American nutritionists and nutritionists recommend a lifestyle of a number of foods rich in certain nutrients that can enhance the glow and radiance of the skin, according to what was published by Shape.
Brand new skin can be achieved every 40 to 56 days, said Dawn Jackson Blatner, a registered dietitian and author of The Flexitarian Diet.
As he said: “The building blocks for this new skin come from the foods that are eaten regularly. So if [كان الشخص] If he wants to have healthy skin, one of the main factors is the quality of his diet.”
He added that skin care by using sunscreen and cleansing properly plays a major role along with a healthy lifestyle. With age, hormone levels change, collagen levels decrease, and the rate of skin renewal and repair decreases. Depending on the amount of sun exposure, skin aging can progress, resulting in an increased number of reactive oxygen species, reduced hyaluronic acid production, and increased inflammation. Here are a number of nutrient-dense foods that have been shown by research to be beneficial for skin health.
water
The key to glowing skin is hydration. Water intake is critical, as the skin is a direct reflection of the body’s moisture levels. Water-rich foods, or foods with a high water content, are an excellent way to get needed hydration. Cucumbers are an excellent example, as they contain 95% water. Other options include watermelon, lettuce, and cantaloupe.
zinc and copper
Oysters are an excellent source of zinc and other trace minerals such as iron, selenium and copper, which are needed in small amounts by the body, but essential for boosting immunity and fighting infections. Oysters, nuts, seeds, lentils or beans can be eaten, to obtain appropriate and essential amounts for the body.
monounsaturated fats
Lipids play an important role in maintaining the barrier function and membrane structure of the skin, and promoting anti-aging. Avocado is an excellent healthy food that contains monounsaturated fats that are beneficial for healthy skin.
For her part, nutritionist Bonnie Top-Dix, author of the book Read it Before You Eat It – Taking You from Label to Table, said that eating avocado daily has been scientifically proven to improve the elasticity and tightening of facial skin, noting that there are other healthy options that contain it. Fats, including nuts, seeds, olive oil and fatty fish.
Fatty acids
Fatty acids, such as omega-3s, can reduce inflammation and provide anti-aging protection. Salmon is a great food for boosting skin radiance, as it contains omega-3 fatty acids, in addition to protein. And Dr. Top-Dicks explains that the fatty acids are also good for the heart and are found along with salmon in walnuts, chia seeds, and flaxseeds.
protein
Bone broth can be a trendy beverage, but it’s packed with amino acids (the building blocks of protein), as well as collagen. Protein by eating bone broth, eggs, lentils or nuts performs many functions in the body. One of its most important functions is to build and repair tissues, as the skin is in a permanent cycle of renewal. Consuming enough protein is essential to building up the pool of amino acids the body needs to keep this cycle going.
vitamin E
Protein and healthy fats, along with Vitamin E, help promote healthy skin. Walnuts contain a specific form of vitamin E called gamma-tocopherol, which has been shown to support skin regeneration and prevent skin damage. Vitamin E can be obtained by eating sunflower seeds, almonds and spinach.
Antioxidants
Blueberries, strawberries, and tomatoes are foods rich in antioxidants. Oxidation causes skin aging, so antioxidants are a necessary weapon to combat the effects of aging. “Vitamin C helps promote collagen formation and limits the effects of free radicals, which helps maintain firm, youthful skin,” says Dr. Top-Dix. Some evidence suggests that strawberries can reduce UV damage and reduce inflammation.
vitamin C
When it comes to identifying foods rich in vitamin C, oranges are the most popular answer, although a single serving equivalent to 1/2 cup of red bell pepper contains 106% of the recommended daily value of vitamin C, while a medium orange provides Only 78%. Vitamin C is also available in appropriate quantities in broccoli and kiwi. Vitamin C contributes to effective collagen production.
Prohibited list
In general, all foods fit into a healthy, balanced diet, unless there are specific health restrictions or allergies. But some types that negatively affect the skin, such as:
• Fried foods.
• fatty cuts of meat.
• Highly processed and sugary foods.
• Foods rich in sodium (such as processed meat).
• Industrial sweeteners.
• Dairy products or foods that contain soybeans.
• Tobacco.
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