The skin is a true reflection of what you eat. It is logical: your cells are renewed every 28 days and for that regeneration to be carried out in the correct way you need a series of nutrients.
Therefore, notice that when you spend a few days eating badly it shows immediately on your face, which looks more dull, sad, and even imperfections such as pimples and redness appear.
And the skin is very sensitive to nutritional deficiencies of proteins, essential fatty acids, vitamins A, C and group B, and minerals such as iron and zinc, which are precisely the raw materials used for regeneration.
Here are seven nutrients to keep your skin healthy and young.
1. Firming proteins
They are the main component of collagen and elastin, the fibers that "support" the skin preventing it from slipping and looking flaccid. That is why proteins are essential to keep the skin young (in fact cosmetic creams mimic its action including collagen in its formulation).
You find them in meats (opt for white ones because they have less saturated fat), fish, eggs, legumes and dairy (better skimmed).
We recommend: take at least two servings of protein a day.
2. Vitamin A and beta carotene moisturizers
They are also basic for the formation of collagen, but they also have a powerful antioxidant action that protects the skin from the harmful action of free radicals.
When you do not intake enough vitamin A or beta-carotene (provitamin A that transforms into vitamin A in the body), your skin becomes dry (roughness is more visible in elbows and knees) and the sebaceous glands become clogged, resulting in pimples and pimples.
Good sources of vitamin A are whole dairy and eggs; and beta-carotene, yellow or orange vegetables (carrots, squash, sweet potatoes…) and those with green leaves (watercress, spinach…).
We recommend: ingest about 3000 IU per day (about 200 g of carrot). Do not exceed this amount because it can cause toxicity.
3. Vitamin C with anti-wrinkle effect
In addition to antioxidant, it is another of the nutrients necessary for your skin to generate collagen correctly and look younger for longer.
People who take low vitamin C are more likely to have wrinkles, so it is another common ingredient in anti-aging cosmetics.
All vegetables provide it although its best source is citrus, kiwi and pineapple.
We recommend: consume about 90 mg a day, which is equivalent to a juice of two oranges and a varied salad.
4. Essential fatty acids, the best nutritious "cream"
These good fats are essential for proper cell regeneration of the skin, thus preventing it from drying out.
We recommend: take 3 or 4 times a week blue fish, cook and dress with extra virgin olive oil (cold first pressure) and consume 25 g of nuts a day.
5. Vitamins of group B
Vitamin B2 (riboflavin) is essential for your skin to be healthy and smooth. If you lack it, more fat accumulates on the forehead, nose and chin, the hair is more oily, redness appears in the sebaceous follicles (place where the fat from the skin is produced) and fissures usually appear in the mouth.
You find it in brewer's yeast, meats, green leafy vegetables, eggs, legumes, whole grains, dairy products and nuts
Something similar happens if you lack vitamin B3 and B6 (in fact they are in the same foods). Excessive consumption of sweets and refined products (when the cereal husk is removed, these vitamins disappear) can cause this deficiency.
We recommend: snack a skimmed yogurt with a handful of nuts or with a teaspoon of brewer's yeast.
6. Iron, the secret of a good face color
This mineral is essential for the formation of hemoglobin, a component of the blood responsible for transporting oxygen throughout the body. When it is missing, the skin becomes very pale and the hair falls out more.
We recommend: include in your menus iron-rich foods (meat, eggs, fish and green leafy vegetables) combined with vitamin C to promote absorption.
7. Zinc to restore balance to the skin
Most of the body's zinc is found in the skin, hair and nails and is essential for tissue regeneration.
We recommend you: eat whole grains, fish and seafood and supplement your diet with a teaspoon of wheat germ.
3 keys to have a healthy skin
The nutrients that we have recommended are those necessary for proper regeneration of the dermis and to keep it young and healthy.
Also, keep these recommendations in mind:
Fight wrinkles with 5 servings of vegetables a day
Your skin fights a daily battle against free radicals. On the one hand you have to face those generated by your own body (metabolic processes or stress "manufacture" these substances).
It also battles pollution, snuff, excess sun, drugs or a diet rich in bad fats and sugars.
And to fight against all that it has no more defense than antioxidants. It is true that your body generates and a good amount, but they are insufficient (and more taking into account the pollution that surrounds us).
That is why you have to “arm yourself” well by taking vegetables, the foods that provide the most antioxidants (vitamin C, E, beta-carotenes, flavonoids…) that block free radicals and help prevent aging.
Nourish thoroughly taking good fats
People who have very restrictive diets can lose weight quickly, but soon they also see the skin more dry, fragile, as if they had lost thickness.
And these diets are very low in essential fatty acids because they restrict foods such as olive oil, blue fish or nuts with the argument that they are caloric. Big mistake, because these good fats are part of the structure of cell membranes.
Therefore, a dry and eczematous skin with a low wound healing capacity may be indicating that you do not take enough essential fatty acids.
Eliminate toxins and gain luminosity by purifying your body
When your body accumulates toxins (harmful substances that accumulate in the blood and reach all corners of the body, including the skin) it shows immediately on your face: it looks more dull and it is easier for imperfections such as granites to appear. And to clean yourself inside:
- The first step is to reduce the consumption of fried foods, bad fats, sugars and precooked foods.
- The second step, drink daily between 6 and 8 glasses of water that, in addition to helping you eliminate toxins, will keep your skin hydrated and moisturized.
- And the third, eat food with purifying effect that coincidentally are the same that give you a lot of antioxidants: vegetables.
In fact, you can complete the water intake by drinking vegetable smoothies that include for example celery. Infusions of green tea, horsetail or sarsaparilla also help you purify yourself.