Nutrition plays an important role in maintaining the overall health of the body, including skin health. An unhealthy diet can interfere with the body's metabolism. The result of this disorder is not only overweight, but it can also damage organs such as the heart and liver.
Anything you eat can significantly affect the health and aging of your skin. It has been confirmed that the more scientists do research on the effect of diet on the body, the more dimensions it becomes.
If you want to know which foods you can add to your diet, you can have healthier skin. Stay tuned to BingMag for this article. In this article, we want to introduce you to 12 of the most useful foods for maintaining healthy skin and examine the positive effects of each of them.
1. Oily fish
Oily fish such as salmon, herring and mackerel are very useful foods to keep skin healthy are. Oily fish are rich in omega-3 fatty acids that play an important role in maintaining healthy skin.
Getting enough omega-3 fatty acids is necessary to help keep skin moisturized and firm. In fact, deficiency of omega-3 fatty acids can lead to dry skin. Omega-3 fatty acids in oily fish can reduce inflammation. Inflammation is one of the factors that causes redness of the skin and acne. These fatty acids also help the skin to be less sensitive to the sun's ultraviolet rays. If the skin is exposed to this radiation for a long time, it can be seriously damaged.
Some studies show that fish oil supplements can treat inflammatory and autoimmune diseases such as psoriasis and lupus that affect the skin. They can help. Oily fish are also a rich source of vitamin E, one of the most important antioxidant compounds in maintaining healthy skin. Getting enough vitamin E is essential to protect your skin from damage caused by inflammation and the accumulation of free radicals. You need it.
Finally, eating oily fish will meet your zinc needs. Getting enough of this mineral plays an essential role in preventing inflammation, maintaining healthy skin and producing new skin cells.
Zinc deficiency is one of the factors that delays wound healing, skin lesions and inflammation. It becomes skin.
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Avocados are high in healthy fats. These fats are useful for improving many bodily functions, including maintaining healthy skin. Getting enough of these fats plays a key role in helping keep skin supple and moisturized.
In one study, more than 700 women were studied. The study found that women who consumed more healthy fats had softer, healthier skin.
Preliminary evidence also suggests that avocados contain compounds that can protect the skin from damage caused by the sun's ultraviolet rays. To help. Ultraviolet radiation can cause signs of aging on the skin, including wrinkles.
Avocados are also a rich source of vitamin E. This vitamin is an important antioxidant compound that helps protect the skin from damage caused by oxidative stress. Most people's diet is not getting enough vitamin E.
Interestingly, it seems to be more effective when vitamin E is combined with vitamin C.
Although vitamin C deficiency is rare today, its common symptoms include dryness, roughness, flaking, and easy bruising. Vitamin C is also an antioxidant compound that helps protect the skin from damage caused by oxidative stress. The sun's ultraviolet rays and environmental conditions can cause oxidative stress, and oxidative stress can lead to the signs of aging. Meets your daily vitamin C needs.
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Walnut has many properties that make it a very useful food to have They promote healthy skin.
Walnuts are a rich source of essential fatty acids that the body cannot produce. In fact, walnuts are richer in omega-3 and omega-6 fatty acids than other nuts.
If your diet is high in omega-6 fatty acids, it can cause inflammation in the body, leading to inflammatory diseases. The skin will follow like psoriasis. On the other hand, omega-3 fatty acids reduce inflammation in various areas of the body, including the skin. Walnuts, because they contain the right amounts of these fatty acids, can be effective in preventing the body's inflammatory response to excessive omega-6 fatty acids. In addition, walnuts contain other nutrients that the skin needs. It needs them to stay healthy and function properly.
Consumption of 28 grams of walnuts provides 8% of your daily requirement for zinc. Adequate zinc intake is essential for the skin to function properly as a protective layer. Zinc also plays a key role in wound healing, fighting bacteria and preventing the spread of inflammation.
Walnuts also contain small amounts of selenium and vitamin E, both of which are antioxidant compounds. In addition, by consuming 28 grams of walnuts, you get between 4 and 5 grams of protein.
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4. Sunflower Seeds
In general, seeds and kernels are rich in skin-strengthening nutrients. But among the various seeds and kernels, sunflower seeds are one of the most useful. 28 grams of sunflower seeds have 5.5 grams of protein and its consumption provides 49% of your daily requirement of vitamin E, 41% of your daily requirement of selenium and 14% of your daily requirement of zinc.
5. Red or yellow bell pepper
Bell pepper is a rich source of beta-carotene, which is converted to vitamin A in the body. . On the other hand, beta-carotene is a pigment of carotenoids that acts like a natural sunscreen and is effective in maintaining healthy skin.
After consuming foods containing beta-carotene, this antioxidant compound enters the skin and protects skin cells help against sunlight. Therefore, beta-carotene can be effective in preventing sunburn, skin cell death, dry skin and wrinkles. 156%) provides your daily requirement of this vitamin.
Pepper is also one of the richest sources of vitamin C. This vitamin is necessary for the production of collagen and collagen is a protein that plays an essential role in maintaining the health and strength of the skin. One cup of 149 grams of bell pepper provides 211 percent of your daily requirement of vitamin C.
An observational study of a large number of women found that taking vitamin C was highly likely Reduces wrinkles and dry skin caused by aging.
