Nutrition for skin health and beauty

Considering that it even forms a protective barrier over all our other organs, it is an organ that is very important to be strong. In other words, “nutrition for our skin” is actually at a critical point for our health as well as external beauty.

Eating Habits That Can Badly Affect Our Skin Health
There are some food groups that directly threaten our skin health, especially when consumed in high amounts. On the other hand, low consumption of some substances can also negatively affect our skin. We’ve talked a little bit about both examples below:

1. Advanced Glycation End Products (AGE)
AGEs are foods with a high glycemic index. This can trigger a process called “glycation”, increasing the risk of many diseases such as diabetes, as well as causing inflammation.

If we need to evaluate it in terms of skin, glycation is a process that can contribute to the skin aging faster and losing its softness.

Foods called “advanced glycation end products” (AGE) include grains with a high glycemic index and saturated fatty foods (especially fried products).

2. Refined Carbohydrates
Refined carbohydrates are carbohydrates obtained by processing, that is, refining, sugar and starch of natural origin. Examples include white bread, white pasta and rice, potatoes, and sugary pastries.

Refined carbohydrates have a very high glycemic index. This can trigger the glycation process mentioned above, and it is observed that as the consumption of refined carbohydrates increases, the tendency to acne on the skin increases.

3. Insufficient Amount of Water
Drinking water is very important for the moisture and elasticity of the skin. Because more than 60% of skin cells consist of water.

If you do not drink enough water, you may have skin that is dry, ages quickly, is prone to flaking, and cracks more easily.

4. Foods Containing Trans Fats
Foods fried in oil are rich in unhealthy carbohydrates and salt. These can worsen acne and cause inflammation (swelling).

5. Animal Foods
Research reveals that processed meats can damage collagen in the skin. Thanks to the large amounts of sodium and nitrate they contain, they can cause symptoms such as premature aging and dryness. It has also been observed that high amounts of red meat consumption causes more wrinkles on the skin.

In addition, there is data that animal foods with high lactose content (cow milk, cheese, yoghurt, etc.) can increase insulin levels. This is directly associated with acne in some individuals, especially those with lactose intolerance.

So, Which Nutrients Support Skin Health?

Vitamin A: Vitamin A, also called “Retinol”, regulates the structure of the skin and protects the skin against ultraviolet rays. Tomatoes, carrots, melons and green leafy vegetables are rich in vitamin A.

C vitamin: It is one of the most effective elements in providing skin brightness and preventing problems such as acne and redness. Citrus fruits, peppers, tomatoes and arugula can be consumed to get vitamin C.

Vitamin E: It is a nutrient known for being anti-inflammatory, that is, preventing bloating. It is observed that it can also reduce the harmful effects of sun rays and wrinkles. It can be obtained from foods such as avocado, almonds, spinach, kale and sunflower seeds.

Protein: Adequate protein consumption prevents the skin from drying out and losing its elasticity. Lean meat, eggs, nuts and certain grains are rich in protein.

Beta carotene: It is a nutrient that helps protect the skin against inflammation and wrinkles. It is also a powerful antioxidant. It is abundant in foods such as carrots, broccoli, spinach and cabbage.

Omega-3: Healthy fatty acids, especially omega-3, increase collagen, which strengthens skin firmness and elasticity. It is also effective in problems such as acne, redness and inflammation. Omega-3 can be obtained with fish, nuts such as almonds and chia seeds.

Zinc: It is a substance that accelerates wound healing and reduces acne by controlling oil production. Thus, it can also be good for problems such as eczema, rosacea and acne scars. Seafood, nuts and dried legumes are perfect for zinc consumption.

Nutrition Alone Is Not Enough!
As you can see, our diet and the foods we consume can have a direct effect on our skin. But of course, it would be wrong to say that healthy nutrition is the only factor in our skin health and beauty.

In addition to eating healthier, regularly:

● Using sunscreen and moisturizers suitable for your skin type,

● Avoid washing your face with very hot or very cold water,

● Change your pillowcase frequently,

● To provide treatment for disorders that may affect your skin health (e.g. hormonal problems),

● Stay away from cigarettes and tobacco products,

● Remember not to touch your face too often. This way you can get better results 😇

You can benefit from the Salus application to protect both your physical and mental health and to receive expert support in all matters, especially nutrition.


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