Drink Food for the skin Is one of the best ways to improve your state, appearance and overall health of the body. Many people do not understand the important link that exists between the food they eat and their skin.
Like any other part of the body, our skin stays healthy, among other reasons, thanks to the food we consume.
While a poor diet can quickly lead to dry skin, blemishes or acne, a healthy diet based on whole foods that include a variety of vegetables and fruits, nuts and seeds, Beans , Fish and whole grains is an excellent base for having a young and shiny skin.
13 Skin health foods
1- Yellow vegetables
Vegetables such as carrots, squash and sweet potatoes contain particularly high levels of Beta carotene And other carotenoids, which give them their orange color.
Beta carotene is converted into vitamin A in our body, which is one of the most important nutrients for skin integrity, which means that it becomes firm, more resistant to damage and can heal faster.
Beta carotenes can also help prevent the damage of free radicals to cells, as it works as an antioxidant.
Orange vegetables are delicious as a base for soups and stews in the winter, or roasted with other vegetables such as peppers, red onions and beets.
2- Berries
Berries such as blueberries, raspberries, blackcurrants and strawberries are excellent sources of vitamin C.
This vitamin is essential for the formation of Collagen , Which gives structure and elasticity to the skin.
In addition, vitamin C is also an antioxidant that protects our cells from oxidative damage.
Berries also contain many other nutrients that can function as antioxidants in the body, such as catechins, quercetin and resveratrol.
Another advantage of berries over most other fruits is that they are lower in sugar. A diet that promotes the increase of insulin and blood glucose is not healthy for the skin, since it favors the formation of glycosylated compounds that stimulate the aging.
Berries are easy to consume and can be added to the natural yogurt With some chopped walnuts.
3- Blue fish
Blue fish including sardines, mackerel, salmon and trout are a very high source of Omega-3 fatty acids .
Omega-3 and omega-6 acids play an essential role in the structure of the skin and its appearance.
They are incorporated into the cell membranes of the epidermis , The outermost layer of the cells in the skin, and help maintain the barrier function of the skin and prevent loss of moisture.
They are also believed to have a role in dermis , The lower layer of the skin, by controlling inflammation and minimizing the damage of UV rays to collagen.
Increased intake of omega-3 fatty acids can reduce dryness and inflammation. Inflammation can make the skin age faster, and research shows that low consumption of omega-3 fatty acids may contribute to inflammatory disorders such as eczema and the psoriasis .
Omega-3 fatty acids can also help keep your heart arteries unobstructed and therefore improves circulation, which is crucial for skin health.
Zinc, found in fish, can help fight acne, as it is involved in the metabolism of acne. Testosterone , Which affects the production of sebum, a leading cause of acne. Zinc also aids in the production of new cells and the elimination of dead cells, which gives the skin a pleasant glow.
4- Avocado
Avocado is a good source of Vitamin E , Which has several roles in the health of the skin.
It contains vitamin C, which works as an antioxidant, so it can protect skin cells from damage from free radicals.
It is also believed to help protect the skin of UV rays , And has anti-inflammatory activity, which reduces the possibility of skin eruptions, blemishes and acne.
Although avocado is relatively high in fat, most of it is healthy monounsaturated fat, such as that found in the olive oil , And linoleic acid.
Omega-6 fats are useful for preventing the loss of skin moisture; And monounsaturated fats may also have this benefit.
In addition to this, avocados also contain good levels of carotenoids, the same antioxidants found in orange vegetables.
5- Pumpkin Seeds
They are excellent sources of zinc, one of the most important minerals to maintain healthy skin.
Up to 20 percent of zinc in the body is stored in the skin, and this plays an important role in growth and healing.
The deficiency of this mineral is linked to acne, dry skin, dermatitis and poor wound healing.
Pumpkin seeds also contain omega-6 linoleic acid.
Other seeds and nuts are also good sources of zinc, as well as biotin, a vitamin that contributes to the health of the skin and hair.
6- Green juices
Juices made with a lot of fresh vegetables are concentrated sources of nutrients, including many that may be beneficial to our skin.
They contain minerals like calcium, magnesium and alkaloids, which help alkalize the body, preventing it from being too acidic.
Our body generally maintains a fairly stable acid-alkaline balance, but a slight excess of acidity may be related to rashes or skin problems such as eczema.
Green juices are also rich in vitamin C, beta-carotene and other antioxidants, including chlorophyll , Substance that produces the green pigment of plants.
7- Oats
Oats are a particularly rich source of Biotin , A vitamin that is well known for its role in the health of our skin and hair.
Oats are also high in soluble fiber, which helps keep the digestive tract and digestive function healthy.
Healthy digestion is vital for our skin, for two main reasons. First, we must digest food properly so that all those essential nutrients for the skin enter our body; And secondly, if we are not eliminating waste properly, excess toxins can circulate in the blood and can come out through the skin, into sweat and sebum.
