What do you eat to have a healthy complexion?
Nutrition is of great importance for beauty. You cannot keep your skin healthy and smooth if you do not provide it with all the necessary ingredients from within. What vitamins and minerals are necessary to achieve beautiful and firm skin?
Foods that are good for the skin contain antioxidants. These are a whole group of different compounds, vitamins and poly phenols. They scavenge free radicals, protect the skin from UV radiation, and act as anti-inflammatories. One of the most powerful antioxidants is resveratrol. Resveratrol is found in red wine, grape skins, and peanuts. Antioxidant bombs are green tea, coffee, cocoa, garlic, acai berries.
While both silicon and zinc counteract sagging, prevent wrinkles, and improve skin elasticity, silicon prevents cellulite and strengthens blood vessels. Silicon can be found in dates, bananas, buckwheat groats and seafood. Zinc neutralises free radicals and supports collagen production. To provide it, eat nuts, fish, seafood, meat, beans, and whole grain products.
Moreover, B vitamins counteract the glycation process, and make the skin firmer and more elastic, while inhibiting inflammatory processes. To make sure you do not lack these vitamins, include pumpkin seeds, sunflower seeds, sesame seeds, Brazil nuts, legumes, avocado, salmon, yeast, milk, eggs in your diet .
Vitamin A, which oxygenates the skin, slows down ageing and strengthens collagen and elastin fibres. Vitamin A in food in the form of well-absorbed retinol is contained in eggs, butter, and liver. In the form of beta-carotene (which is converted into retinol in the body ), it is found in yellow, orange, and red fruits and vegetables (carrots, tomato, apricots, peppers) and in green vegetables (lettuce, spinach, broccoli).
Vitamin C in food supports collagen production. It is found in peppers, blackcurrants, kiwi strawberries, spinach, brussels sprouts, cauliflower, and citrus fruits.
Coenzyme Q10 has antioxidant properties and is produced by the organism, but over time we produce increasingly less of it. Therefore, you need to supplement it with a diet. It is worth consuming it in the company of fat. Products rich in coenzyme Q10 are fish, offal, whole grain products, oils, bran, broccoli, spinach.
We all know that sometimes it is difficult to get all these substances out of food. The key to success is not to give up and to fight for your body as much as you can!