Proper nutrition for beautiful skin

A diet for clear facial skin helps women get rid of blackheads and pimples, regulate the functioning of the sebaceous glands and make wrinkles less noticeable. It includes products that have a positive effect on the skin, restoring its firmness, elasticity and natural radiance. Not only those with problem skin should adhere to proper nutrition. A diet is necessary for everyone, without exception, because without it, even the most modern cosmetic procedures will not bring the expected effect.

Top 5 most useful products for clear skin

Nutrition for facial skin must necessarily include products that have a positive effect on its condition and prevent the occurrence of acne and pimples. Having made it a rule to use them daily, women will be able to significantly reduce the number of rashes and improve complexion . What products are these? Their list is as follows:

TOP 5 products that get rid of wrinkles

According to dermatologist and esthetician Joshua Zeichner, your daily diet determines how healthy, beautiful and youthful you look. What affects appearance? The correct ratio of nutrients, the presence of minerals, fatty acids and antioxidants. To prolong the youth of your skin, it is enough to adjust your diet and follow a simple diet, be sure to add products with all the necessary ingredients to your menu. aging skin substances.

Healthy strawberries: a source of collagen

The American Journal of Clinical Nutrition published research showing that vitamin C reduces the formation of wrinkles and prevents age-related dry skin. To improve your appearance, eat strawberries rich in this substance, so you will speed up collagen synthesis, and you can forget about early aging. This diet is not only healthy, but also very tasty.

Scarlet tomatoes: protection from the external environment

The carotenoid pigment lycopene gives tomatoes their appetizing color, but its role doesn’t end there. It increases protection against ultraviolet radiation, which is confirmed by research: volunteers, while on vacation, took 2.5 tsp daily. tomato paste and drank 2 cups of carrot juice. As a result, the number of complaints about sunburn was 2 times less than in the group that spent the same amount of time on the beach, but without adjustments to the menu. By protecting yourself from harmful rays, you will prolong your youth!

Exotic pomegranate: tone and health

Pomegranate seeds are rich in antioxidants, so once you include them in your diet, you can forget about fine wrinkles. They will provide ellagic acid, which reduces inflammation caused by aggressive environmental influences. The fruit also contains anthocyanins - these pigments, once in the body, stimulate the production of collagen. When thinking about how to prolong the youth of your facial skin, you can feast on the grains or use them for scrubs, because the results will be excellent.

Delicious salmon: a remedy against acne and skin cancer

True, this type of fish is not affordable for everyone. If you can't indulge in salmon, tuna, herring, mackerel or flounder will help. They also contain fatty acids and selenium, the latter neutralizing free radicals. Although these species are inferior to salmon, you will notice their effectiveness when taken systematically.

Delicious blueberries: the glow of youth

Those looking for products for youthful skin should pay attention to the berry, which satisfies the need for vitamins E and C. Together, they will give a healthy glow, even out the tone and neutralize the effects of free radicals. Arbutin will also be added to the active substances, bringing gentle whitening.

By relying on these components in your diet, you will be spared the need to buy cosmetics from anti-aging lines, because there will be no complaints about your appearance.

Diet for 28 days to get rid of wrinkles

American nutritionist Karen Fisher has developed an alternative to plastic surgery - you only need a month to get rid of age-related changes. The technique is based on research by dermatologists who have identified a number of harmful molecules called AGEs. What products contain them? The list will not be too long:

1. red meat;
2. milk and derivatives;
3. sweets, sugar and its substitutes;

Karen Fisher says the best weapon against wrinkles is the right approach to menu planning. She suggests starting with a 3-day detox, which will make it easier for you to get used to eating foods that are good for your skin. Gradually reduce your consumption of caffeine, meat, completely giving up milk, alcohol and sugar.

Having started the main stage, eat your usual delicacies for breakfast, and fill ½ of your plate with vegetables for lunch and dinner. Another ¼ will come from protein foods devoid of AGE molecules. Useful products include:

We can't forget about carbohydrates, so you'll reserve the rest of the free space on your plate for baked potatoes, basmati rice or quinoa. For dessert, enjoy banana, papaya or berries rather than sweets, because such a diet will provide antioxidants, selenium and fatty acids. By following these rules for 28 days, you will get rid of existing wrinkles and prevent the appearance of new ones.