The result of this can be skin rashes and other problems.
8- Cruciferae
Cruciferous vegetables are those of the family of the cabbage , Vegetables such as broccoli, cauliflower, kale, red and green cabbage, chard, watercress, Brussels sprouts, onions, garlic and leeks.
They contain a large amount of sulfur compounds, which can support detoxification in the liver. Proper liver detoxification is just as important as keeping your bowel healthy to get rid of toxins.
They can also support hormonal balance, especially in women, because they contain a substance called Indole-3-carbinol Which helps balance estrogen levels.
Those who are prone to develop skin flushes around the menstrual period can benefit by eating one or two servings per day of these vegetables.
9- Yogurt with probiotics
There is increasing evidence that the intake of Probiotics , Healthy gut bacteria, can improve the condition of the skin and even relieve certain chronic conditions like eczema, acne, rosacea.
By keeping the lining of the intestine and creating a healthy and closed barrier, they can stop the inflammation and reaction of the immune system. Live-grown yogurt is an excellent source of probiotics. In case of lactose intolerance, the yogurt can be replaced with tempeh or miso soup. Fermented vegetables such as sauerkraut also possess these properties.
It is advisable to take a source of natural probiotics and avoid fortified food products, as they contain preservatives and chemicals that increase body toxemia, which affects the skin.
10- Green tea
For centuries, green tea was popular in China and used for medicinal purposes to treat all sorts of pains and even depression . Nowadays, green tea polyphenols are recognized because they help neutralize free radicals, which can cause significant damage to the skin.
Antioxidants and tannins (astringents) in green tea can also help treat puffy eyes as well as dark circles.
Visit this article To know other foods that help in depression.
11- Eggs
Egg yolks are an important source of vitamin A, which helps repair the skin.
They are an excellent source of biotin, a vitamin B complex, which is necessary for the health of the skin and nails. On the other hand, the yolk also contains lecithin, which is an emollient that softens the skin.
Know here Other nutritive properties of eggs.
12- Dried fruits
As with many of the foods for healthy skin, the properties of nuts have to do with antioxidant activity.
Vitamin E fights the aging of the skin, especially protects the skin against sun damage due to the free radicals generated by UV rays from sunlight. He Tocopherol It also tends to help maintain the natural moisturizing of the skin, relieve dryness and make the skin look younger.
The combination of vitamin E with selenium can enhance its antioxidant capabilities, so it is advisable to mix food sources of these nutrients, such as sprinkle Some almonds In cottage cheese (great source of selenium) for a revitalization of the skin.
Almonds, pistachios and walnuts also provide a good supply of omega-3 fatty acids.
13- Chocolate
A few years ago, a study showed that dark chocolate significantly protects against the harmful effects of UV sun rays, which are related to premature aging.
In 2006, German researchers also found that dark chocolate can protect against the development of skin cancer Through the same mechanism.
Science supports high chocolate consumption in Flavonoids , An antioxidant compound typically found in dark chocolate, which provides protection to the skin, especially against the damaging effects of UV rays.
One study showed that after three months, ingestion of dark chocolate also improved skin thickness, hydration and microcirculation, which improves the appearance of the skin.
It is the cocoa bean itself which provides the strong antioxidant benefits when ingested, not the other ingredients of chocolate or cocoa powder.
This is important because the quality of chocolate is very variable, and even the so-called black chocolate can have much less of the healthy antioxidant molecules than we expect. Milk chocolate almost does not have these antioxidants.
While chocolate can help the skin to combat the harmful effects of the sun, it is necessary to look for the cocoa to be of high quality, that is, the type that almost does not taste good.
Undoubtedly, it is advisable to consume bitter chocolate with at least 70% cocoa without added sugar. In this sense it is essential to read the nutritional label. Chocolate of this type should be consumed in small portions as a type of anti-cancer food and anti-aging agent, but you need to be careful and avoid consuming large amounts of any version, especially with high sugar content.
The processed sugars will lead to an increase in inflammation and the risk of worsening acne and other inflammatory conditions such as diabetes or heart disease.
Oxidative stress is one of the main enemies of the skin and is due to exposure to UV rays, chemicals and environmental pollutants that cause the release of free radicals. These, in turn, damage the upper and middle layers of the skin, where the collagen lives.
This is where chocolate paper comes in. Black chocolate with more than 70 percent cocoa has the greatest benefit to the skin.
And what other good skin foods do you know?
References
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- Whitehead RD, Coetzee V, Ozakinci G, et al: Cross-cultural effects of fruit and vegetable consumption on skin color. Am J Public Health 2012; 102: 212-213.
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- What are the best foods for healthy skin?
23 Foods That Are Good For Your Skin