Healthy diet for skin
A good diet is also an effective way to take care of your skin. The more foods that are good for the skin in the diet, the healthier and more vibrant the skin will be.
1. A good diet is an effective skincare method
If you want to have youthful, healthy, vibrant skin make sure you drink plenty of water and have a skin-friendly diet. Everything you eat is not only used by your body to build internal organs but also to create the appearance of your body. The more healthy foods your diet contains, the better your skin will look. On the contrary, if you do not pay attention to your diet, and eat a lot of foods that are not good for your skin, your skin will have more and more serious problems such as dryness, roughness, aging, and darkening. These phenomena do not appear immediately, but if the skin lacks nutrition for a long time, the deterioration of the skin will be obvious and very difficult to recover.
Many experts believe that when your diet lacks certain foods that help keep your skin healthy, skin damage can occur. You may find yourself suddenly experiencing flare-ups of acne, psoriasis, eczema, etc. Any chronic skin condition can be directly related to diet.
2. Eat what beautiful skin?
Food has an intimate effect on skin health, so what to eat is a matter of concern for many people. Here are some food and drink groups that are recognized by many studies as good for the skin, and recommended by health experts.
2.1. Drink a lot of water
Water makes up two-thirds of your body weight and is extremely important for skin health. Drinking plenty of water helps hydrate, reduce the formation of wrinkles and smooth out existing wrinkles. Because it helps blood circulation, water also helps the skin absorb many nutrients and remove toxins, making the skin beautiful. You should drink 6-8 glasses of water a day, each glass is about 240ml, equivalent to the amount of water you need to provide the body with from 1.4-2 liters of water. This includes water you drink and water in soups, soups, juices, milk, etc.
2.2. Foods Rich in Selenium
Selenium is a mineral that helps protect the skin from the attack of free radicals. Toxic free radicals generated from the body’s metabolism will cause signs of skin aging such as wrinkles, dry skin, skin cell damage, and even some skin diseases. Several studies have shown that selenium may help prevent skin cancer. To protect the skin, it is recommended to increase selenium in the daily diet through some selenium-rich foods such as Brazil nuts, mushrooms, shrimp, lamb, some fish such as snapper, cod, halibut, etc. tuna… salmon. Cooked beef, turkey, oysters, sardines, crab, and wholemeal pasta also have selenium.
2.3. Fruits rich in antioxidants
Antioxidants help slow down and prevent the damaging effects of free radicals. A study published in the Journal of Agricultural and Food Chemistry (USA) found that raspberries, blueberries, strawberries, and plums are four fruits with high antioxidant capacity. the best. Regularly adding these fruits to the diet will bring great benefits to the body in general and the skin. Some other vegetables are also high in antioxidants such as tomatoes, apricots, beets, squash, spinach, sweet potatoes, beans, artichokes, etc.
2.4. CoQ10-rich foods help fight free radicals
Coenzyme Q10 is an oxidant made by the body to convert carbohydrates in food into usable ATP energy. Coenzymes also act as an antioxidant that helps prevent cell damage caused by free radicals. The body’s production of coenzyme Q10 decreases with age. You can add coenzyme Q10 to your diet through foods such as salmon, tuna, poultry, liver, cereals, etc. Coenzyme Q10 is used to make skin care products, This cosmetic can prevent wrinkles and other signs of aging.
2.5. Foods high in Vitamin A help repair skin damage
When the body is deficient in vitamin A, the skin may be dry, and flaky, and wrinkles appear, … Eat something beautiful, you can’t ignore foods rich in vitamin A such as tomatoes, carrots, Pumpkin, red bell pepper, dairy products, … Retinoid is a form of vitamin A used very commonly in cosmetics to treat acne and other skin lesions.
2.6. Foods rich in vitamin C help protect the skin from the sun
Vitamin C helps protect the skin’s collagen and elastin from sun damage. Vitamin C helps keep skin youthful and firm. For effective skin care, vitamin C should be added to the diet through foods such as red bell peppers, citrus fruits, papaya, kiwi, and broccoli, …
2.7. Boost skin health with foods rich in vitamin E
Vitamin E is an antioxidant that helps fight inflammation, protects the skin from the sun, and helps moisturize the skin. Vitamin E is found in many vegetable oils such as wheat germ oil, sunflower oil, almond oil, sesame seed oil, and nuts such as hazelnuts, peanuts, almonds, avocados, brazil nuts, spinach, bamboo shoots west,…
2.8. Add healthy fats to your diet
Omega-3 and omega-6 are healthy fats that help keep skin smooth and youthful. These fats are found in olive and canola oils, flaxseeds, walnuts, and cold-water fish like salmon, sardines, and mackerel.
2.9. Use oils that are good for your skin
Cold-pressed olive oil contains essential fatty acids and many other nutrients that are good for the skin. Olive oil can be used for facial skin care because of its very good moisturizing ability.
2.10. Drinking green tea helps to beautify the skin from the inside
Green tea has a high antioxidant content, which is good for the skin. Green tea helps suppress the inflammatory response, reduce skin damage and protect against sun damage. Regularly drinking green tea is an effective skincare method, helping to beautify the skin from within.
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