Foods that nourish your skin
The key to keeping your skin radiant and healthy and holding back the signs of aging, not only involves having good genes and following a good daily skincare routine. It is important to look after your skin from within and to do so you should eat a varied and well-balanced diet and follow a healthy lifestyle that will benefit you and your skin.
Healthy nutrition plays a vital role in the prevention of a whole range of diseases, but it can also modify the clinical course of pathologies such as acne, psoriasis, atopic dermatitis, etc.
We recommend a series of foods that include essential nutrients that benefit the skin and protect it from external aggressions from within and which you should incorporate into your diet or add them via oral supplements:
- Water: is essential for keeping your skin hydrated and eliminating toxins or unnecessary substances from your body by means of the renal function, among others. A large number of fruits contain 85% water (for example, water melon, melon, pears, cherries and oranges) and eaten either whole or as juices, they can help to replace some of the water we lose. It is extremely important to remember that, the higher the ambient temperature, the more water we need, because we will lose more fluid through sweat and evaporation through our skin.
- Fruit: citrus fruits such as oranges, grapefruit, tangerines, etc. are very rich in vitamin C, a powerful antioxidant that contributes to collagen synthesis, which is an essential protein for maintaining the firmness and elasticity of our skin. Other foods such as fresh parsley, raw pepper, kiwis and strawberries also contain vitamin C.
- Garden produce and vegetables:
- Broccoli: is rich in antioxidants and contains vitamins C and E, which protect the outer layer of the skin from UV damage.
- Carrots: are high in beta-carotene, the antioxidant that changes into vitamin A inside the body. This bio-element promotes tissue repair that contributes to photoprotection of the skin and delays the aging process.
- Pumpkin seeds: contain zinc, which is required for DNA synthesis, it augments the function of the immune system and promotes wound healing.
- Nuts: such as hazelnuts, which are relatively high in calories and are one of the best sources of vitamin E, which in turn nourishes the skin and protects it from the sun.
- Oily fish: contain high levels of omega 3 fatty acids, which contribute to cellular exchange processes as they increase membrane permeability and therefore, enhance cell function. Furthermore, they can also help reduce skin inflammation.
- Dark chocolate: chocolate with a cocoa content of at least 70% contains flavonoids, fatty acids and antioxidants that can protect your skin from UV rays. Cocoa increases blood flow and relaxes arteries, although some studies indicate that it could exacerbate facial acne vulgaris in men.
- Wholemeal cereals: contain antioxidants such as selenium, which protects cells by neutralising free radicals and boosts the immune system. It also promotes skin elasticity.
