What should we eat to have healthy skin?
What should we eat to have healthy skin?
In the transition seasons, when we don’t eat with enough variety, small changes can have a rapid effect on our skin and body metabolism. Our skin needs essential trace elements that we get from food. In just 3-6 weeks, the health of the skin improves if you eat foods from a variety of food groups that provide you with useful substances in the necessary quantities.
Vitamin А
To restore dry and flaky skin, we need vitamin A, which is found in oranges, grapefruits, carrots, green leafy vegetables and eggs. From about 100 grams of avocado, we get 17% of the daily need for vitamins A and E.
In cosmetic and medical products, vitamin A (retinoids) is added to lighten pigmentation, improve fine lines, and reduce sebum secretion in acne.
Zinc
Zinc is extremely important for improving barrier function and accelerating skin recovery processes. It is also key in fighting bacterial-based inflammation. The easiest way to get the necessary amount of zinc is to add nuts to our diet – only 28 grams of nuts (walnuts) provide 6% of the daily dose of zinc.
Vitamin C and flavanoids
Strawberries and raspberries are rich in vitamin C and flavonoids. They are also essential antioxidants that fight the effects of polluted air, various chemicals and even UV radiation. It is of particular interest that strawberries and raspberries retain their nutritional value even after freezing, making them a good food source all year round.
The glycemic index
The glycemic index is a system that tracks how quickly carbohydrate sources are broken down into glucose in the body. Encourage yourself to eat more legumes, oatmeal and other low glycemic index foods. In this way, the sugars are released gradually, providing us with an even amount of energy and a feeling of fullness for a longer time, which reduces our need for intermediate meals. Avoid foods with a high glycemic index such as biscuits and sugary drinks, which spike the release of insulin, as its systemic effects cause rapid collagen breakdown and accelerated wrinkle formation.
In order to preserve the beauty of your skin throughout the winter, you should follow a few more conditions. Drink at least 2 liters of water daily (for every cup of coffee, two glasses of water are added). Studies show that when only 1.36% of the necessary liquid ingredient is lost (after physical exertion, for example), mood changes, difficulty in concentration and frequent headaches quickly appear.
How food can help with common skin problems
Acne
Acne is a disease that is characterized by increased production of the fatty component sebum and increased keratinization of a channel in the skin coming from the pilosebaceous (sebaceous) glands. The sebaceous glands are activated by hormonal stimulation, mainly by androgenic hormones. The data on the influence of saturated hydrogenated fatty acids from foods such as biscuits, croissants, etc. are not conclusive. However, their exclusion from the diet leads to improvement of the skin and is especially important for controlling inflammatory processes. It is recommended to replace them with more fresh vegetables, whole grain sources, fish and nuts.
Psoriasis
Psoriasis is a chronically relapsing dermatosis, with the appearance of red patches with silvery scales on exposed and covered parts of the body. They appear due to increased proliferation and growth of cells and their reaching the top layer of the skin, which causes its thickening. The patches can be itchy, thick, and cover a large area of the body. Some of them appear with greater intensity under stress, while others worsen with smoking, alcohol intake and various medications. Essential fatty acids contained in fish or cold-pressed olive oil stimulate the normal cycle of cell division. The exclusion of saturated fatty acids and the addition of anti-inflammatory herbs and spices such as ginger, rosemary, garlic, red pepper, etc. are encouraged.
Atopic dermatitis
It is a complex, multifactorial disease that alters the epidermal barrier (leading to filaggrin deficiency, lipid abnormalities, etc.), making the skin dry and hypersensitive to all aggressive factors.
Foods thought to be triggers are milk, eggs, fish, cheese, nuts. Instead, foods rich in omega 3 fats, zinc and vitamin E are recommended, which strengthen the skin and can reduce symptoms.
Of course, overall skin care is not complete without external nourishment with suitable cosmetic products. Consult us about your specific problem so that we can direct you to the necessary treatment plan.
