Skin is the largest organ of human body, which is easily influenced by diet. The skin will undergo many cycles of self-renewal and repair, and proper nutrition will provide many necessary substances to keep the skin beautiful and healthy.
This means that you need to eat a lot of healthy natural foods, which contain many vitamins, minerals, antioxidants, leptin and omega-3 fatty acids. In the following description, you will see some foods that can provide important nutrition for the skin. Put nutrition and skin care first and make sure that your diet contains these nutrients!
vitamin C
Healthy skin needs enough collagen. This peptide is the most abundant protein in your body and exists in connective tissue and skin. Collagen gives your skin elasticity, firmness, structure and durability.
Your body needs vitamin C to regulate the amount of collagen in the skin. Vitamin C stabilizes the genetic blueprint of collagen production and improves its production speed. This helps to make your skin look firm and healthy.
In addition, vitamin C will also affect the appearance of fine lines on aging skin. Oxidative stress can cause wrinkles on the skin. Vitamin C is an antioxidant, which can act as a free radical scavenger and can control toxic oxides in cells at a healthy concentration. Therefore, vitamin C helps to repair oxidative damage on skin cells and keep skin cells healthy.
This nutrient can also promote the production of fibroblasts. Fibroblasts help to keep skin healthy, but their number will decrease with age. As long as the body's energy is strengthened, the ability to generate fibroblasts can be restored; Vitamin C can provide the skin with the tools it needs to maintain its youthful appearance.
Many fruits, vegetables and dietary supplements contain vitamin C. The sources of high quality are:
? Oranges and apples? Strawberries? Spinach? Cauliflower
Eating foods rich in vitamin C helps to protect the skin and reduce the appearance of fine lines and wrinkles. If you are looking for another vitamin to go with it, then vitamin E is also an important ingredient in nutrition and skin care.
glucosamine
This huge molecule has done a lot to keep your skin in good condition. Glucosamine is an amino sugar necessary for human body to synthesize protein and lipids. Glucosamine, as the precursor of hyaluronic acid, is very important for the formation of this important skin component. This makes glucosamine the key to nutrition and skin care, because the influence of hyaluronic acid on skin health and appearance is well known.
Let hyaluronic acid fill the fragile part of the skin, which is a way for glucosamine to help keep the skin healthy. But how is this done? Hyaluronic acid can stabilize and strengthen tissues and treat minor skin injuries. By maintaining a healthy concentration of hyaluronic acid, glucosamine can repair and strengthen the skin. Another advantage of this is that glucosamine can inhibit the production of melanin and help reduce the appearance of aging black spots.
Because it can increase the content of hyaluronic acid in the body, glucosamine becomes an important part of your nutritional skin care products. Please use this important molecule to help normal pigmentation and skin repair.
Glucosamine is usually obtained from nutritional supplements because dietary sources containing this nutrient are very scarce. Seafood, namely shellfish, is the main source of glucosamine. However, if you want to add enough amount to your diet (effective amount according to research recommendations), then nutritional supplements are the best choice.
Lutein and Zeaxanthin-A Powerful Combination of Nutrition and Skin Care
We know that lutein and zeaxanthin help to keep eyes healthy. Studies have shown that these two nutrients are also important components of nutrition and skin care. Lutein and zeaxanthin can filter blue light together to help protect eyes and skin from the adverse effects of sunlight.
The sun, notebook computers, mobile phones and LED lights emit high-energy visible light (HEV or blue light). Skin can be filtered to resist the invasion of blue light, and lutein and zeaxanthin are one of the filters.
These two nutrients can play an antioxidant role and help prevent free radical damage caused by blue light irradiation. These nutrients are not produced by human body, so it is very important to take them through diet.