Correction of diet according to skin type

The diet for healthy facial skin may not be the same for everyone. When compiling it, experts advise taking into account the individual characteristics of your dermis.

In addition to the products listed above, owners oily skin It is beneficial to regularly consume homemade chicken, soy, pumpkin, carrots, cucumbers, broccoli, avocados, apricots and grapefruits. Their inclusion in the diet can reduce the production of sebum and prevent the appearance of rashes on the face.

Women with dry and normal skin You should pamper yourself as often as possible with oatmeal, milk and fermented milk products, white cabbage, sweet peppers, spinach, melons and strawberries. It would also be a good idea to eat 1-2 tbsp daily. l. sprouted wheat. These products maintain the natural moisture balance in the epidermis and prevent its premature wilting.

At problem skin It is recommended to eat chicken eggs, kefir, garlic, onions, lettuce, and white cabbage. These products normalize metabolism, so they must be included in the diet. They will help cleanse the body of toxins and waste, which are the main cause of acne.

All women, regardless of skin type, are recommended to adhere to a balanced diet, balanced in the amount of proteins, carbohydrates and fats. Protein is a building material for dermal cells; if it is deficient, the process of their renewal is disrupted.

Proteins, fats and carbohydrates in the daily diet

Carbohydrates not only fill the body with energy, but also make the skin more resilient in the fight against adverse factors. Together with food, the female body should receive at least 90 g of these substances every day. The most beneficial carbohydrates for the dermis are those found in buckwheat, oatmeal, rice (especially brown and basmati), wholemeal flour, dairy products, vegetables and fruits.

Proper nutrition for beautiful skin is unthinkable without fat . Women who watch their figure often limit their use, thereby jeopardizing their youth and beauty. Fats make the skin elastic, so you can’t completely exclude them from your diet. Their optimal amount in the daily diet of an adult woman should be 40-45 g. Fats found in sea fish, olives, avocados, and vegetable oils have a beneficial effect on the condition of the face.

Dietary restrictions - prohibited foods

A diet to cleanse your skin is not only about eating healthy foods, but also avoiding junk food. To forget about acne and other unpleasant problems with the dermis of the face, you need refrain from use:

1. sweets;
2. cooking fats;
3. fried foods;
4. flour products;
5. canned foods;
6. smoked meats;
7. fast food;
8. salt and hot spices;
9. coffee and black tea;

If it is problematic to completely exclude prohibited foods from the daily menu, you should try to consume them as rarely as possible. You should also stop smoking. Under the influence of tobacco smoke, the dermis becomes irritated, thin and dry, and acquires a yellow tint.

Features of a diet for cleansing the skin

Proper nutrition for healthy skin should be varied and rich in healthy vitamins and microelements. In the summer, a woman needs to lean on fresh vegetables and fruits. These products will not only help her lose the extra pounds accumulated over the winter, but also improve the health of her dermis and saturate it with healthy vitamins. Soups prepared without the use of meat and hot spices will also help maintain beauty. Such food has a beneficial effect on the functioning of the digestive tract, the health of which directly affects the appearance of the face.

In winter, it is advisable to enrich the diet with auxiliary vitamin complexes.

Women interested in what nutrition should be for clear facial skin should try don't overeat . Even the healthiest foods can lead to deterioration of the epidermis if consumed in unreasonable quantities.

Watch a video about proper nutrition for perfect skin:

External skin cleansing - basic care

Cleansing, moisturizing and nourishing the skin of the face must be carried out not only from the inside, but also from the outside. Natural masks , prepared with olive oil, chopped oatmeal, fresh fruits, vegetables and other beauty products, will enhance the effect of the diet, restore elasticity to the dermis and relieve it of acne and blackheads.

Women should undergo cosmetic procedures regularly, choosing masks only for their skin type.

Additional measures for healthy facial skin

New York University dermatology professor Doris Day says aging occurs as a result of a combination of factors. According to her, genetic predisposition is responsible for only 20-30% of changes, and the remaining processes can be slowed down. Although you won't be able to completely beat time, you should pay attention to the following measures for beautiful skin.

