Skin care goes far beyond just what we put on the actual skin. In order to have the skin you dream of, you need to pay attention to what you eat. Healthy eating is important to have healthy skin. Today we will talk about what role nutrients and supplements play to have your dream skin. Remember, in order to get something, you have to work for it. Although the nutrients we eat do not guarantee that we will not develop skin conditions, it has been proven that there is a lesser probability to develop skin conditions. Let's learn together how you can understand more about nutrients to achieve your skin goals.
Why pay attention to what we eat?
A lot of people think that eating healthy is only to lose weight, but they are wrong. The main fuel for skin cells is glucose which is found in our food. According a study done by Oregon state, "Glucose also provides carbohydrate backbones for modification of proteins (glycoproteins) and lipids (glycoplipids) that compromise the extracellular environment of the epidermis. Aberrant glucose handling drastically affects skin structure and appearance." It's okay if that didn't make any sense, there is a lot that goes into it. The most important part is understanding that, what we put into our bodies is what we get out. Now let's talk about some of those really important nutrients to make our skin feel beautiful.
Vitamin C
Vitamin C is very important for protecting against free radicals and helping in the synthesis process for haylunoric acid. Without the appropriate levels of vitamin C, your body will not be able to take full advantage of foods containing hayluronic acid. Failure to consume the sufficient level of vitamin C can lead to a Vitamin C deficiency disease known as scurvy. Some of the effects caused by scurvy include bruises, bleeding gums and slow-healing sores.
There is always supplements that can help with the intake of vitamin C, but there are also foods that contain vitamin C. Fruits are an excellent source of vitamin C, such as berries and kiwi. Berries are source of antioxidants, which slow down the aging process, increase collagen and improve elasticity in the skin. Kiwi is great nutrient to provide hydration and maintain the youthful look of the skin everyone wants.
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Healthy Fats
Do you feel your skin is looking a little dull? Try eating more fats, well not just any fats but healthy fats. Contrary to what most people believe, there are such things as healthy fats. Including "healthy fats" in your diet will help your skin have a healthy glow. Healthy fats help in many ways, they help to building a protective cushions for connective tissue such as skin. These kinds of fat also help the skin stay moist, firm and flexible.
It is important to keep a good balance of monounsaturated and polyunsaturated fats from plants like nuts, seeds, and avocados as well as from fish. Nuts are also a great source of vitamin E which, again, help combat free radical damage and slow down the aging process. Salmon is a great source of omega-3, this helps reduce inflammation and give essential nourishment to the skin. It is hard to reach omega-3 optimal levels, so it is recommended to take supplements.
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Vitamin A
In the last blog, we talked about the importance of external use of vitamin A. Now we are going to talk about the importance of intake of vitamin A. The thing with Vitamin A, is that it is needed for both the upper and lower parts of the skin.
Vitamin A is an antioxidant that helps balance skin, promote healing and healthy production of elastin and collagen to slow down aging process. There are many ways to take in vitamin A, one of the most popular ways is by eating more dark green leafy vegetables. The darker the leaf, the higher level of antioxidants it may contain. Consuming these dark leafy vegetables is essential because it can form Vitamin A. One of the richest sources of beta-carotene are carrots. Beta-carotene is important because it also can turn into vitamin A once consumed.
Think Healthy
The key is thinking healthy. No one said your perfect skin would be easy, take time to notice what you are eating. Just like for everything in life, you get what you put into it. Take time to think what your goal is for your skin. Now that you know more about some important nutrients for healthy skin, then apply it. In order to see result, you need be consistent and learn to be disciplined with your goals. Remember to be patient! Sometimes eating healthy will not show immediate results or any significant results. Remember that each body is different, meaning even after eating healthy you might have to take supplements to have a sufficient level of the nutrients we talked about. Start with one thing you change on your diet, then little by little change more things one at a time.
Sources:
https://www.environskincare.com/vitamin-a/what-does-vitamin-a-do-for-your-skin/
https://skinwellnesspro.com/healthy-fats-for-healthy-skin/
https://www.healthline.com/health/ways-to-boost-collagen
https://www.skinhealthinstitute.org.au/page/88/nutrition-for-healthy-skin
https://lpi.oregonstate.edu/mic/health-disease/skin-health
https://www.webmd.com/beauty/nutrients-for-healthy-skin#
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