The skin is an organ that performs many important functions in the body. It receives stimuli from the environment, regulates body temperature, and also protects internal organs. All disease processes occurring in the body, including inadequate nutrition or vitamin deficiency, can adversely affect its appearance. This also applies to the condition of hair and nails.
In the skin nutrition process, blood plays a huge role, which carries energy, building and auxiliary substances such as vitamins, minerals and nutrients. Aging skin loses firmness, wrinkles appear, and gray hair. The use of appropriate cosmetics can help skin care, but proper nutrition is crucial.
An important element in your daily diet is to maintain a balance between the nutrients you supply. Vitamins play an important role, but you can’t forget about proteins, carbohydrates and fats. B vitamins that reduce skin irritation and moisturize it are found in liver, lean meat, nuts, bananas, eggs, potatoes, whole wheat bread and legumes.
Vitamin E contains cold pressed vegetable oils, soft margarines, butter, sprouts, pumpkin and sunflower seeds. Vitamin E adds radiance to the skin, neutralizes free radicals responsible for cell destruction.
We owe vitamin C to fresh peppers, broccoli, Brussels sprouts, blackcurrants, kiwi, oranges, lemons and mandarins. This amazing vitamin rejuvenates the skin, oxygenates its cells and significantly affects the condition of blood vessels. Contains priceless ascorbic acid. Its task is to maintain an adequate level of collagen – a protein that affects the density of the skin.
Beta-carotene is a provitamin A, which in the body turns into vitamin A. It is found mainly in vegetables and fruits. The source of vitamin A is carrots, dried apricots, spinach, peaches, red peppers and broccoli. A lot of vitamin A is found in animal products, i.e. in the liver and eggs. Regardless of its form, it has a delaying effect on skin aging because it is a powerful antioxidant. It protects cell membranes and is invaluable for hair, nails, bones and eyesight.
In addition to vitamins, minerals and trace elements, as well as nutrients, have a very important task. In this group, selenium, contained in yeast, sea fish, corn, nuts and cereal products, plays a key role. Selenium is also an antioxidant with an additional anti-cancer effect. Iodine affects the smoothness of the skin, and we find it most in sea fish.
Iron hidden in most green and red vegetables, as well as in the liver has a positive effect on the level of hemoglobin – a protein and blood dye that allows oxygen to be absorbed in the lungs and donated to tissues. For bones, iron has a significant effect on the formation of red blood cells. It improves cholesterol metabolism and also supports the detoxification of harmful substances accumulated in the liver. Eliminates bacteria and viruses,
Omega-3 and omega-6 fatty acids are equally important in the diet. Their potential lies in fatty fish, trance, pumpkin seeds, nuts, as well as in grape seed oil or olive oil. Omega-3 and omega-6 fatty acids have a great impact on the skin’s hydration.
In the fight against skin aging, an important role is played by tomatoes, watermelons, red grapefruits and rosehips – lycopene, which protects against the harmful effects of UV radiation. However, in grape skins, red wine, peanuts and blackcurrants we have another important antioxidant which is resveratrol. This powerful antioxidant is useful in the treatment of diabetes and overweight, has a significant impact on reducing the risk of cancer.
Field horsetail has valuable properties, which is best absorbed in the form of herbal tea. It contains silicon, potassium and bioflavonoids, which prevent infections, colds, flu, as well as chronic diseases such as atherosclerosis and heart disease. Their antioxidant properties protect cells against free radicals.
Nettle infusion will improve skin tone. Drinking green tea that is naturally brewed is also beneficial for the skin. The taste of green tea depends, among other things, on the water temperature. Flooded with boiling water it will have a bitter aftertaste. This is the result of various chemical compounds released during brewing. The water temperature cannot be too low either, because the tea will lose its depth of taste and aroma.
It is recommended to brew green leaf tea between 60 and 80 * C. Brewing time varies from one to three minutes, depending on the size of the leaves. You can try after 60 seconds. It is important that the vessel in which we brew is larger. Green tea leaves like space.
For the sake of a healthy and beautiful complexion, you should eat blueberries, blueberries, raspberries, and strawberries. They contain a lot of vitamin C, which brightens and brightens the face. They are a valuable source of the previously mentioned antioxidants that strengthen collagen fibers and are unrivaled in this field compared to other fruits.
A properly balanced diet should include mangoes, avocado, as well as pumpkin, sweet potatoes and carrots. A source of youth and health are also various types of groats, especially millet and buckwheat. Let’s not forget about parsley. It can be added not only to soups, but also to fruit and vegetable cocktails, where its natural taste will not change to everyone. The parsley leaf goes great with mango, banana, orange, pineapple, kiwi fruit and green cucumber and lime.
What is important in the diet is already known, it is worth mentioning what we should avoid. Alcohol, cigarettes, coffee, trans fats, preservatives, processed food, hot spices, everything is allowed, but remember to be moderate.
Instead of chili or pepper, choose thyme, cumin or other herbs that give your dishes aroma and taste. It is not easy to give up chocolate, so it is better to choose bitter. Bitter chocolate and cocoa contain magnesium, but unfortunately their excess can cause blemishes and constipation.
In addition to a bad diet, stress, sleep deprivation, as well as long periods of stay in air-conditioned rooms have a negative impact on the skin. Remember to hydrate your body by providing it with at least 8 glasses of water a day. Healthy skin needs rest, movement and physical activity.
Massages, some of which we can do ourselves, are great for improving circulation and, therefore, for skin quality. A sharp glove or brush should be used for this purpose. We start the massage from the lowest parts of the body, gradually directing the movements upwards.
Performed systematically dry or during the evening shower, using circular motions, not only helps in removing dead skin, but above all improves circulation, stimulates tissues, smoothes the top layer of the skin, helps reduce cellulite and adds energy. After such a massage, the body rests better. Additional benefits have various types of cosmetics that moisturize the skin, which will complement the whole in the fight for a nice and healthy look.