Foods that contribute to skin health
Written by:
Published: 29/12/2012
| Updated: 10/02/2023
Edited by: Top Doctors®
The health of our skin depends in large part on what we ingest through the diet.
A correct nutrition has effects on our health in general, which will be reflected in our skin, hair and nails. Most of the active ingredients of nutritional origin that can exert a protective role on the skin are found to a greater extent in foods of plant origin. The fruit, especially the red fruits , taken whole, avoiding the juices, is excellent to contribute an estimable variety of vitamins and minerals.
Another way to ingest nutrients is through supplements that serve to complete the daily nutrient requirement.
Some nutrients work as antioxidants by preventing or slowing oxidative damage; like Beta-carotenes , which also protect us from sunspot formation and control acne-prone skin. Others, such as vitamins, in addition to antioxidants are regenerating, vitamin C is antioxidant and promotes the formation of collagen, vitamin E, protects us from the oxidation that the sun produces and restores dry and rough skin. Group B vitamins retain moisture in the skin and deflate, improving skin aging.
Minerals and trace elements are very necessary for the repair and growth of skin, nails and hair.
Selenium protects against sun damage, copper and silicon promote the synthesis of collagen and elastin. Zinc works by regulating the production of sebum, controlling oily and acneic skin.
There are also other actions that participate in favoring skin health, such as physical activity, rest well and protect from sun damage. The sun should take 15 minutes a day without protection to promote the synthesis of vitamin D. The exercise increases the respiratory rate allowing the contribution of oxygen, indispensable nutrient for the cells. The good rest favors the detoxification that in turn propitiates the optimal cellular metabolism.
NECESSARY FOODS FOR SKIN NUTRITION
First of all a diversified and seasonal diet, sufficient in proteins, and fats, in addition to carbohydrates of low glycemic load, that is, few refined sugars and flours, prefer whole foods such as bread, rice, pasta etc.
Proteins that contain all the necessary amino acids, iron and vitamins of group B, such as fish, eggs and meats.
Fats, especially Omega 3 , present in fish and flaxseed. The body needs them for cell regeneration, as they are part of the new
Silica has also improved the tensile strength of hair, including elasticity and loading before breaking, resulting in thicker hair. We can find silicon in horsetail infusions.
Fish and seafood provide zinc, iodine and selenium .
A good and practical option is the brewer's yeast , rich in B vitamins, we can take it daily in salads.
Raw vegetables, varied colors and red fruits provide antioxidants that help skin recover.
The nuts, contains healthy fats and especially nuts that contain selenium.
