Healthy food for healthy skin

A healthy body is obtained by working from the inside out, the secret to a beautiful and healthy skin , which is not dry or rough, is what we choose to feed our cells since this will be reflected in our appearance. The health and luminosity of our skin are linked to our daily diet.

A diet rich in vitamins, minerals, proteins, fats and essential oils is excellent for the skin; it also helps us in multiple metabolic functions and allows our body to function optimally. Achieving young skin with a fresh complexion all day is not easy, especially during the warm months. But if you are wondering, how can we have healthy and clean skin? We will give you some foods and dietary solutions that can help you achieve the tone or luminosity you want on your skin.

Foods for beautiful and healthy skin

The skin is the largest organ in our body, so proper nutrition will have a broad impact on it. Below is a list of the best foods for healthy skin.

1) The Fish

Excellent source of protein that helps with the production of collagen and elastin . It is one of the best sources of omega-3 that reduces inflammation. A true beauty secret for the skin and for the general health of your body. It is rich in vitamins D, B6 and B12. These healthy fats are found in fatty fish such as Salmon, trout, tuna, sardines and herring.

Omega 3 fatty acids, repair damaged skin cells , provide elasticity and flexibility and in turn reduce wrinkles. It helps with dry skin, acne and psoriasis.

2) Seeds and Nuts

Nuts, almonds, pine nuts, hazelnuts, flax seeds, chia and pumpkin among others are rich in copper and selenium and an important source of healthy fatty acids, natural oils, vitamins, minerals and antioxidants that are necessary for beautiful skin.

Nuts are excellent anti-wrinkle agents as they help the production of collagen. In addition to preventing the appearance of wrinkles, as they are foods rich in unsaturated fatty acids, they are essential to maintain a clean and healthy skin.

Nuts also contain a large amount of vitamin E, which neutralizes the action of free radicals, which are responsible for our skin looking dull. In the particular case of Almonds, this gives us Vitamins A, E and F, which reduce premature aging. Additionally they contain folic acid, perfect for oily and acne-prone skin, as well as zinc that reduces the degeneration of elastic fibers and increases water retention, preventing cell dehydration.

3) Raw Fruits and Vegetables

Cucumbers, carrots, turnips, watercress and grapes are the best. But of all fruits and vegetables, particularly, the grape and its seeds contain an antioxidant that stimulates the skin's defenses.

The fruits are excellent for the skin, because they supply large amounts of water, fiber and phytochemicals, which help maintain hydration and in turn eliminate toxins. Among the most recommended fruits we have apples, watermelon, pear and melon. Best of all, they provide a minimum of calories so they should not be lacking in your diet. We recommend greater consumption of citrus fruits such as lemon (especially fasting), as it will help purify pores and look radiant skin.

4) Vitamins for healthy skin

Many fruits and vegetables have carotenoids that can be converted into vitamin A which stimulates skin cell repair, improves keratin level regulation and prevents it from being dry and rough. Vitamin A fights free radicals, is an antioxidant and promotes the formation and maintenance of the skin, as well as mucous membranes.

The antioxidant foods with vitamin A are eggs, liver, milk and cheese, some vegetables and fruits such as carrots, pumpkins, melon, apricot and mango.

There are many fruits and vegetables that are abundant in vitamin C , which our body uses to produce the collagen it needs. Carotenoids and vitamin C also act as antioxidants and fight the formation of harmful free radicals. The B and C vitamins give elasticity to the skin and promote its renewal. We can find them in orange foods such as carrots, oranges, apricots or mangoes. Vitamin E helps with the formation of skin support tissue and can be found in sunflower oil.

5) Green Tea

Green tea contains antioxidants beneficial to the skin and health. It is ideal to eliminate toxins, give energy and help fight the problem of acne . Being rich in antioxidants eliminates free radicals that damage tissues and cells. Green tea is also used in creams and other products because it has antibacterial properties. Consuming this drink regularly will help give your skin a healthy and youthful appearance.

