The skin is constantly renewed so that requires a constant supply of nutrients.
Keeping skin in good condition not only depends on heredity, or not to suffer skin disorders such as dermatitis, psoriasis or similar. Much of their appearance is directly linked to the care that we provided. Among highlights what to avoid sun exposure without protection, air conditioning, snuff, environmental pollution or inappropriate lifestyle (poor diet, sedentary lifestyle, emotional stress …). By contrast, a diet and balanced lifestyle will be great allies to look healthy. Besides water, vitamins (like A, B, C and E) should not be missing in our diets and the same is true of minerals such as selenium, zinc or iron.
Skin disorders
The skin renews itself constantly moved our skin every 28 days. It is estimated that a person produces about a hundred kilos of epidermal cells throughout their lives. This constant renewal requires a continuous supply of nutrients, as critical for the skin and its deficit in the diet causes changes in growth and appearance. Therefore, a power supply that ensures the right of all helps to keep them in perfect health, to prevent or reduce wrinkles and largely maintain the freshness of the skin.
Water is essential
Hydration is so necessary for the skin, is achieved through the water from the food we eat and drink water. In most vegetables and fruits more than 90 grams per 100 grams of the product is water, so it is interesting to include these foods in the diet as well eat almost without realizing, much of the water we need. Do not forget that we must take daily about 1.3 liters of water and other fluids to balance the losses and maintain adequate level of hydration. Thus, the skin remains perfectly hydrated and more easily eliminate the toxins that harm.
What foods and nutrients your skin needs?
Fatty foods
They provide essential nutrients to maintain a well structured and smooth skin.
Where are you?
* Monounsaturated fatty acids: in the olive oil and avocados.
* Polyunsaturated fatty acids: in seed oils, nuts and oily fish (mostly blue).
* Vitamin E: vegetable oils and nuts, wheat germ, in the primrose oil or evening primrose, the germ of cereals and grains, and in some green leafy vegetables. Vitamin E, antioxidant, neutralizes the harmful action of free radicals increases in summer due to sun damage and are a cause of so-called “age spots”.
Fruits and vegetables
What and where are they contributing?
Pro-vitamin A or beta-carotene is transformed into vitamin A in our body as it needs it and has also antioxidant. It is abundant in green leafy vegetables and reddish, orange or yellow (carrots, squash …) and certain fruits (apricots, cherries, melons, peaches, nectarines …).
* Vitamin A: Present only in animal foods like liver, milk fat (cream and butter), egg yolks and whole milk. Has a key role in the renewal of the skin and mucous membranes.
* Lycopene: is an antioxidant pigment that gives tomatoes their characteristic color and also is present in the pulp of the apple, apricot, watermelon, papaya and pink grapefruit.
* Vitamin C: a potent antioxidant and related to the production of collagen, the protein that keeps skin smooth and unwrinkled. The best way to incorporate this vitamin is through fresh fruits and vegetables in salads, for example. It abounds in peppers, kiwi, citrus, melons, strawberries, berries, tropical fruits, cabbage, tomato …
Plant and animal foods
They contain vitamins, minerals and proteins, among other nutrients needed to maintain healthy skin.
B group vitamins
Speakers in the good condition of the skin and cell renewal processes. They appear in most plant foods: vegetables, fresh fruit, nuts, grains, legumes, yeast, and those of animal origin: meat and offal, fish and seafood, eggs and dairy.
Where can we find?
* Folic acid or vitamin B9: is related to cell turnover and is mostly in green leafy vegetables, green beans, a variety of fruits, fortified breakfast cereals, liver and brewer’s yeast.
* Vitamin B2 or riboflavin: acts against seborrhea. It is found in milk and dairy products (yogurt, cheese …), eggs, meats, fish, liver, legumes and nuts (almonds, walnuts …).
* Vitamin B3 or niacin: participates in the synthesis of keratin. It is found in meat, fish, offal and whole grains and dried fruit (peaches, apricots, figs, dates, etc.).
* Vitamin B5 or pantothenic acid: plays a role in skin health. It is widely distributed in nature and is rarely a shortage arises.
* Vitamin B6 or pyridoxine: is related to the proper metabolism of zinc, a mineral that is part of the epidermis. Is in: blue fish, meat, eggs, nuts, whole grains, bananas, spinach, brewer’s yeast and wheat germ.
Minerals
What are the most significant?
* Selenium antioxidant mineral, associated with a lower risk of certain tumors, including skin or melanoma. It is found in meat, fish, seafood, cereals, eggs, fruits and vegetables.
* Zinc is part of our epidermis and is present in the following foods: meat, offal, fish, eggs, whole grains and legumes.
* Iron: the deficit is often the cause of the skin is pale by reduced hemoglobin (oxygen transport and carbon dioxide in blood) circulation. You are here: viscera, meat, fish and eggs, yeast, nuts and dried breakfast cereals, pulses and green vegetables. In the egg and in foods of plant origin is not in its chemical form heme, whose use by the body is lower, while foods rich in vitamin C increase the degree of absorption.
* Sulfur: an essential mineral in the synthesis of keratin and also exerts an anti-seborrheic action. Abundant in eggs, milk and dairy products, whole grains, brewer’s yeast.
Protein
They are basic constituents of the skin
Where can we find?
An adequate intake of meat, fish, egg products and milk and legumes, grains and nuts, according to the criteria of balanced diet is essential for renewal and good appearance of our skin.
Tags: antioxidant vitamins, Diet & Nutrition, food supplements, nutritional supplements, Vitamins and Minerals
