Nutrition and skin - the beauty food

Nutrition and skin - the beauty food

Nutrition and skin are very important in the beauty line. The skin is the largest organ of man and at the same time one of the most regenerating: within about four weeks, the human body shell renews itself. In a lifelong cycle, cells from the deeper layers of the skin migrate to the surface, where they are finally rejected. For this regeneration process to work optimally, the skin cells must be well supplied - from the inside. The building blocks provide the food. Certain nutrients can also mitigate harmful environmental factors.

Fruits & vegetables - colorful skin protection

Carrots, peppers, apricots, and co. Especially in yellow and orange vegetables and fruit is a lot of beta-carotene. The body can convert it into vitamin A, which acts as a natural sunscreen and promotes the regeneration of the skin.

In addition to the UV rays of the sun also environmental toxins or stress of the skin to create. They increasingly lead to the formation of the notorious "free radicals", highly aggressive oxygen compounds. They attack cell structures and accelerate aging processes - even in the skin. Antioxidants bind the aggressive molecules and render them harmless.

Vitamin A, like vitamin C, is one of the antioxidants. Vitamin C is also important for the formation of collagen, which causes the elasticity and firmness of the skin. For example, vitamin C is abundant in citrus, broccoli, sea buckthorn, elderberry or kiwi fruit. Especially healthy are anthocyanins, which give berries their deep blue or red coloring. Their ability to scavenge free radicals is even many times greater than that of vitamin C.

Legumes should also be consumed. Beans, lentils or peas contain a lot of zinc, which is important for the repair mechanisms of the skin.

Oil & Nuts - the regeneration artists

High-quality vegetable oils and nuts are a true beauty elixir. They are rich in vitamin E, which is also a radical scavenger. Vitamin E primarily protects cell membranes. It thus retards skin aging and promotes the regeneration of the skin.

Some oils and nuts also contain omega-3 fatty acids. They have an anti-inflammatory effect in the body. It has long been known that they protect the blood vessels and thus, for example, prevent a heart attack. One theory of gerontology research is that aging processes are generally stimulated by so-called silent inflammatory processes, which constantly run unnoticed even in healthy bodies. So aging of the skin could be stopped by omega-3 fatty acids. Linseed and rapeseed oil or walnuts are excellent suppliers

Fish - the beautifier

Sea fish is one of the best suppliers of omega-3 fatty acids and may possibly contribute to slower aging of the skin. Fat fish such as herring and mackerel also contain larger amounts of skin-protecting vitamin A. In addition, fish - like all animal foods - contains biotin (vitamin H). It is crucial for the growth of the skin, but also the hair and nails. A leader among the suppliers is salmon.

Vegetarians can easily meet their needs, as biotin is also found in plant foods. For example, peanuts, mushrooms, and oatmeal contain a lot of biotins. Another important mineral for the skin is iron. It is needed for the formation of blood and is therefore also responsible for a fresh complexion. Especially ferrous foods are meat and fish. Vegetarians and vegans need to pay particular attention to the supply of iron, such as dairy products or sesame seeds, poppy seeds and chickpeas.

Spices - small pepper, great effect

Some spices have an anti-inflammatory effect, which may also benefit the skin. These include, above all, those that are at home in oriental and Asian cuisine: Turmeric (turmeric), which gives curry mixtures their yellow color, ginger but also cinnamon.

Water - underestimated beauty source

Above all, beautiful skin needs moisture. The skin is usually about 80 percent water. Those who not drink enough quickly look old: To ensure the supply of vital organs, the body first pulls out of the skin when there is no water. The body shell is flabby and wrinkled.

Even a single glass of water has a noticeable effect. Within a short time, the skin is better supplied with blood and supplied with more oxygen. In the long term, the skin is healthier and fresher. About the food, we take daily already 1.5 liters of water. Doctors also recommend drinking one and a half to two liters of water daily.