Food for better skin
A healthy diet is the best recipe for a taut and young-looking skin. A nutrition expert presents the best food, give the skin a healthy and youthful complexion.
Nicole Hopsecger is a state-certified nutritionist at the renowned Cleveland Clinic in the United States. In a recent contribution to the clinic, the expert reveals the foods that supported a better and firmer skin.
The skin as a mirror image of the health
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“Your skin is a reflection of your General health,” emphasizes Hopsecger. What you eat also affects the skin. The presented food help to protect the skin from the inside out, to tighten and nourish.
Fish tightens the skin
Fish is rich in Omega-3 fatty acids, which make a lot of Good for the health. Omega-3 reduces the blood fats belonging to the triglycerides and fight inflammation. The fatty acids also help to maintain the collagen in the skin, resulting in firmer, is. These fish are rich in Omega-3 fatty acids:
- Salmon,
- Tuna,
- Trout,
- Sardines,
- Anchovies,
- Mackerel,
- Herring.
Plant-Based Omega-3 Fatty Acids
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Although most plant foods do not deliver according to Hopsecger quite as many Omega-3 fatty acids, such as fish, there are also some sound sources, especially vegetables, nuts, and vegetable oils, such as, for example,
- Flaxseed oil (in cooking or in Smoothies, yogurt, or salad dressings),
- Chia seeds (in yogurt, cereal, and salad or dough for baking),
- Walnuts and walnut oil (walnuts of all the nuts have the highest Omega-3 content),
- Soy and soybean oil (Tofu, Edamame, or soybean oil during Frying and baking),
- Canola oil (baking and roasting).
Antioxidant and vitamin-rich food for the skin
Fruits and vegetables provide important antioxidants and vitamins that protect the skin from free Radicals and sun damage. Above all, tomatoes contain an antioxidant called lycopene, which contributes to a smoother skin.
Vitamin C and E help against wrinkles
Many fruits and vegetables contain not only antioxidants, but also healthy amounts of Vitamin C and E, may counteract wrinkles. Excellent Vitamin E sources in the diet are a consultant, according to the almonds and sunflower seeds. Good sources of Vitamin C are, for example,
- Citrus fruits such as oranges, Grapefruits, lemons and limes,
- Peppers,
- Broccoli,
- Strawberries,
- Kiwi.
Polyphenols for the skin
Polyphenols, plant pigments and powerful antioxidants. You can reduce the rough Texture of the skin and protect against sun damage. Rich in polyphenols are
- Tea,
- Coffee,
- Red wine (in small quantities),
- Wine grapes,
- Dark chocolate with at least 60 percent cocoa (in small amounts).
These foods worsen the skin
According to the nutrition expert of the consumption of refined sugar, dairy products, and unhealthy fats can cause inflammation of the skin and irritation of the skin and the aging process. Also carbohydrate foods with a high glycemic Index are more harmful to the skin. This Index specifies the duration and amount of the blood sugar rise after consumption. A high glycemic Index, for example, have
- White bread,
- sweetened Breakfast cereals such as Cornflakes,
- Bananas,
- white rice,
- French fries,
- boiled potatoes,
- sugared soft drinks like Coca-Cola,
- Cracker.
Discipline will be rewarded
“If you stick to healthy food, you will feel better and look better – and all that will Hopsecger by a healthier skin reflected,” sums up. (vb)
Read also: nutrition: the inflammation-inducing ingredients in food.