1. Reduce your intake of sweets

What to do? Do not indulge in simple carbohydrates found in soda, sweets, honey, and white bread. When you want to treat yourself to a treat, grab a piece of antioxidant-rich dark chocolate. Healthy skin products containing vitamin C will also be a good treat, which will increase collagen production. Enjoy papaya, strawberries, oranges and kiwis for quick results.

2. Drink fluids

3. Watch your portion sizes

After constantly overeating, do you gain weight and some of the wrinkles disappear? But excess body weight leads to increased insulin and cortisol, which affects collagen production. If you also periodically go on a diet, then changes of more than 5 kg in the long term will accelerate aging. Even the most useful techniques will be powerless when the covers are constantly stretched!

5. Don't get discouraged

Constant depression affects the youthfulness of the skin, causing the formation of deep wrinkles. It is also accompanied by the production of hormones that weaken collagen production. To overcome depression, you need to eat right, ensure the proper level of physical activity and, if necessary, consult a specialist.

Conclusion

A diet can significantly improve the appearance of facial skin only if you stick to it for a long time, without allowing yourself any gastronomic indulgences. The first results after its start can be expected within 2-3 weeks. Correcting your diet will reduce the number of rashes on your face, smooth out fine wrinkles and restore skin elasticity.

Those who dream of flawless skin should add proper nutrition to the points “good cream” and “trusted cosmetologist”. You will learn from our article what exactly should be included in your daily diet.

1. Vitamins of youth and beauty
2. What foods are good for facial skin?
3. Drinking regime
4. Diet rules for healthy skin
5. Harmful products that spoil the appearance and color of the skin
6. Tools Overview

Vitamins of youth and beauty

It is much more effective to influence skin cells from the inside than to then “break through” to them from the surface of the epidermis using cosmetics.

Strict diets limit the supply of nutrients and negatively affect the condition of the skin and the body as a whole. In this case, the skin is nourished according to the residual principle. Make sure that your diet contains a balanced combination of proteins, fats and carbohydrates, as well as sufficient amounts of vitamins and microelements.

What is its use

Basic building material: amino acids are necessary for the synthesis of collagen fibers, which are responsible for skin elasticity.

Omega-3 and -6 fatty acids

Indispensable for lipid synthesis, have pronounced anti-inflammatory properties, and slow down the aging process.

Natural sorbent: absorbs and removes toxic substances (nitrates, pesticides, heavy metal salts).

Responsible for pigmentation.

Enriches cells with oxygen.

A natural antioxidant that protects against premature aging and evens out skin tone.

Vitamin A (retinol)

Participates in collagen synthesis, increases skin elasticity.

B vitamins

Necessary for normalizing metabolic processes in the skin, especially lipid and protein metabolism.

One of the main antioxidants, participates in collagen synthesis.

Prevents the formation of wrinkles and fights dryness.

Vitamin H (biotin)

A natural vasodilator that will help make dull skin healthy and radiant.

It has anti-inflammatory properties, regulates the functioning of the sebaceous glands.

Participates in the synthesis of structural elements of the skin.

What foods are good for facial skin?

Here is a list of products you need to improve your skin condition.

Fruits, berries, vegetables, herbs rich in fiber, vitamins B and C. Orange and red fruits will prevent a lack of beta-carotene and vitamin A. Avocados and bananas - melanin. Persimmons, green apples and pomegranates - hemoglobin. Useful both fresh and frozen, dried, boiled, baked.

Nuts - a storehouse of Omega-3, melanin, vitamins H and E. A very small portion per day is enough.

Whole grain cereals, durum wheat pasta, brown unpolished rice, brown bread, bran bread - main sources of fiber and vitamin B.

Fish and seafood will provide the body with protein, melanin, zinc, vitamin B and Omega-3 acids.

Lean meat, beef and pork liver also rich in protein, as well as iron, vitamins A and H.

Dairy products (including cheese and cottage cheese) are famous for their calcium content and healthy protein.

