Remember that everything you eat becomes part of you. Therefore, diet not only affects the functioning of internal organs and the whole metabolism, but also diet is reflected in the external appearance. Therefore, the condition of your skin directly depends on your diet. Minor facial imperfections often appear after eating junk food, lots of chocolate, or sweets in general. Since a single meal can have such effects, think about your skin’s condition, when you make even small long-term nutritional mistakes. An inadequate diet can cause serious skin conditions such as chronic dermatitis, pruritus, psoriasis, alopecia and skin cancer. And vice versa. Care for proper nutrition of the skin keeps it healthy and beautiful. So let’s make sure that your daily meals provide all microelements necessary for skin health.
The most common eating mistakes that cause skin problems include:
- excessive carbohydrate consumption compared to other macronutrients,
- excessive consumption of omega-6 fatty acids versus omega-3,
- consumption of products sweetened with glucose-fructose syrup,
- Too intensive frying and toasting of food,
- eating processed food,
- excessive consumption of soy and soy products, milk and dairy products, sugar, beer.
Food products that positively affect the appearance of the skin:
- broccoli, kale, spirulina – they provide sulfur compounds that regulate sebum secretion through the skin. What’s more, sulfur compounds cleanse us of heavy metals, support the work of mitochondria and provide antioxidants.
- olive oil, coconut oil, avocado, linseed oil and evening primrose oil – exogenous fatty acids are the main building blocks of cell membranes. The supply of essential fatty acids in the diet translates into effective control of the removal of harmful metabolism products from the cell, as well as preventing the entry of chemicals dangerous to the proper functioning of the cell. The regulation of cell hydration is another important role of fatty acids. A stronger cell membrane means a greater capacity for water absorption. Properly moisturised skin is firmer and looks younger. Fatty acids perform another extremely important function in maintaining healthy skin. They protect blood vessels by strengthening venous walls and ensuring their flexibility. In this way we prevent the formation of spider veins, varicose veins as well as leg swelling.
- liver, dairy products, vegetables and fruits rich in B-carotenes – one of the basic components of healthy skin is vitamin A, you can even say that the skin condition depends mainly on vitamin A in the diet. The liver is very rich in vitamin A (100 g of chicken liver fills up to 222% of daily demand). B-carotenes are precursors of vitamin A, and are found in products such as carrots, parsley, kale, spinach, sorrel, pumpkin, mango, apricots. Consuming vitamin A in dairy products is especially important for people with diabetes and thyroid disease. Many patients with these problems have difficulty converting β-carotenes into vitamin A. In contrast, vitamin A in dairy is the “real form” ready for use through the skin. Lean dairy products also contain Lactobacillus aciodophilus, or “live” bacteria that support proper and effective bowel function. These bacteria also have a positive effect on the skin. Proper digestion and metabolism of nutrients pays off in a healthy appearance.
- berries, blueberries, strawberries and plums – These four types of fruit have the highest total antioxidant potential according to the research presented in the Journal of Agriculture and Food Chemistry. The benefits of eating these fruits are countless. As a result of, among others, prolonged sunbathing in the sun or the passage of time and skin aging, radicals are formed that damage the skin’s cell membranes. As a consequence, the cell’s DNA may also be damaged. Antioxidants are designed to protect cell membranes from destruction. Blueberries thus prevent premature aging and allow you to enjoy your youthful appearance longer. Antioxidants in large quantities can also be found in products such as artichokes, beans (black, red or pinto) and pecans.
- brazil nuts and seeds, tuna and seafood, whole wheat bread – selenium is beneficial for those women who want to show off not only healthy, but also tanned skin. Scientific research confirms that if the level of selenium in the body is high, the skin suffers less damage due to UV radiation. Thanks to a study carried out in Edinburgh, we also know that skin cells with high levels of selenium are less exposed to oxidative stress, which contributes to cancer. The best sources of selenium include Brazil nuts (1917 µg / 100 g), oysters (154 µg), tuna (108 µg), sunflower seeds (79 µg) and whole grain bread (40 µg).
