Cosmetology may have advanced a lot these days and dermocosmetic products can greatly help with the healthy appearance of the skin, but the key to beautiful and healthy skin lies within us!
As trivial as this may sound, proper nutrition, adequate sleep, water consumption, physical exercise, and proper daily skin care are all we need for healthy skin!
Our skin is the largest organ of our body, and its most important role is protective. The skin acts as a barrier to internal and external factors. It protects the human body from pathogenic microorganisms, solar radiation and other physical and chemical stimuli. So we must also protect it and keep it healthy.
A balanced diet, rich in proteins, vitamins and trace elements, as well as the consumption of sufficient fluids is our greatest ally!
- Vitamin A, also known as retinol, is a fat-soluble vitamin that helps maintain skin elasticity by helping to create collagen, reduces signs of photoaging, and prevents skin cells from premature aging. Vitamin A is found in sweet potatoes, pumpkin, red peppers, mangoes, etc.
- Astaxanthin protects against UV radiation that causes wrinkles and skin dehydration. It also protects against the formation of stretch marks. It is found in salmon, shrimp, tuna, crab, etc.
- Vitamin C, with its powerful antioxidant action, helps maintain collagen and, by extension, reduce wrinkles, while also giving the skin a healthy glow. Vitamin C is found in citrus fruits, tomatoes, strawberries, peppers, broccoli, spinach, etc.
- Vitamin E, its regenerative properties help in wound healing, in preventing aging as it significantly helps in strengthening the epidermal barrier. We find it in foods such as salmon, legumes, almonds, leafy vegetables, olive oil, etc.
- Omega-3 fats and biotin, the combination of the two offers a strong anti-inflammatory, moisturizing and soothing effect. Research has shown that they also help reduce acne. They also protect the cell membrane from water loss through the cell and from the influx of toxins. We find them in avocado, olive oil, fish, nuts, etc.
- Selenium also reduces the effects of UV radiation, research has shown that selenium deficiency is linked to skin cancer. This trace element is found mainly in plants, whole grains, meat, seafood, and fruits.
- Zinc, helps significantly in maintaining collagen and elastin as well as in cell regeneration. Its deficiency can cause acne symptoms. It is found in shellfish, lean meat and poultry.
- Soy products and coenzyme Q10 help tighten skin, prevent stretch marks, and fight aging. They are found in fatty fish and nuts.
- Blueberries. The number 1 anti-aging food, due to the antioxidants and flavonoids it contains.
- Water: 8-10 glasses of pure water a day help hydrate and make your skin look radiant and healthy. Additionally, it helps cells move nutrients within the cells and remove toxins that form. Better hydration allows for better sweat excretion which cleans the skin pores.
- Finally, alcoholic beverages and caffeine dehydrate the skin, thus accelerating aging. But the biggest enemy of the skin is smoking, because it enhances the production of free radicals, which is the reason why the skin ages.
In summary, for skin health, our diet should be varied, rich in fresh fruits, vegetables, fish, virgin olive oil, nuts, as well as liquids. The preparation of a diet plan by a dietitian, in addition to the multiple benefits for our health and the health of our organs, can also benefit how we look on the outside, without putting our health at risk!
At my dietetic office, we provide all the necessary tests to accurately identify your body's deficiencies, and with the help of a specialized aesthetician, we are here to answer any questions you may have.