What are the foods rich in collagen and elastin? Here is the expert approved full list of best nutritional tips for young and smooth skin…
Everyone wants to have healthy and young skin. Do you think creams or masks are enough for that? List of must-have foods for skin beauty…
Here is the list of must-have foods for smooth skin:
Nutrients that play a ‘key role’ in our prevention from many diseases, from diabetes to heart disease, are also very important for having healthy and smooth skin.
So much so that by eating consciously, we can have a glowing, smooth and youthful skin that protects for many years. For this, it is imperative that we consume certain nutrients regularly, as well as an adequate and balanced diet. So, what nutrients should we not miss from our table for our skin health?
List of must-have foods for smooth skin:
Experts listed the nutrients that must be present in our nutrition list in order to have young and healthy skin, explained the important rules…
Minerals such as calcium, phosphorus; It is very rich in vitamins such as riboflavin, niacin, vitamin A, D and B12. Milk is the best food source to meet the need for vitamin B2 (riboflavin), which is necessary for skin health and antioxidant action.
With this feature, milk fights free radicals harmful to the skin and protects the skin from environmental toxins. It alleviates fine lines that arise with aging and irregularities in the tint of the skin. For this reason, milk and dairy products (cheese, yogurt, buttermilk, kefir, etc.) should be consumed regularly on a daily basis.
It is an excellent skin friend, an extraordinarily strong source of protein, vitamins and minerals. Since it is a quality source of protein, it helps cell regeneration and the production of collagen and elastin, which form the basic structure of the skin. With its rich biotin and B12 content, it improves skin quality, supports hair and contributes to healthy nail appearance.
Red meat: Lamb against acne
Due to its zinc and iron content, it is effective in maintaining and improving skin, hair and nail health. Especially lamb is very valuable in terms of zinc. 100 g of lamb meets about 50 percent of the daily zinc requirement. Zinc relieves diseases such as eczema and acne and improves hair and nail quality while smoothing the skin.
It is one of the most familiar skin-friendly foods. It draws its strength from its quality protein structure, rich phosphorus content and omega-3 fatty acids, which are never suspected to be skin-friendly. Omega-3 fatty acids, which increase cell regeneration, help skin wounds heal quickly. Anchovies, salmon and sardines are omega-3-rich fish.
Olive oil, a rich source of oleic acid, nourishes the skin both internally and externally, increasing the regeneration of cell membranes and giving you a more vibrant glossy skin appearance. Olive oil, which is a source of omega-9, increases the healing of skin wounds and protects against wrinkles that may occur due to aging.
Lycopene is one of the most reliable friends of the skin. Tomatoes are the most antioxidant-capable of all carotenes.
As the density of lycopene in skin tissue increases, skin damage and skin aging due to free radicals caused by sun rays decrease. It provides very good protection against wrinkle-causing factors, especially while increasing the moisture capacity of dry skin.
It is a rich and natural drink of catechins, one of the skin-friendly flavonoids. These powerful antioxidants contained in green tea prevent oxidative damage and reduce signs of aging such as wrinkles, sunspots and loss of skin elasticity.
In addition to these anti-ageing effects, it increases the production of collagen and elastin, the main proteins of the skin, and helps the skin to look more vibrant, bright and fuller.
In general, yellow, orange and dark green vegetables and yellow orange fruits are foods that contain rich beta-carotene. Carrots are the first skin-friendly food that comes to mind because they have the highest beta-carotene content among these foods.
It fights free radicals because it has strong antioxidants and protects the skin against skin wrinkles and blemishes caused by ultraviolet and delays aging.
It is a very powerful antioxidant due to its rich vitamin E. A handful of moon kernels meet 90 percent of our daily vitamin E needs, while two handfuls of moon kernels meet 100 percent of our daily selenium needs. Selenium and vitamin E prevent the formation of free radicals in the skin and play a role in delaying the aging process.
It’s our skin’s best friend. In order for our skin to look healthy, young and smooth, the skin needs to be well fed. This depends on a healthy blood circulation. Water consumption is important in the first place for healthy blood circulation.
Water both increases the moisture capacity of the skin and regulates blood circulation, allowing the skin to nourish. By consuming at least 8-10 glasses of water per day, you can support your diet and add a natural shine and beauty to your skin.