Lutein and zeaxanthin are carotenoids (plant pigments). Other carotenoids (such as beta carotene) can also maintain skin appearance. Yellow and orange foods are rich in carotenoids. Hami melon, carrot, orange and colored pepper, egg yolk and salmon are all rich sources of zeaxanthin and lutein. There are some green leafy vegetables, such as spinach, cabbage, cauliflower, peas and lettuce. By incorporating these foods into a healthy diet, you can have bright eyes and healthy skin.
thioctic acid
Lipoic acid (ALA), known as "universal antioxidant", is excellent in fighting free radicals. ALA is active in the lipid layer of skin and water-containing skin cells. Its main function in the body is to protect cells from oxidative damage. Lipoic acid will combine with oxidant to reduce potential damage.
Oxidative damage can lead to wrinkles and fine lines. Therefore, ALA is an important ingredient in nutrition and skin care, which can help you regain a healthy skin appearance. ALA can also make the skin even and reduce redness and spots. Antioxidant compounds like ALA can protect your skin structure from oxidative stimulation and keep you away from wrinkles.
Another function of ALA is to regulate nitric oxide produced in the body. The concentration of nitric oxide in the body will affect the amount of blood flowing to your skin. Increasing blood flow will help your complexion change from dull to vibrant and radiant.
Lipoic acid can also regulate the synthesis of a molecule called glutathione. Glutathione is an antioxidant and one of the most powerful antioxidants in the body. Glutathione has a wide range of antioxidant effects. Under the regulation of ALA, your skin is very helpful to your body.
Another function of ALA is to generate energy. Lipoic acid is an important auxiliary factor in the biochemical cycle, which can convert huge amounts of nutrients (food) into energy. This cycle (citric acid cycle) can produce most of the energy needed by cells.
The body can only produce a very small amount of ALA. This compound can be obtained from some food sources, but their bioavailability is limited. These foods include: kidneys, hearts and livers of animals, as well as broccoli, spinach and Brussels sprouts. Taking nutritional supplements is the best way to supplement ALA in the body. Increasing the content of ALA in the body can help eliminate free radicals and bring antioxidant benefits.
curcumin
Curcumin is another pigment that plays a role in nutrition and skin care. This plant nutrient comes from turmeric, a spice used to make vibrant tropical food. Turmeric (and curcumin) comes from turmeric root and belongs to zingiberaceae. Adding turmeric to food will appear bright yellow.
But curcumin can not only add color to your plate, but also show its powerful detumescence ability. Curcumin can block the biochemical steps that make the skin red and swollen, and make the skin look smooth and even.
moisture
Nutrition and skin care are not necessarily difficult. The simplest thing is probably to help your skin absorb water, a lot of water.
Moisturizing is very important for health and rich skin appearance. Drinking plenty of water all day can provide enough moisture for the skin and help to excrete toxins from the body.
Water helps to fill skin pores and provide a smooth appearance. It can also make the skin look tender. As long as the skin moisture is sufficient, the efficacy of external moisturizer can be most effectively improved.
Cell Signal Transmission and Nutrition and Skin Care
How healthy the cells that make up your skin are, how healthy your skin is. Diet has a great influence on your cell function (including cell communication or cell signal transmission).
Cells communicate and work together through chemical and current pulses. Cell communication is the foundation of skin health and the vitality of your overall health.
Therefore, you need to ensure that skin cells are well maintained and function normally from the diet. Because promoting the natural communication ability of cells can help the body (and skin) have a good appearance and feeling.
Your skin, your choice
Nutrition and skin care (and overall health) start with your choice. When choosing nutritional supplements and buying food, remember to look for foods that can provide a wide range of vitamins (especially C and E), minerals, omega-3 fatty acids and healthy protein.
Think about what you can do to support healthy cell communication. This includes the intake of foods and nutritional supplements containing a lot of antioxidant activity, which are also good sources of essential vitamins and minerals, and contain a lot of phytonutrients.
What you choose not to eat is equally important. Reducing sugar intake and refining carbohydrates are good for the skin; So, the next time you eat snacks, think about how the food you eat will affect the beauty of your skin.