6. Broccoli Broccoli is rich in a variety of vitamins and
minerals that are good for skin health, including
zinc and vitamins A and C.
Broccoli also contains lutein, a pigment from lutein. It is a class of carotenoids that act like beta-carotene. Lutein helps protect the skin from damage caused by oxidative stress. Oxidative stress is one of the factors that causes dry skin and wrinkles.
But the very small flowers of broccoli contain a special compound called sulforaphane, which can have significant effects and benefits. The anti-cancer effects of this particular compound can greatly reduce the risk of certain types of skin cancer.
Sulforaphane is also a powerful factor in protecting the skin from sun damage. Sulforaphane works for this protection; Neutralizing harmful free radicals and stimulating various parts of the immune system to function. Research shows that sulforaphane reduces the number of skin cells that die by ultraviolet radiation by 29% and its protective effect lasts up to 48 hours. . Evidence also confirms that sulforaphane can help maintain skin collagen levels.
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7. Tomatoes Tomatoes are a rich source of vitamin C and contain
all the important carotenoids, including lycopene. Studies show
that beta-carotene, lutein and lycopene protect the
skin from damage caused by sunlight and are effective in
preventing the formation of wrinkles.
Since tomatoes are rich in It is a variety of carotenoids, known as one of the most beneficial foods for maintaining healthy skin.
Nutritionists recommend eating foods rich in carotenoids such as tomatoes with fatty foods such as olive oil or cheese. . Fat increases the absorption of carotenoids in the body.
8. Tea Green
Green tea can help protect the skin against damage and aging.
Green tea contains a powerful compound called catechins, which works to improve skin health in a variety of ways. Because catechins are an antioxidant compound, green tea can protect the skin from sun damage.
In one study, 60 women were studied for 12 weeks. This study found that daily drinking of green tea can reduce skin redness caused by sunlight by up to 25%.
Regular drinking of green tea helps maintain moisture, softness and firmness of the skin and improves elasticity. The skin is effective. One of the most important effects of drinking green tea, which is related to its benefits for the skin, is the improvement of hydration to the skin.
Although green tea is one of the most useful options that you can choose to maintain healthy skin, it is recommended that Avoid drinking green tea and milk in one meal. Evidence shows that milk can reduce the antioxidant effects of green tea. 16 Important Dangers of Excessive Consumption of Green Tea Red grapes
Red grapes are famous for the presence of a compound called resveratrol in their skin. Resveratrol is known to be a very useful and effective compound in maintaining health, one of the benefits of which is to reduce the effects of aging.
In-field studies show that resveratrol can reduce the production of harmful free radicals. These free radicals damage skin cells and cause the signs of aging.
10. Bitter Chocolate
If you're looking for another reason to eat chocolate, it's the amazing effect of cocoa on your skin.
They consumed some antioxidant-rich cocoa powder every day for 12 weeks, their skin became firmer and their skin hydrated. In addition, participants 'skin tenderness increased, those who experienced flaking reduced the skin, participants' skin became less sensitive to sunburn, and blood flow to their skin improved, which provided more nutrients to the skin.
In another study, participants were divided into two groups; The first group consumed 20 grams of dark chocolate rich in antioxidants daily and the second group consumed the same amount of regular chocolate that had few antioxidants. After comparing the results, the skin of the participants in the first group was twice as resistant to UV radiation before it was burned.
In many studies on the effects of cocoa consumption on the skin, similar results were observed. Improving the appearance of the skin and reducing wrinkles are among these results.
Of course, in order to enjoy the most benefits of cocoa and to consume as little added sugar as possible, it is recommended to choose chocolate when buying dark chocolate. Which contains at least 70% cocoa.
Soy contains a group of plant compounds called isoflavones that can act like estrogens in the body, or Prevent them from increasing. Isoflavones can be effective in maintaining the health of various parts of the body, including the skin.
In a small study, a number of middle-aged women were studied. Participants took a soy isoflavone supplement for 8 to 12 weeks. This study showed that regular intake of isoflavones improves skin elasticity and reduces fine lines. Consumption of soy during menopause can increase collagen levels in the skin, reduce dry skin and have healthier and smoother skin. Isoflavones help protect the skin from ultraviolet radiation, thereby reducing the risk of certain types of skin cancer. Of course, these plant compounds can also protect the cells of internal organs from damage.
12. Sweet Potato
Beta-carotene is a nutrient found in plants and acts as a precursor to vitamin A, ie it is converted to vitamin A in the body.
Sweet potato is a rich source of beta-carotene. . 100 grams of sweet baked potatoes have the amount of beta-carotene, which provides more than six times your daily requirement of this nutrient. Beta-carotene is actually a natural sunscreen that can protect the skin from damage caused by light radiation. Protect from the sun.
People who get a lot of beta-carotene through their diet have healthier skin. Oranges, carrots, and some vegetables, such as spinach, also contain significant amounts of beta-carotene.
Diet has a significant effect on maintaining healthy skin. Therefore, you should adjust your diet so that you get enough of the nutrients needed to protect your skin. The foods introduced in this article are very useful options that you can add to Eat a healthier and more beautiful skin diet.This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .
Source: Healthline <// p>