What to eat to keep your skin he althy? Diet is of great importance for beauty. It is impossible to keep the skin he althy and smooth if all the necessary ingredients are not supplied from the inside. What vitamins, minerals and ingredients are essential for a beautiful and supple skin?
Food that is good for the skin contains antioxidants
It's a whole group of different compounds, vitamins and polyphenols. They sweep away free radicals, protect the skin against UV radiation, and have anti-inflammatory properties. One of the most powerful antioxidants is resveratrol.
Antioxidants in food:resveratrol is found in red wine, grape skins and peanuts. The antioxidant bombs are: green tea, coffee, cocoa, garlic, acai berries.
Food for wrinkles and improving skin elasticity: silicon and zinc
Both counteract sagging, prevent wrinkles and improve skin elasticity. The first one prevents cellulite and strengthens blood vessels.
Silicon in food:you will find it in dates, bananas, buckwheat, seafood. Zinc neutralizes free radicals and supports the production of collagen.
Zinc in food:is found in nuts, fish, seafood, meat, beans and whole grains.
Food for firming the skin: B vitamins
They counteract the glycation process (more on this in the box next to it), make the skin firmer and more elastic, and inhibit inflammatory processes.
B vitamins in food:in order not to run out of these vitamins, include pumpkin seeds, sunflower seeds, sesame seeds, Brazil nuts, legumes, avocado, salmon, yeast in your diet , milk, eggs.
Food to slow down skin aging: vitamin A
Oxygenates the skin, slows down aging, strengthens collagen and elastin fibers.
Vitamin A in foodin the form of well-absorbed retinol is contained in eggs, butter and liver. In the form of beta-carotene (which is converted into retinol in the body) - in yellow, orange and red fruits and vegetables (carrots, tomatoes, apricots, peppers) and in green vegetables (lettuce, spinach, broccoli).
Vitamin C contained in food supports the production of collagen
Necessary forcollagen production, has antioxidant properties.
Vitamin C in food:peppers, black currants, strawberries, kiwi, spinach, Brussels sprouts, cauliflower, citrus.
Coenzyme Q10 has antioxidant properties
It's a great antioxidant. It is produced by the body, but less and less is produced over time. Therefore, it must be supplemented with a diet. It is worth consuming it in the company of fat.
Products rich in coenzyme Q10:fish, offal, whole grains, oils, bran, broccoli, spinach.
Vitamin E contained in food firms the skin
Counteracts inflammatory processes, protects collagen fibers, soothes the effects of UV rays, firms and tones the skin. To supply your skin, eat berries, nuts, almonds, oils, cabbage, fatty fish.
Unsaturated fatty acids in food moisturize the skin
They are responsible for good skin hydration and reduce the negative influence of toxins.
Unsaturated fatty acids in food:look for them in fatty sea fish, nuts and seeds (e.g. pumpkin), oils, avocados.
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