Doctors report that getting healthy skin and a youthful appearance does not require eating expensive foods, and even eating some nutrients can help.
“We spend a lot of time, energy, and money putting lotions on our face, hoping for nutrients to get into the skin, but it’s the bloodstream that brings the nutrients we need,” said Dr. Mark Tager.
He added that it is difficult to offer a one-size-fits-all approach to nutrition because individual needs differ depending on factors such as age, genetics, lifestyle, medications and others.
However, a few basic principles and food groups can help you start your search for the perfect diet for the health of your skin, hair, and nails.
Fresh fruits and vegetables
According to Tugger, one of the easiest ways to start eating for healthier skin is to include more fresh foods in your diet, which contain many of the vitamins and minerals you may be lacking.
For example, citrus fruits and other fruits are rich in vitamin C, which is essential for cell healing and protection.
The dark green leaves are rich in iron, folic acid, vitamin C, magnesium, and other substances that help maintain healthy levels of compounds such as collagen, which provide structure and elasticity to the skin.
“Vitamin C, along with iron, is needed in large amounts for collagen production, and one of the problems with vitamin C is that it easily oxidizes and becomes incapacitated, so the focus should be on fresh foods,” Tager said.
Tiger added that fruits and vegetables are also rich in fiber, a nutrient that feeds beneficial bacteria in the human digestive system, producing compounds that help protect the skin.
Foods rich in magnesium, such as beans and cereals, help prevent dehydration.
Tager noted that while you may not be medically deficient in certain nutrients, you may not be getting the optimal amount, explaining that many people don’t get enough magnesium, a mineral important for more than 300 chemical reactions in the world. body.
Eating more whole grains and legumes can provide magnesium for better cell repair and maintenance to protect skin from dehydration and damage.
“One of the things you want to have in order to look vibrant is a healthy skin barrier (the outer surface of the skin),” Tager said.
And while you can get more magnesium and other nutrients through supplements, focusing on foods can be a more effective approach to overall health, Tugger says.
Seafood and nuts are good sources of zinc for clearer skin.
Tager said one common compound lacking in the typical diet is zinc, a mineral that helps reduce inflammation in conditions like acne.
Fish such as sardines, herring and anchovies and nuts such as cashews and almonds are rich in zinc.
Seafood, nuts, and seeds can also be good sources of healthy fats called omega-3s, which help keep skin healthy.
Cut down on processed foods and sugary drinks
According to Tugger, one of the worst food groups for skin are the foods that most of us eat every day. “Our main culprit is processed foods,” he explained.
The combination of added sugars, unhealthy fats and other preservatives in many processed foods can speed up the appearance of skin wrinkles and increase inflammation, he says.
Soft drinks and other sweetened drinks can be especially harmful, Tager said, as they contain high amounts of added sugar and can replace regular water, making it harder to dehydrate.
Tager noted that eating more nutritious foods can be difficult, time-consuming and costly for some, but small steps can make a big difference in how you look and feel over time.
“It’s easy to take supplements, but it’s hard to cut back on sugar and reduce your addiction to processed foods,” he said. “We’re all going to be eating processed foods at some point, so it’s really about balancing and reducing our intake.” . harmful products.
Source: Business Insider