Nutrients that rejuvenate the skin

Nutrients For Skin

A supply adequate is essential to protect your skin. It is as necessary as undergoing medical-aesthetic treatments or applying creams to prevent aging and the signs of aging.

Factors that affect the skin

After some time, our skin loses the ability to retain water, and the sebaceous glands secrete less sebum, which is why it tends to dry out.

Likewise, wrinkles appear due to the decrease in the production of collagen and elastin. Wounds also take longer to heal, as the skin does not regenerate as quickly, blood vessels become more fragile, and circulation slows down.

However, age is not the only issue involved in skin aging. Other factors can damage cells and damage skin tissue, such as:

• To live a sedentary lifestyle.
• Pollution.
• Excessive sun exposure.
• Stress.
• Tobacco and alcohol.
• Follow a bad diet.

Also Read: What are probiotics for? This is what science says

Take care of your skin with a good diet

If you think that you are neglecting your diet, note the following nutrients that we propose below to stimulate your skin’s cell regeneration.

Body cleansing

If too many toxins gather in the blood, the excretory capacity of the skin can be affected, leading to the appearance of blackheads, impurities, and a dull skin tone.

Therefore, to promote your body’s cleansing processes, you must avoid excess calories, sugars, and saturated fats, in addition to intake plenty of water and taking fiber daily to prevent constipation.

This fruit is rich in essential fatty acids, antioxidants that fight oxidative damage and help maintain healthy skin, and vitamins A, C, and B3, which relieve skin irritation and redness.

Anti-aging

A diet rich in antioxidants protects against premature aging of the skin. Broccoli, for example, is one of the best antioxidants in the world. It’s rich in vitamin C and contains isothiocyanates and sulfur compounds with anticancer properties. It is advisable to consume this vegetable twice a week.

Other antioxidants that you can include in your diet are virgin olive oil, legumes, and nuts, as they are potent antioxidants.

The tomato tambiéncontiene a powerful antioxidant called lycopene, which protects the skin from the damage caused by sunlight, and strengthens the immune system.

Cell regeneration

Vitamin A and beta – carotene involved in the cell renewal process, and if there is a lack, the skin becomes dry and rough. To avoid this, take fruits and vegetables daily, such as carrots, spinach, pumpkin, mango, peach …

Vitamin B is important for the skin to regenerate. The best sources are meat, green leafy vegetables, eggs, legumes, whole grains, dairy, and nuts.

On the other hand, Omega 3 fatty acids are part of the structure of cell membranes, so they are also essential for cells to regenerate correctly. Bluefish is one of the foods most rich in Omega 3; include it in your diet twice a week to prevent oxidative damage and cardiovascular problems.

The nuts are rich in Omega 3, so it is advisable to eat a handful a day (15 grams).

Skin hydration

When the skin lacks hydration, it dries out and becomes tight, so you should drink at least 2 liters of water a day (equivalent to 8 glasses).

While caffeine and alcohol dehydrate, water keeps skin hydrated, reduces fine lines and wrinkles, and helps rid the body of toxins, as we have already discussed.

Moreover, if you have trouble drinking water, take natural juices, herbal teas, soups … to facilitate fluid intake.

In addition, another of the nutrients that you should incorporate into your diet is avocado at least once a week.

Firmness

However, too much sugar damages collagen and causes the skin to become saggy. So, if you want your skin not to lose its elasticity, avoid simple sugars and refined flours, such as industrial pastries, soft drinks, candies, cookies, etc.

Skin elasticity

The proteins are the main component of elastin and collagen. If they are missing, the appearance of wrinkles is accelerated.

Lean meats, fish, and eggs are rich in protein, nuts, cereals, and legumes.

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