Nutrition for healthy skin
Nutrition can make a significant difference to the health of our skin. It’s actually quite logical, considering that our skin is our largest organ and the second most important route for the removal of waste and toxins after the liver. All kinds of skin problems, such as acne, eczema, dry or oily skin, and premature skin aging, can be a sign that our bodies are missing important nutrients. But exactly what nutrients contribute to supple and healthy skin?
Vitamin C
Vitamin C is not only important for the formation of collagen in the deeper skin layers, but also acts as a powerful antioxidant that fights free radicals and hydrates the skin and helps prevent skin aging and pigmentation.
Main sources: citrus fruits, kiwis, apples, sweet potatoes, papaya, soybeans, celery.
Probiotics
Good gut bacteria, or probiotics, help form vitamins and play a role in balancing gut flora. In turn, a healthy gut flora can reduce skin symptoms. Foods such as kefir and yogurt contain probiotics and can help improve skin condition.
Main sources: kefir, sauerkraut, yogurt, miso, tomatoes, onions, garlic, bananas.
Essential fatty acids with vitamin E
Essential fatty acids (Omega 3) and vitamin E protect the skin from oxidative stress and promote hydration.
Main sources: fish, avocado, seeds, nuts.
Zinc
Zinc plays a role in soothing irritated skin, promoting wound healing and fighting infections. Good sources of zinc can help improve skin condition.
Main sources: seafood (oysters), beef, beans, wild rice, yogurt, pecans, peanuts.
Water
Hydrated skin is essential for a healthy appearance. By drinking enough water, we can keep the skin hydrated and eliminate toxins, resulting in soft, healthy and radiant skin.
Key resource: Drink at least 1.5 liters of water a day.
Avoid sugars for tighter skin:
Excessive sugar intake can lead to glycation, which contributes to skin aging. Therefore, avoid added sugars and choose healthy cooking methods such as boiling or steaming.
Supplements
– Collagen: Daily 1-10 grams of hydrolyzed collagen from fish. Hydrolyzed fish collagen is best absorbed.
– Hyaluronic acid: 120 mg of hyaluronic acid supplement daily.
– Antioxidants: Pistachios, tomato paste, green tea, celery.
Sunny tan with nutrition
In addition to protecting and nourishing our skin, certain foods can also provide a healthy glow and a sun-kissed tan. Carotenoids, such as beta-carotene and lycopene, are responsible for the beautiful colors in fruits and vegetables and can give our skin a natural bronze tint.
Main sources: carrots, peppers, squash, spinach, broccoli, apricots, melons, mangoes and tomatoes.
By consciously choosing foods rich in these essential nutrients and avoiding harmful substances such as excessive sugars, we can nourish our skin from within and prevent skin problems.
