11 foods for the skin

Highlights

The skin is a reflection of what is going on inside our body. It is the largest organ of our body, which has an area of 1.5-2m2. So you need to take care of the skin also from the inside, because proper care and appropriate cosmetics are only 20-30% of the „success” of a beautiful and healthy complexion, the rest has to do with, among other things, a proper diet.

11 foods that positively affect the skin:

1. WATER – Our body consists of about 60% precisely of water, in addition, we lose it very easily with sweat and urine. Particular attention to hydration should be paid in the summer and during intense physical activity. Before a cosmetological procedure, it is also worth taking care of proper hydration so that our skin will be in better condition, regeneration will proceed faster, and the effects of treatments will be more satisfactory. To calculate your daily water requirements, multiply your body weight (kg) times 30ml.
2. Red bell pepper – One of the most important vitamins for beautiful skin is vitamin C. Just one raw bell pepper, covers almost 200% of the daily requirement for this vitamin. It also contains 25% of the daily requirement of vitamin A. One pepper contains a whole set of antioxidants that will keep our skin looking young and fresh. It is rich in carotenoids, which help prevent wrinkles.
3. Seeds and seeds – Pumpkin seeds, flaxseeds, sunflower seeds, hemp seeds or chia seeds are great for the skin. They are rich in selenium, vitamin E, magnesium and easily absorbed natural proteins. Selenium and protein have the property of smoothing even difficult wrinkles. They retain water in the skin, keeping it well hydrated. Our skin also needs magnesium, which helps fight free radicals and is involved in repairing damaged DNA. Magnesium, also fights allergies, eczema and eczema. The seeds also contain large amounts of omega 3 fatty acids, which is ideal for wrinkles and acne. Omega-3 fatty acids have anti-inflammatory properties and can reduce the risk of acne and other skin diseases including atopic dermatitis and psoriasis.
4. Spinach – It is easily available and quick to process. Since it contains a lot of antioxidants it cleanses the skin from within. It is a good source of iron, folic acid, green pigment-chlorophyll vitamin E, magnesium, fiber and vitamin C. It is important to eat it raw, for example, in a salad, then it has the best properties.
5. Avocados – jest a rich source of healthy monounsaturated fatty acids. These components determine the proper condition of the skin, as they provide it with the right level of hydration. KThe omega-9 fatty acids contained in avocado, protect the skin from: irritation, localized cell damage and redness. The avocado fruit is a treasure trove of vitamins E and C. These substances are powerful antioxidants that protect the skin from the adverse effects of free radicals. Compounds responsible for DNA damage to cells, which contribute to the acceleration of the aging processes. Vitamin C contained in avocados is an essential element for firm skin. This is because it participates in the process of collagen synthesis in the skin – a component that determines its proper density and tension.
6. Broccoli – to a real treasure trove of beneficial compounds for healthy skin. Carotenoids and chlorophyll are powerful antioxidants. Plus flavonoids that act as anti-inflammatories and increase resistance to allergies. Little broccoli contains sulforaphane, another powerful antioxidant with anti-cancer and anti-bacterial effects. This vegetable also contains a whole range of micronutrients: calcium, magnesium, iron, zinc, plus vitamins: C, K, B vitamins and folic acid. Broccoli is a real superfood for the skin.
7. Oatmeal – koil product that should not be missing from the kitchen if you want to take care of beautiful skin. Oatmeal contains fiber. How does fiber relate to the skin? It’s simple – the health of the entire body begins in the intestines. Fiber improves digestion, improves intestinal peristalsis and ridding the body of toxins. It also helps maintain healthy intestinal flora, which translates into better body and skin health.
8. Eggs – are a concentrated pill of valuable nutrients: vitamins (A, E, D, K, B12, folic acid), minerals (potassium, sulfur, phosphorus, zinc), unsaturated fatty acids omega 3 and omega 6. One egg meets 100% of the daily requirement for vitamin B12 and 80% for vitamin A. The lecithin contained in the yolk is a natural antioxidant and has softening, nourishing and moisturizing properties. Cholesterol protects the skin from drying out, vitamin A – from aging.
9. Green tea – It contains antioxidants, anti-inflammatory substances and catechins. The latter are polyphenols that are very effective against free oxygen radicals. Green tea It also improves microcirculation reducing dark circles under the eyes and puffiness. Catechins also have antibacterial and astringent properties.
10. Marine fish – are the best source of omega-3 unsaturated fatty acids, which are component of cell membranes and accelerate skin regeneration. This makes it more resistant to external factors, such as harmful UV radiation, which greatly accelerates skin aging. Omega-3 acids also have strong anti-inflammatory properties, reducing irritation, redness, swelling. According to a recent study at the University of Manchester, omega-3 acids also help prevent skin cancer. The best sources would definitely be marine fish such as salmon, mackerel, sardines, herring or anchovies.
11. Turmeric – This yellow, aromatic spice not only enhances the flavor of dishes, but also has a wealth of health-promoting properties. It has a strong antibacterial effect, helping to fight the microorganisms that attack our body. It is also an excellent antioxidant that nullifies free radicals, responsible for the aging process. If we include it in our daily diet, it will take care of delaying the aging process and the formation of wrinkles.

As you can see, diet for a nice complexion is not a myth at all. Through proper nutrition, skin condition can be significantly improved. Proper nutrition and hydration of the skin are essential for a smooth and fresh complexion. The optimal diet for beautiful skin should contain vitamins, mineral salts and essential amino acids. A diet for the skin should therefore be taken every day, as the process of creating new skin cells and skin regeneration occurs every day.