Fruits, berries, vegetables, and herbs are rich in fiber, vitamins B and C. © iStock

Drinking regime

Water is very important for the body: it helps restore skin damaged by the sun, wind and dry air from heating devices, restore its smoothness and elasticity, and avoid flaking. To optimize metabolic processes in the body, doctors advise drinking 1.5–2 liters of water daily (at the rate of 30 ml per kilogram of weight).

We are talking about pure still water. But tea, coffee, juices, compotes are not included in this norm.

Distribute the entire volume of liquid throughout the day so that you do not drink after 19:00 - otherwise edema may form. To remember to drink more often, keep water bottles on your desk, on your bedside table, in your car, etc.

Nuts are a storehouse of omega-3, melanin, vitamins H and E. © iStock

Diet rules for healthy skin

Analysis of the information received allows us to build a PP system.

Nutrition should be varied and balanced in the amount of proteins, fats, carbohydrates, vitamins and microelements.

It is better to eat food 5-6 times a day in small portions. Don't forget about breakfast and try to have dinner no later than three to four hours before bedtime.

For breakfast and lunch, eat protein foods, and in the evening, give preference to thermally processed vegetables, cereals and dairy products.

Drink enough water.

Eliminate junk food from your diet.

Harmful products that spoil the appearance and color of the skin

If you want to get rid of acne, dryness and other skin problems, limit your consumption of these foods.

Sweet

Recent studies have shown that foods with a high glycemic index (white bread, pastries, sugar, sweet soda) aggravate acne and also promote glycation - the gluing of collagen fibers and premature aging of the skin.

Nutrition should be varied and balanced in the amount of proteins, fats, carbohydrates, vitamins and microelements. © iStock

Salty

Salt retains water, so the abuse of various marinades and canned food is fraught with swelling under the eyes and more.

Fast food and semi-finished products

Processed meat may contain excess sodium, which also leads to water retention, edema, and swelling. Fatty and fried foods also disrupt liver function and contribute to premature aging. To somehow neutralize the negative effects of fast food, eat onions, ginger, turmeric, take vitamin E and zinc, but it’s better to just do without junk food.

While coffee acts as an antioxidant in moderation, drinking too much (more than four cups a day) is likely to cause anxiety and sleep problems. And the lack of night sleep will affect your appearance, because it is at this time that cell renewal occurs. The result of a lack of sleep is tired, aging, dry, wrinkle-prone skin. But that's not all.

In people with a slow metabolism, coffee can activate the sebaceous glands, which in turn threatens the formation of comedones and pimples.

Alcohol

Alcohol abuse leads to dehydration of the body in general and the skin in particular. The fact is that alcohol has a pronounced diuretic effect.

Tools Overview

Having nourished the skin from the inside, you can consolidate and enhance the effect by including cosmetics with the same beneficial substances in your care.

Steaming face mask with zinc “Clean Skin”, Garnier

Formulated with zinc and micronutrient-rich clay, it unclogs clogged pores and smoothes out uneven skin.

Intense moisturizing regenerating gel Hydrating B5 Gel, SkinCeuticals

Fluid with vitamin B5 and hyaluronic acid moisturizes the skin and provides it with nutrients.

Night serum Re-Plasty High Definition Peel, Helena Rubinstein

Retinol (vitamin A) activates cell renewal, and vitamin E protects them from the effects of free radicals.

Daily gel-serum for skin exposed to external influences, Mineral 89, Vichy

Vichy mineralizing thermal water in this product enhances the natural barrier and protective functions of the skin.

Proper nutrition for beautiful facial skin

Beautiful skin is a sign of good condition of the whole body. Therefore, before masking imperfections with cosmetics, pay attention to how you eat. Vegetarians, for example, believe that you need to eat what grows and not eat what does not grow: fruits, vegetables, nuts, grains grow; sausage, meat, Fanta do not grow. Be that as it may, everyone knows for certain: the simpler and more natural our diet, the better.

In order for your skin to be fresh and glowing from the inside, you need to adhere to certain rules.

❀ Eat light, varied foods. Your skin needs vitamins and minerals. Legumes, fish, bananas, pumpkin seeds, sunflower seeds, nuts, vegetable oils, seafood, fermented milk products (especially yogurt), oatmeal, buckwheat, sprouted wheat grains, fruits, vegetables, honey will benefit. Be sure to eat fruits and salads at least once a day. Don't forget that the menu should be varied.

