Each of us dreams of a sparkling and pleasantskin. During the year, we smear ourselves with a huge amount of creams and apply at least a kilogram of various masks. But, unfortunately, the result is far from always satisfactory: a grayish complexion, acne, wrinkles and many other imperfections. This means that two-hundred-dollar skin care products alone are not enough - you also need a well-designed diet for beautiful skin. What will it give you and what products should it include - you will find the answers to all these questions in our article.
Proper nutrition is the key to health and beauty
Why is proper nutrition so important forthe health and beauty of your skin? The answer to this question will be the words known to many: “I am what I eat.” Food is the building material and means of maintaining life for the entire body (including its largest organ - the skin), and that is why everything we eat is reflected in our appearance. Your appearance can also tell the doctor a lot about the condition of your internal organs, for example, how your intestines feel. All its disorders are especially clearly reflected in the quality of your skin. For example, a duodenal ulcer, colitis and dysbacteriosis can cause an unhealthy complexion, various rashes such as acne or pimples, itching and flabbiness of the skin. The mechanism of their negative effect is as follows: the intestines form and contain some toxic metabolic products. The intestines (along with the liver, kidneys, lungs and, of course, skin) also participate in their removal from the body. Normally, when the processes of neutralizing toxins balance the processes of their formation, a person feels healthy and looks beautiful. But when the intestines and other organs cannot cope with detoxification, harmful substances accumulate in the body, poison it systemically, in particular, they are thrown into the bloodstream, which is why negative changes in appearance occur. For example, sweat and sebaceous glands are activated, which causes an unhealthy shine, clogged pores and, as a result, pimples and acne; the skin quickly becomes inflamed, and in this case, infectious diseases are not far away. In addition, the intestines must have the appropriate enzymes (or enzymes) to normalize the digestion process. Their deficiency affects the condition of all organs and systems, including the skin, slowing down the restoration of cells and tissues. The condition of enzymes is negatively affected by poor environmental conditions, abuse of alcohol, tobacco, coffee and black tea. Heat treatment of food also destroys enzymes, so if you can eat raw, eat raw. Scared? Indeed, it sounds scary, but you can avoid such a scenario. There are special programs for cleansing the body: you can flush your intestines with special solutions; however, they have their limitations. In contrast, proper nutrition has no contraindications - only indications (your intestines will be very grateful to you for this). What are the main points that a diet for beautiful skin should include?
- Lots of water This is an immutable truth.As we have already said, the intestines are responsible for neutralizing toxic substances. One of the ways is to flush pathogenic microbes out of the body. In order for the intestines to function properly, you need to drink a lot of fluids, and it is better that it is still water - it is really effective for these purposes.
- Proteins, especially proteins, they tone up, thereforethus providing you with a clear oval face. Lack of protein can lead to the skin starting to crack and get injured easily, and these wounds and cracks will not heal for a long time. Fiber is also very useful - it is necessary for the intestines to function properly.
- Fatty acidsFirstly, they are necessary forabsorption of vitamin A, which is responsible for skin regeneration. Secondly, the smoothness and color of the skin, the absence of wrinkles, and a clear oval of the face depend on their presence - without fatty acids, your skin will become dull, sag and become covered with wrinkles - in general, it will take on a completely unsightly appearance.
- Vitamins and mineralsVitamin A is responsible forskin renewal. B vitamins help the skin look healthy. Vitamin C is necessary for collagen production - it delays the appearance of deep wrinkles and smoothes out small ones. Vitamin H helps your skin avoid flabbiness and returns its healthy color. In addition, vitamins E and PP are antioxidants - they protect the skin from the effects of harmful radicals and an aggressive environment, increase its resistance to ultraviolet radiation. Zinc and selenium also have antioxidant and anti-inflammatory activity. Iron tones the skin and is responsible for normal blood circulation.
- The absence of harmful food in the dietsemi-finished products, products with a long shelf life, canned food, all fried, spicy, excessively salty or sweet. Any even very useful product with preservation can become harmful and stealing the youthfulness of the skin. Therefore, all the foods that you eat (or at least ninety-five percent of them) should be fresh and natural.
