Is a skin diet necessary if you nourish your skin with a good cream, tone it up and apply skin care treatments? This is only half of the efforts to have a he althy and pretty skin. Just as important as cosmetics is what the skin is "nourished" from within - which is simply your daily diet. What vitamins should be included in the diet to nourish the complexion?
Smooth, elastic and resilient skin - these are the features of youth. What to do to keep it in this condition for as long as possible? A well-composedskin diet .
Diet for a skin rich in vitamins
The most effective way to counteract skin aging is vitamins A, C and E. First of all, because they neutralize destructive free radicals. In addition, each of them contributes to the reconstruction of collagen and elastin fibers, which determine the firmness and elasticity of the skin. Additionally, vitamin A reduces the process of epidermal keratosis, stimulating the production of new cells. Its sources are, among others oils, red and orange vegetables. Vitamin C strengthens the walls of blood vessels and improves microcirculation, it also has an exfoliating effect. Most of it is in vegetables and fruits. Vitamin E stimulates the metabolism of connective tissue and protects the epidermal lipid layer. This vitamin is most easily found in fatty fish and oils.
Diet for skin: minerals and nutrients
The condition of the skin is also influenced by many other substances. A deficiency of B vitamins, especially biotin, may aggravate seborrhea and aggravate acne. Lack of vitamin B5 causes hyperkeratosis of the epidermis, and vitamin B6 promotes inflammation of the skin and mucous membranes. The deficiency of vitamins C and K, rutin and flavonoids is responsible for the weakness of blood vessels. Minerals - e.g. zinc, iron, sodium, potassium - are part of enzymes and other compounds that determine the proper functioning of the skin. The diet should therefore include products that provide these nutrients - green vegetables, groats, lean meat, vegetable fats.
Diet for skin: effective skin moisturizing
If there is not enough water in the body for all life processes to run smoothly, it is first taken from the epidermis, and then from the dermis. The effects are visible quite quickly - the skin becomes dry, rough and loseselasticity, and the barrier that inhibits the evaporation of water from the epidermis, the so-called hydrolipid coat. To prevent this from happening, you need to supply your body with about 2 liters of fluid every day, and almost twice as much in the summer. You also need substances that seal the water-lipid layer and retain water in the skin - fatty acids, sodium, potassium, calcium, magnesium - which are good sources of e.g. fish, dairy, tea.
Moisturizing the skin is especially important in the case of couperose skin, prone to redness and broken capillaries. It is worth for people with couperose skin to reach for products containing vitamin K, which seals and tones blood vessels, preventing the formation of "spider veins". Vitamin K is found, among others, in spinach, kale, broccoli, Brussels sprouts.
In turn, vitamin C is responsible for sealing the walls of the vessels, which can be found, among others, in in orange, papaya, Brussels sprouts, red pepper, blackcurrant.
Nutrikosmetics - beauty in a nutshell
A balanced diet should provide the skin with what it needs, but we do not always eat rationally. In addition, the nutrients reach the skin last. So when problems arise - eczema, cellulite, dryness - it is worth reaching for nutricosmetics. However, these preparations will only fulfill their task if they are well chosen. Those for mature skin should contain a full set of antioxidants, while dry and flabby skin will need support from phytosterols and fatty acids.
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