❀ Drink at least two liters of water per day (unless, of course, you have kidney problems): liquid removes toxins from the body. It is better if it is mineral or spring water.

❀ Melt water is good for drinking (it has a different structure). Freeze the water in the freezer, then when it melts, strain it. Do not boil melt water. Drink it between meals.

❀ Refrain from drinking while eating or immediately after it - this will only dilute the gastric juice, reducing its concentration. If you have a habit of washing down your food with water, think, maybe this is the result of a lack of moisture in the body, when saliva is not produced in sufficient quantities? Drink slowly, in small sips, with pleasure. Stir the contents of the glass for at least 10 minutes. If you are used to the “desert” regime, do not try to restore normal water balance in a week. Do it gradually.

❀ Stop drinking coffee, strong tea, alcohol, cigarettes, and reduce sugar consumption. Avoid eating chips, sweets, lemonade and canned food.

❀ Include physical exercise in your daily routine. They help bring oxygen into the body and remove toxins from it.

❀ If you are on a diet, then try not to lose more than 1 kg per week. Rapid weight loss leads to loss of muscle tone.

Keep in mind that if your weight is 5 kg less than normal, this will not go unnoticed on your skin. You can calculate normal weight using the following formula: weight in kilograms divided by height in meters squared. An index of 19 to 25 is considered normal. If your body mass index is below 18, then you are classified as underweight.

❀ A few hours before bedtime, do not eat, drink only a glass of milk or juice.

❀ Healthy and blooming skin can be ensured by regularly drinking freshly prepared carrot juice, milk, herbal tea with chamomile, mint, lemon balm, or using the beauty recipes offered below.

Beauty Salads

❀ Soak 2 tablespoons of Hercules cereal in 4 tablespoons of cold boiled water. After 5 minutes, add 1 tablespoon of honey, puree from 200 g of any fresh berries and 2 tablespoons of chopped walnuts.

❀ Soak 2 tablespoons of semolina in 4 tablespoons of cold boiled water, combine with two coarsely grated apples, add 2 tablespoons of fresh strawberry or currant juice (can be replaced with orange or grapefruit juice), 2 tablespoons of chopped nuts, 2 tablespoons spoons of condensed milk.

❀ Soak in a plate in the evening 2 tablespoons of Hercules Extra flakes, 1 teaspoon of bran powder, 1 teaspoon of dried seaweed powder. In the morning, add cold water, lemon juice, raisins, chopped dried apricots, prunes, nuts or seeds and a grated apple to the mixture.

Beauty drinks

❀ Beat 1 yolk, 2 tablespoons honey, 1 tablespoon lemon juice, 2 tablespoons carrot juice, 6 tablespoons apple juice and ½ cup boiled water.

❀ Mix 1 raw yolk, ½ glass of cold milk and 1 tablespoon of honey.

❀ 200 ml apple juice, juice of 1 lemon, 1 tablespoon of honey.

❀ Dissolve 2 tablespoons of honey in 0.5 liters of cold fresh milk, add 2 tablespoons of compote, 1 tablespoon of apricot juice and 1 raw yolk.

❀ Cut an orange and three lemons into small pieces, add 0.5 liters of water and boil for 10 minutes. Then add 2 tablespoons of honey and boil for another 5 minutes. Strain the broth through cheesecloth and store in the refrigerator. Drink the drink three times a day before meals, 100-150 ml.

Nutrition correction

You can adjust your diet depending on your skin types, since an incorrectly selected diet can worsen the condition of the skin and cause acne, peeling, etc.

For oily skin.

❀ Try to eat as many fresh vegetables and fruits (except bananas) as possible. White cabbage, greens, onions and green salad are especially useful. If your skin is too shiny, try replacing meat dishes with soy.

❀ It is necessary to exclude spicy, salty and fatty foods, as well as foods prepared by fermentation.

For dry skin.

❀ It is necessary to increase the amount of vegetable fats in the diet. Therefore, try to dress salads and cook food exclusively with vegetable oils (rapeseed, olive, sunflower, soybean). Soy products and white cabbage are very healthy. If your skin is peeling, then prepare mashed potatoes with milk more often (by the way, it is also useful as a cosmetic mask).

