If you want your skin to be healthy, smooth, supple, radiant? First of all, remember - what you put on the plate, is more important than what you put directly on the skin. Terms of supply for beautiful and healthy skin is quite simple.
Everything you eat becomes a part of your body, it affects the state of both internal and external fabrics. Consequently, the healthier your diet is, the better your skin will look. The converse is also true: the less you pay attention to your diet, the more problems will be with the skin. They can not appear tomorrow, or even six months, but over time, unhealthy diet will inevitably affect your appearance.
People who eat properly, the skin becomes painful, yellowish tint, becomes dry, dull and aging rapidly. Moreover, some experts believe that the lack of certain foods in the diet, particularly important for healthy skin, can lead to other, more serious problems with the skin. Some people suddenly develop acne, eczema or psoriasis, but more recently their skin was almost perfect. Many other chronic skin diseases are also directly related to nutrition.
What products should be included in the diet for healthy skin
Most experts agree that a balanced diet that provides the body with all essential nutrients - the best means of ensuring the health of the skin and the organism as a whole. But some foods are considered to be particularly useful for the skin - enable them to plan meals, and pretty soon the skin tone improves, it will become a healthy glow becomes more clean and smooth. These products are:
Dairy low-fat
One of the most important substances for health and beauty of the skin, which must be obtained from food - is vitamin A. One of the richest sources of this vitamin are dairy products with low fat content. Experts say that the health of skin cells depends on vitamin A obtained from the diet (he usually is absorbed better than from vitamin supplements). Those who have problems with the thyroid gland, or diabetes, it is doubly important to eat dairy foods rich in vitamin A. The body of people with these disorders often can not convert beta-carotene into vitamin A - it is this form it is present in carrots and other vegetables and vegetables, which are usually considered the best sources of vitamin A. Dairy products Vitamin A is found in the most digestible form.
Particularly useful are the natural low-fat yogurt, which is not only vitamin A, and Lactobacillus acidophilus - a bacterium very useful for intestinal health, and hence to the skin. Anything that promotes good digestion, whether bacteria or enzymes, helps to improve skin condition, just as poor digestion makes the skin dull and lifeless.
Blackberries, blueberries, strawberries and plums
These four fruits have in common that makes them very useful for the skin - a high content of antioxidants. According to one recent study, blackberries, blueberries
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, Strawberries and plums proved products with the most pronounced anti-oxidant properties. This makes them a real gift for the skin.
Free radicals are generated by ultraviolet light and other factors that damage the cell membranes of the skin; they also have the potential to cause damage to the DNA of these cells. Antioxidants and other phytochemicals contained in these fruits can protect the cells. By ensuring the protection of the skin cells, can prevent premature aging and even reduce the likelihood of developing more serious skin problems
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Including - melanoma. Very high in antioxidants
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also differ artichokes, beans, prunes and pecans.
Salmon, walnuts, canola oil and flaxseed oil
These seemingly unrelated to each other purged, are rich sources of essential fatty acids, and is therefore considered to be the key elements of a diet for healthy skin.
Essential fatty acids are responsible for the health of the cell membranes, which are not only protective barriers potentially harmful microorganisms, but also promote absorption of nutrients and the removal of toxins from the cells. Since the cell membrane also helps to retain moisture, it is stronger than the better cells will retain water. As a result, the skin will look smoother and younger.
Finally, it should be understood that the same inflammatory processes that can cause damage to the arteries and lead to heart disease, and can cause damage to the skin cells. Essential fatty acids have anti-inflammatory properties and may thus protect both the skin and heart.
The best-known representatives of the class of essential fatty acids - is omega-3 and omega-6, which must be present in the diet of those that want to make the skin beautiful and healthy. Most people get enough omega-6 and omega-3 that's not enough for many. The best natural sources of fatty acids are marine fish, walnuts, canola oil and flaxseed oil.
Useful oil
Eating quality oil promotes better moisturizing of the skin and normalizes the sebaceous glands. What are the most useful oils for healthy skin? Experts in nutrition recommend to use unrefined cold-pressed oil. For the production of hot-pressed oils are often used solvents, and the process takes place at high temperatures - it allows you to get more oil than with cold-pressed, but the final product contains practically no nutrients.
Oils, which are obtained by cold pressing, is also heated but to a lower temperature, so that they retain their beneficial properties. Such oils must be present in the diet because they are not only useful for the skin, but also to the internal organs. At the same time, any oil, even the most useful, contain a lot of calories, so do not abuse them - enough only two tablespoons a day.
Whole grains, turkey, tuna and brazil nuts
Selenium - a mineral that makes all these products are necessary components of the diet for healthy skin. He plays a key role in maintaining the health of skin cells; studies have shown that even with ultraviolet damaged skin suffers less if a high level body of selenium. In two clinical trials it was established that the consumption of large amounts of selenium reduces the risk of oxidative damage, which is one of the risk factors for the development of cancer.
Moreover, regular consumption of whole grains reduces the likelihood that a person will abuse the white, or refined carbohydrates, which can be bad for the skin. The reason is simple - whole grains are very nourishing food for a long time to digest, so that almost no one has a desire to seize their rolls. For white carbohydrates include all sorts of pies and cakes made with white flour, white rice and sugar. They greatly increase the level of insulin in the blood, and may promote inflammatory processes, sometimes resulting in skin rash.
Green tea
When it comes to products for skin health, not to mention green tea. It has anti-inflammatory properties, protects cell membranes and reduces the risk of skin cancer. Scientists have found that to strengthen the protection against ultraviolet radiation is useful not only to drink green tea, but also apply it to the skin (it is part of many cosmetic products). Most of the beneficial properties ascribed to polyphenols in green tea, are useful not only for the skin, but also to internal organs, including - for the brain.
Water
Although the recommendations for the use of water can vary greatly, no one disputes the fact that good hydration is necessary for healthy skin. Moreover, the main sources of water must be clean water, not sodas, coffee, juices and even vegetable broth. Most doctors recommend drinking at least eight glasses of water a day - in addition to all other fluid intake. Especially useful is the so-called hard water containing large amounts of minerals.
Water not only saturates the cells with moisture, but also improves absorption of nutrients and accelerates the removal of toxins. As a result, people who begin to drink the recommended eight glasses of water a day, pretty soon notice that their skin began to look better
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