Skin-friendly diet

A good diet is also an effective way to take care of your skin. The more foods that are good for the skin in your diet, the healthier and more vibrant your skin will be.

If you want to have youthful, healthy, vibrant skin make sure you drink plenty of water and have a skin-friendly diet. Everything you eat is not only used by your body to build internal organs, but also to create the appearance of your body. The more healthy foods your diet contains, the better your skin will look. On the contrary, if you do not pay attention to your diet, eat a lot of foods that are not good for your skin, your skin will increasingly have serious problems such as dryness, roughness, aging, darkening. These phenomena do not appear immediately, but if the skin lacks nutrition for a long time, the deterioration of the skin will be obvious and it is difficult to recover.
Many experts believe that, when your diet lacks certain foods that help keep your skin healthy, skin damage can occur. You may find yourself suddenly experiencing flare-ups of acne, psoriasis, eczema, etc. Any chronic skin condition can be directly related to diet.

Food has an intimate effect on skin health, so what to eat to have beautiful skin is a matter of concern for many people. The following are some food and drink groups that are recognized by many studies as good for the skin, recommended by health experts.
2.1. Drink plenty of water Water makes up two thirds of your body weight and is extremely important for skin health. Drinking plenty of water helps to hydrate, reduce the formation of wrinkles and fade existing wrinkles. Because it helps blood circulation, water also helps the skin absorb more nutrients and remove toxins, making the skin beautiful. You should drink 6-8 glasses of water a day, each glass is about 240ml, equivalent to the amount of water needed to provide the body from 1.4-2 liters of water. This includes the filtered water you drink and the water in soups, soups, juices, milk, etc.
2.2. Foods Rich in Selenium Selenium is a mineral that helps protect the skin from the attack of free radicals. Toxic free radicals generated by the body's metabolism will cause signs of skin aging such as wrinkles, dry skin, skin cell damage and even some skin diseases. Several studies have shown that selenium may help prevent skin cancer. To protect the skin, it is recommended to increase selenium in the daily diet through some selenium-rich foods such as Brazil nuts, mushrooms, shrimp, lamb, some fish such as snapper, cod, halibut, tuna, etc. salmon. Cooked beef, turkey, oysters, sardines, crab, and whole-wheat noodles also have selenium.
2.3. Fruits are high in antioxidants Antioxidants help slow down and prevent the damaging effects of free radicals. A study published in the Journal of Agricultural and Food Chemistry (USA) found that blackberries, blueberries, strawberries and plums are four fruits with high antioxidant capacity. best. Regularly adding these fruits to the diet, will bring great benefits to the body in general and the skin. Some other vegetables also contain many antioxidants such as tomatoes, apricots, beets, squash, spinach, sweet potatoes, beans, artichokes, ...

2.4. Foods high in CoQ10 help fight free radicals Coenzyme Q10 is an oxidant created by the body to convert carbohydrates in food into usable ATP energy. Coenzymes also act as an antioxidant that helps prevent cell damage caused by free radicals. The body's production of coenzyme Q10 decreases with age. You can add coenzyme Q10 to your diet through foods such as salmon, tuna, poultry, liver, cereals, etc. Coenzyme Q10 is used to make skin care products. This cosmetic can prevent wrinkles and other signs of aging.
2.5. Foods containing a lot of Vitamin A help repair skin damage When the body is deficient in vitamin A, the skin can be dry, flaky, appear wrinkles,... Eating something beautiful skin cannot be ignored. foods rich in vitamin A such as tomatoes, carrots, pumpkin, red bell peppers, dairy products,... Retinoid is a form of vitamin A used very commonly in cosmetics to treat acne and lesions. other skin.
2.6. Foods rich in vitamin C help protect skin from the sun Vitamin C helps protect skin's collagen and elastin against sun damage. Vitamin C helps to keep the skin youthful and firm. For effective skin care, vitamin C should be added to the diet through foods such as red bell peppers, citrus fruits, papaya, kiwi, broccoli,...
2.7. Boost skin health with foods rich in vitamin E Vitamin E is an antioxidant that helps fight inflammation, protects skin in the sun, and moisturizes the skin. Vitamin E is found in many vegetable oils such as wheat germ oil, sunflower oil, almond oil, sesame seed oil, nuts such as hazelnuts, peanuts, almonds, avocados, brazil nuts, spinach, bamboo shoots west,...
2.8. Supplement your diet with healthy fats Omega-3 and omega-6, which are healthy fats that help keep skin smooth and youthful. These fats are found in olive and canola oils, flaxseeds, walnuts, and cold-water fish like salmon, sardines and mackerel.
2.9. Use oils that are good for the skin Cold pressed olive oil contains essential fatty acids and many other nutrients that are good for the skin. Olive oil can be used for facial skin care because of its very good moisturizing ability.
2.10. Drinking green tea helps to beautify the skin from the inside

Green tea has a high antioxidant content, which is good for the skin. Green tea helps suppress the inflammatory response, reduce skin damage and protect against sun damage. Regularly drinking green tea is an effective skin care method, helping to beautify the skin from the inside.

Reference source: webmd.com