❀ It is necessary to exclude animal fats (especially chicken legs, fatty pork and lamb), as well as all kinds of mayonnaise-based sauces.

For particularly sensitive skin.

❀ You should increase the amount of low-fat dairy products, cottage cheese, homemade cheese and seafood in your diet. It is advisable to steam or boil the fish, but do not fry it. Be sure to include bran in your daily diet.

❀ It is necessary to exclude smoked meats, garlic, onions and eggs.

For combination skin.

❀ It is very difficult to choose the right nutrition for combination skin. Indeed, in this case there are simultaneously areas of dry, oily and sensitive skin. Therefore, when choosing a diet, decide which defects bother you most.

❀ It is necessary to exclude smoked meats, fried meat (pork and beef), salt, as well as all products that are contraindicated for the skin type that is most pronounced in you.

For acne.

❀ Acne occurs on any type of track, and not just on oily ones (as is commonly believed). Therefore, choose products that are recommended for your skin type.

❀ If you have severe acne, try as much as possible to heat-treat your food less.

❀ It is necessary to exclude canned foods, sweet products, as well as all those products that are contraindicated for your skin type.

❀ For rosacea, you should limit the amount of table salt, sugar, sweets, flour products, vinegar, pepper and other hot spices. There is no need to get carried away with strong tea and coffee (they, by the way, negatively affect your complexion). The menu should include more vegetables, fruits, dairy products, rye bread, boiled lean meat and fish.

❀ For rosacea, accompanied by pronounced inflammatory phenomena on the face, one-day fasting (once a week) may be useful.

With seborrhea.

❀ You should take vitamin B, which is found in wholemeal bread, bran, cereals, yeast, nuts, etc.

With a pronounced capillary network.

❀ Choose food that digests quickly. Many nutritionists, with a pronounced capillary network, recommend separate meals so that food is digested completely and in a short time. And try to eat often, but in small portions.

❀ It is necessary to exclude products containing caffeine (strong tea, coffee, cola), too spicy seasonings (especially now popular “Korean” seasonings).

With painful pallor.

❀ Most likely, your body does not have enough animal fats. Be sure to include lean meat, fish and poultry in your diet. It is advisable to boil or steam only meat dishes rather than fry them.

❀ If you have pale skin, it is useful to drink a glass of red wine before dinner (if there are no contraindications), but no more than 150 ml per day. The substances it contains have a beneficial effect on the blood. By the way, natural pomegranate juice has the same effect.

❀ It is necessary to exclude salty, spicy and pickled dishes, as well as food that has been subjected to long-term heat treatment.

❀ In order for the skin to remain young and beautiful for a long time, cosmetologists advise not to forget about one important rule - eat 1 tablespoon of vegetable oil daily.

❀ The so-called anti-dermatitis vitamins (P, B6 and biotin) are of great importance, preventing rut inflammation. These vitamins are found in large quantities in yeast and cereal grains. By the way, wholemeal flour (especially bran) contains significantly more B vitamins than wheat flour. This is why it is beneficial to eat bread baked from wholemeal flour.

❀ The skin also needs vitamin C. Cosmetologists advise drinking lemon juice diluted with water, but without sugar, on an empty stomach for a week.

❀ Seasonal treatment with strawberries or blueberries rejuvenates the skin.

❀ To keep your skin young, you need to eat a lot of vegetables and fruits. These products of plant origin are a real storehouse of vitamins. Thanks to them, the intestines work better, therefore, toxins are not absorbed into the body and skin.

❀ Cucumbers are very valuable for maintaining healthy skin, hair, and teeth - they contain a lot of potassium, silicon, and sulfur.

❀ At the end of spring or winter, it is advisable to take multivitamins “Hexavit” or “Undevit”. Vitamin A is a beauty vitamin. When there is not enough of it, the skin becomes dry, the hair becomes dry and brittle, and falls out easily. This vitamin is found in products of animal origin, as well as in the form of provitamin (carotene) in plant foods - carrots, tomatoes, apricots, dried apricots, sea buckthorn, etc.