By proper nutrition, the condition of the skin can be significantly improved. Proper nourishment and hydration of the skin are essential to keep the skin smooth and fresh. An optimal diet to look beautiful should contain vitamins A, B, C, E and D vitamins, minerals such as zinc, iron, copper and selenium, and essential amino acids. The diet should be used daily as the process of creating new skin cells and its regeneration occurs every day.
- Skin care and nutrition
The skin is an organ that performs various functions in the body. It receives stimuli from the environment, regulates body temperature, and protects internal organs. Disease processes taking place within the body, as well as malnutrition or vitamin deficiency, usually manifest themselves in an unfavorable appearance of the skin of the hair or nails.
Our skin is nourished by blood, which provides it with energy, building blocks and auxiliary substances (vitamins, minerals and nutrients). The flowing blood in the capillaries leads nutrients for the skin papillae (contain the endings of capillaries and nerve fibers) and the free intercellular space.
From there, they penetrate inside the cells. Skin warts provide nutrients to the cells. Metabolic products (toxins) and microorganisms are discharged through the lymphatic vessels. The first signs of aging can be seen from the changes in the skin and the skin that becomes slack, loses its firmness, and the appearance of wrinkles and graying hair. Body care is mainly based on applying cosmetics directly to the skin surface. However, this is not enough. Nourishing cosmetics are not a substitute for a healthy diet, because the skin should be influenced not only from the outside, but also from the inside.
- Vitamins for beautiful skin
B vitamins are found in liver, lean meat, nuts, bananas, eggs, potatoes, whole grain breads, and legumes. Vitamin B soothes irritations and moisturizes the skin, and prevents it from being greasy and the appearance of blackheads. Healthy skin needs them regularly in the diet.
Vitamin E can be found in cold-pressed vegetable oils, soft margarines, butter, sprouts, pumpkin and sunflower seeds. Vitamin E delays the appearance of wrinkles and adds radiance to the skin. It is an antioxidant that neutralizes free radicals, responsible for the destruction of cells, not only the skin.
Vitamin C – its sources are peppers, broccoli, Brussels sprouts, black currants, kiwi, oranges, lemons, and mandarins. Vitamin C rejuvenates the skin and has antioxidant properties. Oxygenates skin cells and strengthens blood vessels. Ascorbic acid also plays an important role in the production of collagen, the protein responsible for skin density.
Beta-carotene is provitamin A, which transforms into vitamin A only in the body, derived from vegetables and fruits. It is found in carrots, dried apricots, spinach, peaches, red peppers, and broccoli. The “real” vitamin in its final form is present only in animal products – in liver and eggs. A diet for the skin may include both or just one of the forms of vitamin A.
Vitamin A, regardless of its form, delays the aging process of the skin (it is an antioxidant), protects cell membranes, supports the functioning of epithelial tissue. It is very important for the health of the skin, hair, nails, eyesight and bones.
- Diet ingredients for beautiful skin
In addition to vitamins, minerals, trace elements and nutrients are also important.
- Selenium – foods rich in selenium include yeast, sea fish, corn, nuts and grain products. It is involved in the production of antioxidants that protect cell membranes and red blood cells from damage. Selenium also has anti-cancer properties.
- Iodine – its main source is marine fish. The lack of this element manifests as a rough skin that is prone to flaking.
- Iron – found in most green and red vegetables, its best natural source is liver. Its supply is especially important for menstruating heavily as it is lost during bleeding.
- Omega-3 and omega-6 fatty acids – found mainly in fatty fish, fish oil, pumpkin seeds, nuts, grape seed oil and olive oil. They are responsible for retaining water in the epidermis, i.e. for the state of its hydration.
- Lycopene is a substance that protects against the harmful effects of UV radiation – and it is often responsible for premature aging of the skin and its drying. According to some studies, it also has anti-cancer properties. Lycopene is a pigment present in red plants – tomatoes, watermelons, red grapefruits and rosehips.
- Resveratrol is a powerful antioxidant. Effectively slows down the aging process of cells, including those found in the skin. It can be found in grapes, especially in their skin, red wine, black currant and peanuts.
In order to provide the skin with several important minerals at the same time, you can use folk medicine and drink an infusion of horsetail (dietary supplements are less absorbed). Such herbal tea contains silicon, potassium and also bioflavonoids. In turn, the nettle infusion contains mineral salts necessary for the skin to maintain a healthy color.
- Dietary tips for beautiful skin
When caring for proper skin care, it is worth remembering that the skin does not benefit from coffee, chocolate, cocoa, alcohol or food with a large amount of preservatives and sugar. Spicy spices, such as pepper or chili, are best replaced with milder ones, such as thyme or cumin. Animal fats and trans fats, formed from unsaturated fats after processing, also have an extremely bad effect on the skin – they can cause dryness, discoloration and even acne breakouts.
They have a negative effect on the condition of the skin: stress, sleep deprivation, cigarette smoke, and long stay in air-conditioned rooms. The skin does not like intensive sunbathing, the sun’s rays dry the skin and accelerate the appearance of wrinkles. For people suffering from dry skin, we recommend drinking at least 8 glasses of mineral water a day. It will moisturize the skin “from the inside” and improve its firmness.
If you would like more in deep information, on what to eat to look beautiful, I would like you to visit my another post about healthy eating. 10 most important principles will give you everything you need for good start.