The advertising of beauty creams makes us great promises,
but the evidence that healthy eating is the best solution to take care of our
skin and fight against the effects of the sun is even stronger.
The skin is the largest organ in our body and acts as a
protective barrier between our body and the surrounding environment, protecting
it and helping to keep its structures intact. Therefore, it requires
nutritional contributions just like any other organ and parts of the human
being: a healthy diet will be essential for the skin and an unbalanced diet can
cause health problems in it.
The skin is the largest organ in our body and acts as a
protective barrier between our body and the surrounding environment. ”
“Before skimping on creams, we recommend a nutritional study
to be able to use dietary advice as an adjunct in dermatological pathologies or
to prevent any aspect that may affect the skin: any imbalance of the diet in
the form of nutritional deficiency, specific nutrient deficiency or Excessive
toxic components can disturb the imbalance of the skin, ”explained Nuteco
Nutrition .
What should we look for in food to protect our skin
A deficit of some nutrients can cause the skin renewal
process to not develop properly due to a deficit of vitamins or food allergies,
which can cause diseases that affect our skin. What can we do to keep this from
happening?
A deficit of some nutrients can cause the skin renewal
process to not develop properly ”
“As far as possible we should avoid refined and processed
foods and take advantage of the consumption of seasonal and local foods because
of their high content of vitamins and minerals. It has been seen that there is
a direct relationship of improvement and renewal of the structures of our skin
when our food comes from foods with low glycemic load: legumes, whole grains,
vegetables, and fruits, ”they suggest from Nautico.
Proteins of high biological value are essential for the
formation of body structures - collagen and elastin are responsible for the
firmness and elasticity of the skin, respectively - as well as unsaturated
fatty acids and vitamins C and E, which have a great antioxidant capacity.
We must avoid refined and processed foods and take advantage
of the consumption of seasonal foods ”
Vitamin A deficiencies (which help maintain the health of
skin and mucous membranes) or Vitamin B2 deficiency (which can cause itchy eyes
and seborrheic accumulations around the eyes) are examples of how poor nutrition
affects our skin.
In addition to a varied diet, healthy lifestyle habits -
including physical activity and adequate rest, and avoiding tobacco, alcohol,
and stress - are our skin's best friends. (And now, we can also include beauty
creams here as a complement to good nutrition).
The skin is the great forgotten in nutrition consultations ”
Touch awareness
The vital importance of nourishment on the skin still does
not seem a sufficiently large issue. According to the dietitian Ángel Aranda
Lopez, the skin is the great forgotten in nutrition consultations. “Patients
come to treat overweight, sports nutrition or specific diseases, but nobody
cares about preventing premature deterioration of their skin. We tend to think
that only with creams can we maintain their health and that is not the case. ”
To try to alleviate that oblivion and start thinking from
today on taking care of our skin through food, we propose to incorporate this
list of ideal foods to get shiny skin.
- Green leafy vegetables: we start with the most basic.
Vegetables are packed with vitamins, minerals, and antioxidants that protect
skin cells and stimulate their growth, which will allow your skin to not
wrinkle or damage. In addition, antioxidants protect your skin against sun
rays.
- Dark chocolate: yes, we can drink it without feeling
guilty. Its high levels of cocoa flavonoids can help soften and hydrate the
skin.
- Yogurt: it is rich in biotins, which nourish the skin and
reinforce the nails. It is also rich in proteins that help digest fat.
- Melon and mango: they contain carotenoids that reduce
pimples and acne, improve skin quality, reduce dryness, increase their tone and
elasticity and slow their aging.
- Salmon: it contains acid grades that, in addition to being
good for the heart, are good for the skin because they reduce redness,
inflammation, and acne, prevent scaly skin and act as moisturizers by releasing
natural oils.
- Grapefruit: it is rich in lycopene, another powerful
antioxidant that is effective in protecting cells and fighting free radicals
from the sun's grape rays and pollutants.
- Lots of water: permanent hydration starts here. Keeping
the skin well hydrated also makes wrinkles more difficult to form. You can also
drink water with natural juices and infusions.
- Green tea: fights against acne due to its ability to lower
the levels of an acne-producing hormone. In addition, this drink is full of
antioxidants, which will make your skin younger and healthier in general.
- Berries: fruits of this type, such as cranberry or cherry,
are loaded with antioxidants that help our skin to be free of stains.
- Avocado: it is a powerful fruit that works wonders for
your skin. Avocado oil penetrates deeply into the skin, leaving it well
cleaned, nourished and soft. Its antioxidants help eliminate wrinkles giving
the skin a youthful glow.
- Papaya: it is not only a delicious tropical fruit but very
healthy. It is full of fiber, folates, and antioxidants and loaded with
vitamins. In addition to the whole, we can chop it and add in our yogurt to
make the most of it.
- Cucumber: they contain endless vitamins and minerals that
our body needs. In addition, they will help reduce the waist, nourish the inner
skin and lighten the outer skin.
- Carrot: they contain Vitamin C, which helps the production
of collagen in the body, a protein that helps prevent wrinkles and slows the
aging process. In addition, Vitamin A fights free radicals to prevent wrinkles,
pigmentation and uneven skin tone.
- Sweet potato: the sweet potato is full of antioxidants
that take care of your skin and fight against free radicals that damage cells
and can cause premature aging.
- Hemp and flax seeds: they are an energy source
of essential fatty acids, such as Omega 3, and are full of proteins, making it
a superfood for shiny skin. Eating them as an appetizer or in salads or
sandwiches helps protect your skin against wrinkles and sun damage.
