Top 8 nutrition for a beautiful skin

 

Eat your skin healthy

Unfortunately there is no magic ingredient that keeps you forever young and unwrinkled. The correct nutrition helps the skin a little. A top eight with foods that contribute to healthy and radiant skin.

1. Carrots

Perhaps you have seen the word 'retinol' on your pot of antirim cream. It is a popular ingredient in products that will prevent skin aging. Retinol is just vitamin A. Nothing more, nothing less, just Vitamin A only.

You need Vitamin A for the production of cells and the tissue structure of the skin. It is in large amounts in the liver and is often added to margarine, low-fat margarine products and cooking/baking products. In addition, the body makes vitamin A of so-called carotenoids, and are found in carrots, for example.

2. Brussels sprouts

For many a 'childhood trauma', but did you know that these mini cabbages contain more vitamin C than oranges? Vitamin C is needed, among other for the formation of connective tissue, and provides a firm skin.

Do not you still want to eat sprouts? Also (citrus) fruit, potatoes, cabbage, kiwi, blackberries and strawberries are rich in vitamin C. But less than what's in sprouts, so if you get too little, just try ....

3. Sunflower oil

Another vitamin that you often encounter in skin care products is vitamin E. Although it has not been shown that lubrication of cream with vitamin E helps, it is important to get enough vitamin E through your diet. It is an antioxidant that protects the cells against free radicals.

Vegetable oils and vegetable products like cereals, nuts, seeds, vegetables and fruits are full of vitamin E.

4. Eggs

The so-called vitamin B complex is also indispensable for your skin and hair. It consists of eight vitamins. Especially B2, B3 and B8 are important for an healthy skin.

Milk and dairy products, meat products, vegetables, fruit, eggs, bread and cereals produce a lot of vitamin B2.
B3 is mainly found in meat and fish, cereals, vegetables and fruit.
B8 includes eggs, milk, soy products, nuts and peanuts.

5. Bread

In addition to vitamins, some minerals are important for the skin: iodine, copper and zinc. A copper or zinc deficit is almost unprecedented in the developed countries. You only need a very small amount of these elements and they are in all kinds of foods.

Most people also get 'automatically' enough iodine in their diet. Not because it is in it by nature, but because it is added to bread (substitutes), meat products and salt. A deficiency occurs only if you do not use salt containing iodine or if you do not eat enough bread.

6. Salmon

Omega-3 fatty acids can also contribute to healthy skin. There are studies that show that they have a beneficial effect on eczema and allergies, but how much omega-3 fatty acids you need to eat is not yet clear. Dry skin may also benefit from it. In addition, there are concrete indications that omega-3 fatty acids indeed provide protection against cardiovascular disease.

Especially in fatty fish is a lot of omega-3. The Health Council recommends eating fish twice a week, of which at least once a fatty species, such as salmon, mackerel, eel, herring, sardines and trout.

7. Tomatoes

You protect your skin the best from aging and the harmful effects of the sun by lubricating it well with an sunscreen. But did you know that tomatoes can help a little?

It contains lycopene. The lycopene gives the red color to tomatoes and is an antioxidant that will protect the skin from burning and aging due to sunlight. Especially tomato products like tomato juice, soup and ketchup are rich in this substance.

8. Water

You have heard that if you drink a lot of water you get a radiant skin. That's a myth, there is no evidence that water hydrates the skin from the inside.

However, it is important to drink enough water. Dries you out, your skin becomes less elastic and somewhat saggy. Drink 1.5 liters daily to prevent dehydration. So drinking more water will not make the skin more beautiful.

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