's try to understand today what nutrients are most necessary for skin health, and what foods should be included in your diet so that our skin retains its youth and beauty as long as possible.
The human skin on 70% consists of water. That is why the use of a sufficient amount of liquid is one of the most important items of the diet, aimed at improving the skin condition. Nutritionists recommend consuming six to eight glasses of liquid daily. But do not go to extremes and drink eight glasses of water or tea right from the morning. Distribute all the liquids drunk evenly throughout the day.
Do not replace pure coffee with coffee or sweet fizzy drinks. Caffeine, which is contained in these drinks, is a diuretic (diuretic), which leads to dehydration of the body. Try to reduce the consumption of coffee and tea to one or two cups a day. Do not drink too much water for a couple of hours before bedtime, this can lead to swelling of the facial skin.
Antioxidants are extremely important substances that protect our body from infections and help prevent many degenerative diseases, such as, for example, cancer or diseases of the cardiovascular system. In addition, antioxidants destroy free radicals – chemically unbalanced molecules that are formed in our body under the influence of chemicals, from excessive sun exposure or stress. Free radicals damage collagen – a substance responsible for the elasticity of the skin.
Antioxidants are vitamins A, E, C, as well as minerals such as selenium and zinc.
A large number of antioxidants are found in foods such as citrus fruits, black grapes, cherries, broccoli, carrots, sweet peppers, many antioxidants are found in nuts and seeds.
Iron plays an important role in the formation of hemoglobin. The lack of iron in our body can lead to anemia. Externally, an insufficient amount of iron is manifested in the pallor of the skin and dark circles under the eyes. The best source of iron is products of animal origin – meat products (red meat, liver), eggs, dairy products. Also, a sufficient amount of iron can be obtained from such vegetables as, for example, spinach or other green leafy vegetables.
Vitamin A is involved in the formation of new cells, it makes our skin softer and more elastic, and is extremely important for the health of hair and eyes. Lack of vitamin A can lead to dry skin, peeling and early formation of wrinkles.
Vitamin A is produced by our body from beta carotene, and in the "finished form" can be found in milk, butter, liver, fatty fish, carrots, broccoli and spinach.
Vitamin C is a powerful antioxidant, involved in the formation of collagen (an elastic tissue in our skin, the amount of which decreases with age). Every time you smoke a cigarette or expose your skin to excessive UV light and even experience stress, your body loses a large amount of vitamin C, which leads to loss of elasticity and elasticity of the skin, wrinkles and swelling.
Magnificent sources of vitamin C are citrus fruits, tomatoes, Brussels sprouts, sweet peppers, kiwi, berries (strawberries, cranberries, sea buckthorn, etc.).
Being another powerful antioxidant, vitamin E perfectly copes with skin problems caused by the action of free radicals. Vitamin E is also responsible for skin hydration. The lack of vitamin E leads to the formation of wrinkles, pallor and dry skin, the appearance of rashes and pimples.
An excellent source of vitamin E are vegetable oils, nuts, seeds, whole grains, wheat germs and avocados.
Complex of vitamins of group B
This complex includes vitamins B1, B2, B6, B12. The complex of B vitamins helps our skin to remain gentle and well hydrated. This complex of vitamins releases energy from food and directs it to improve skin metabolism.
Vitamins of this group are found in such products as red meat, eggs, fish, poultry, dairy products, as well as in soy, whole-grain foods, bananas.
This mineral is vitally important for our immune system. In addition, it is involved in the production of collagen and accelerates the healing processes in our body, including the skin. The lack of zinc leads to the formation of wrinkles, stretch marks, poor healing of the skin, white spots on the nails, dandruff.
Sufficient zinc can be found in seafood, red meat, cheese, mushrooms.
As you can see, there are many important components and nutrients that should be included in a well-balanced diet, aimed at improving the skin and preserving beauty and youth. However, instead of developing a diet aimed solely at skin health, try to better choose a diet that will act to improve your whole body and, if necessary, supplement it with foods and nutrients that will work to maintain your youth and your health. skin.
Five products that will help improve the health and appearance of your skin.
We want to offer you the five most important and tasty foods and their combinations that will help supplement any diet and make it a diet of beauty.
- Lemon + kiwi fruit. We improve the complexion.
Lemons help our body get rid of toxic substances due to beneficial effects on the liver and kidneys. The less toxic substances in your body, the purer and healthier will be the color of your face. Kiwi have about the same effect on the body as lemons. One cup of peeled kiwi, contains more vitamin C than the same amount of oranges. A study of nutritionists and doctors have proved that vitamin C not only improves the complexion, but also fights wrinkles perfectly.
Ginger is not only an excellent spice, which perfectly complements salads and other dishes, but also an excellent anti-inflammatory. Such diseases as, for example, acne and psoriasis cause swelling and redness of the skin, which is the result of the inflammatory process. Salad with fresh ginger, pickled ginger, ginger powder, added as a spice in your dish, or ginger tea will perfectly help your body cope with inflammation, and therefore, will rid your skin of unsightly external manifestations of the inflammatory process.
Buckwheat. It does not sound very tasty, does it? However, from buckwheat, which possesses powerful anti-aging qualities, it is possible to prepare a large number of very tasty dishes, such as for example Japanese buckwheat noodles (soba). Buckwheat contains a large amount of unsaturated fatty acids, the same ones that give olive oil its well-known beneficial properties. These acids are one of the critical components for maintaining the health and youth of the skin. In addition, buckwheat is rich in routine – flavonoid, which helps the skin's collagen to remain elastic and fight wrinkles.
Exotic fruits, such as papaya, will help your skin look fresh and rested, as if you just returned from the resort. Papaya is rich in carotene, vitamin C and a whole complex of flavonoids, which improve the complexion, perfectly fight wrinkles and other negative age manifestations.
Adding to your usual morning yogurt or whole grains cereal even a small number of vitamin B-rich and E-embryo wheat groups creates real miracles. Wheat embryos perfectly help to renew the cells of the body as a whole and skin in particular. Thanks to the germs of wheat, your skin will look longer, young, healthy and radiant.
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