6) Chocolate

A delicious dessert that will become our best friend, because they delay premature aging and protect the skin from UV rays . It should be noted that we recommend consuming is dark chocolate , which has a higher percentage of cocoa (at least 70%). It contains flavonoids, antioxidants and fatty acids that allow to hydrate the skin , obtain greater elasticity and nourish it deeply.

7) Whole grains and Selenium

To have healthy skin, we need selenium , a mineral present in whole grains, that is, unprocessed flours, among the grains we also find brown rice that contains ceramides, which helps to preserve the skin's moisture making it more beautiful and light

Selenium protects the skin from environmental pollution and sunlight . It favors the elasticity and flexibility of the skin. Selenium is found in many foods: in Brazil nuts (Amazon nuts), mushrooms, shrimp, lamb and fish (cod, tuna and salmon). Selenium can also be found in beef and turkey , oysters, sardines, crabs and whole wheat pasta.

8) Broccoli

The whole family of vegetables helps us to have healthier skin, due to the amount of antioxidants and vitamins they contain. Broccoli has a high content of Vitamin C that allows a higher production of collagen and makes the skin more flexible. It also has Vitamin E, which protects cell membranes from UV radiation. They can consume it in different ways such as salads, cakes, creams, sauteed etc.

9) Olive Oil

It is one of the most beneficial oils that exist, thanks to its antioxidant properties and the vitamin it contains. It moisturizes the skin, tones it and protects it from outside attacks. We advise you to consume it raw, to season salads and other dishes. Always choose extra virgin olive oil, as it contains more polyphenols that fight against cellular oxidation.

10) Berries

If your skin is reddened easily include delicious berry recipes in your diet, such as blueberries, raspberries, strawberries and currants, your skin will be calm, strengthened and protected.

Some tips to have beautiful skin all year round

Depending on our needs we can choose an appropriate diet that helps us with the problem in our skin.

For a shiny and hydrated skin

For a radiant and hydrated skin it is essential to drink water , and reduce alcohol consumption. These are the two essential starting points for radiant skin . Then, to avoid blurred complexion, it is necessary to avoid trans fatty acids , present in cakes, cold meats, sandwiches and pizzas that will deregulate the sebaceous glands and oil the skin. Instead, eat raw vegetables, nuts such as hazelnuts or almonds and drink green tea.

So remember to drink and consume vegetables rich in water or good fats, such as cucumber for water and avocado for fats. Fatty fish dishes twice a week. Sandwiches with nuts, almonds or any type of oilseed ..

To get a smooth skin

Skin that lacks flexibility is often dehydrated and lacks essential fatty acids and antioxidants . The solution consume foods that provide good fats such as avocado, blue fish (salmon, mackerel, sardines, herring), olive oil, wheat germ and eggs.

Skins without acne

For this, it is necessary to suppress or reduce the consumption of certain foods , such as sugars , foods made from white / refined flour (bread, pasta), industrial cakes, sodas, industrial fruit juices, sweets, syrups, milk or white chocolates . , white rice, etc. A high concentration of sugars in the blood raises insulin levels and stimulates sebum production, which can no longer be eliminated normally, which results in inflammation and pimples that become painful. Reduce or eliminate dairy products,They can promote the inflammatory state of the skin. Calcium can be provided by other foods that contain trace elements that promote healing, such as almonds or sesame seeds.

A young , ageless skin

The first thing to know is that the drier the skin is, the more wrinkled it will look. Therefore, we should favor the same foods as for dry skin such as fatty fish and eggs . Many fruits and vegetables , which are rich in antioxidants to counteract the effects of aging and free radicals such as corn salad , broccoli, cabbage, spinach, chard, red peppers and peas, strawberries, raspberries, and blueberries.

As you can see good nutrition and hydration, it is essential to keep our skin healthy. With a healthy and balanced diet, they will have a younger and radiant skin. Obviously, they should add physical exercises and some periodic treatments such as exfoliation and deep cleansing of the skin.

Healthy food for healthy skin