Menu for beautiful skin
Basic ideas on which the menu should be builtfor beautiful skin, were voiced above - it is fresh and natural, a sufficient amount of proteins, fats, carbohydrates, vitamins and minerals, a large amount of liquid. Sounds simple, doesn't it? However, it can be difficult to implement these recommendations, since such a diet requires time and attention. Sometimes you may be too lazy to go to the market for fresh meat, because it is much easier and cheaper to buy a semi-finished product. But think about it, because we are talking about the health of your skin (and not only)! Therefore, try to allocate time in your schedule to ensure that your diet is high-quality and correct. First of all, it is necessary to mention which products are good for your skin. Vitamin A (retinol) is found in liver, margarine, eggs, fatty fish, and provitamin A (beta-carotene) - in bright (red and orange) vegetables and fruits: carrots, apricots, pumpkin, spinach. B vitamins are found in animal products - meat, eggs, milk, cheese, fish - and in plant products: nuts, beans, mushrooms, rice, buckwheat, green vegetables, cabbage, spinach, strawberries and cherries. Vitamin C is found in citrus fruits, kiwi, berries (cranberries, black currants). A source of vitamin E are products containing vegetable fats: nuts, oils, pear and apple seeds. Vitamin D is found in dairy and seafood. Products rich in zinc are liver, sardines, oysters, pumpkin seeds, sprouted wheat. Selenium is found in oyster mushrooms, porcini mushrooms, pistachios, garlic and wheat. Red meat, poultry, fish, offal, buckwheat, bread, apples, pears, tomatoes, blueberries, dried apricots, and sesame seeds contain a lot of iron. Sulfur will not be superfluous in your diet - it is found in garlic and onions and makes the skin smooth. In nature, there are absolutely magical products that any woman who dreams of beautiful skin must include in her diet. The secret of health and a gorgeous appearance lies in their regular and correct use. For example, lemon: not only is it a storehouse of vitamins, it also makes the skin smooth, and can rid it of dark spots and pigment spots. Much has been said about the benefits of apples: they have a lot of iron, they contain extractive substances that improve digestion. Regular consumption of carrot juice can give you a healthy and blooming look - the same applies to dairy and fermented milk products. However, food for beautiful skin is not just individual products, it is a whole nutrition system, which, in addition to the main strategic points, should also include tactical ones, namely, daily nutrition options and individual recipes. So, what should your diet be like during the week to improve your skin condition?
- MondayNow breakfast, eat muesli with the addition ofhoney and dried fruits. You can drink them with grape juice or fresh from oranges, apples or carrots. At lunch, include vegetable soup on chicken broth with lots of onions and carrots and a slice of wholemeal bread. On the second you can eat 100 g of fatty fish. At noon, please yourself with a fruit salad with a dressing from natural yogurt or lemon juice. A dinner should be light, for example, a vegetable stew with olive oil or a small piece of fish with brown rice.
- TuesdayYou can treat yourself to an omelette for breakfastwith ham, a portion of fresh berries and green tea. For lunch, eat a portion of stewed beef with potatoes, a carrot salad with lemon juice. Afternoon snack - a glass of freshly squeezed juice and a handful of dried fruits, and dinner - a portion of wild rice with boiled chicken, a glass of tomato juice.
- Wednesday An excellent breakfast will be cottage cheese with an apple andpear and a glass of freshly squeezed orange juice. For lunch prepare a lean borsch and stewed with mushrooms beef liver. As a snack, you can have a snack with cheese, ham and bread. At dinner, eat boiled veal with vegetables, a few tangerines and drink a glass of karkade tea.
- ThursdayYour breakfast can consist of dairyporridge, sandwich with boiled pork and apple juice. For lunch, eat pumpkin soup puree and pork steak with a garnish of stewed vegetables. In the afternoon snack, grab a portion of natural yogurt, a handful of nuts and dried fruits, a glass of pomegranate juice. Dine rice with seafood, vegetable salad and a glass of strawberry juice.
- FridayBreakfast - soft-boiled eggs with tomatoesand greens, banana-strawberry milkshake, green tea with lemon. For lunch, eat a bowl of cabbage soup with low-fat sour cream, a chicken cutlet with mashed potatoes and a glass of orange juice. An afternoon snack can be a Greek salad, a turkey sandwich and a glass of apple-carrot juice. For dinner, have a light - vegetable stew and tea with mint.
On Saturday and Sunday you can combinedishes from previous days. Agree, it is difficult to call this diet, because it is limited to only semi-finished products (you can even eat chocolate in small portions and drink no more than half a glass of dry wine per day). If you are wondering what else you can pamper your skin with, you can make a “youth cocktail”: take a large cucumber and several radishes. Pass the radishes through a juicer together with the peeled cucumber. Add lemon juice to the resulting juice and garnish it all with herbs. This cocktail will invigorate you and provide you with vitamins for the whole day, as well as remove toxins and prevent swelling. In order to achieve maximum results, do not forget to take proper skin care in addition to a healthy diet, make cleansing and rejuvenating masks - both bought at a pharmacy and prepared at home from natural ingredients, i.e. all the same products that were described above. But you shouldn't expect immediate improvement, because the skin regeneration cycle is about six weeks, so you will notice qualitative changes only after this time. The main thing is healthy and regular proper nutrition, which should become your lifestyle. And then the skin will respond to you with beauty and radiance. We recommend reading:
