Proper nutrition for better facial skin

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.

You can also grow healthy products yourself; you can purchase seedlings

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 contribute to 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.

Expert:

Irina Shirshina,
endocrinologist, nutritionist at the multidisciplinary clinic "MedicCity"

Skin problems, unfortunately, are not limited to teenagers. Acne, blackheads, oily shine, redness and flaking can become a serious problem for a mature man. But the face is a person’s “calling card”; your self-esteem and your mood largely depend on the condition of your facial skin. Have you noticed skin problems in your reflection in the mirror? Don't be upset:

Skin is the only organ in your body capable of regeneration. This means that most of the shortcomings can be eliminated.

Nutrition plays a key role in skin health. Through it, the body removes unnecessary and harmful substances, so the quality and composition of food directly determines how your face will look. It will also be affected by excessive consumption of coffee or energy drinks, which you use to cheer you up in the morning and throughout the day. And what you “threw into the fire” at gatherings with friends during a match of your favorite team. To get rid of an “unflattering illness”, it is important to change your approach to nutrition and get rid of bad eating habits. Here are a few rules to follow:

1. Choose the “right” sweet

If you have skin problems, then first of all limit your consumption of sweets: chocolate, cookies, cakes and other confectionery masterpieces. What did they do wrong in front of man? Sweets contain, in addition to flavor enhancers and preservatives, so-called fast, or easily digestible, carbohydrates, which means that after a meal the sugar level in your blood rises sharply, causing a jump in the level of the hormone insulin. Such a jump promotes the activation of inflammatory processes at the cellular level, and also makes the body more susceptible to various infections. It follows that all traditional sweets are “pro-inflammatory foods” and can potentially lead to pimples, blackheads, etc.

Let fruits and berries now take the place of the usual sweets in your diet. But here, too, moderation is required, since fruits and berries also contain fast carbohydrates (but there are no chemicals in them).

2. Avoid fatty foods

Excess fat obtained by the body from the food you eat is not only stored in the form of extra pounds, but also contributes to increased oiliness of the skin due to increased sebum production. As a result, the pores through which the skin exchanges gases (“breathes”) and also removes toxic and harmful substances become clogged, allowing bacteria to multiply in them. This leads to the formation of acne.

Make sure that the meat you are going to eat is lean. Add seafood to your diet. Avoid eating smoked sausages and fatty dairy products, including cheeses.

Recommendations regarding the elimination of fatty foods are largely designed to maximize the work of the liver, an organ that is the main detoxification base of your body, where many biochemical and metabolic processes take place, including those related to hormones.

3. Eliminate things that are known to be harmful from your diet.

Do not overuse fast food, chips, snacks, croutons and crackers. These products contain a lot of salt, spices, flavorings and oils. These ingredients hinder and disrupt the functioning of the intestines and sebaceous glands. Also be careful with the use of spices and seasonings (horseradish, sauces, mayonnaise, pepper, mustard). Frequent and abundant consumption of foods rich in essential oils - garlic, onions, radishes - can have a negative effect on the condition of the skin.

Avoid spicy food - it affects not only the intestines and liver, but also affects the peripheral nervous system, which, among other things, is also responsible for the regulation of sweat and sebum secretion, as well as the tone of blood vessels.

Take a closer look at green vegetables and herbs - they are rich in zinc, which regulates the functioning of the sebaceous glands and ensures the normal functioning of the intestines due to their high fiber content.

4. Be selective about your drinks

Your best assistant on the path to healthy and beautiful skin is clean drinking still water. Drink at least 1.5-2 liters of liquid per day (you can add other drinks, but the majority of this dose should be water). If this is an unusual amount for you, then just put a bottle of water next to you and drink in small portions throughout the day - as much as you like.

Be careful with various carbonated and non-carbonated drinks. Many of them are characterized by a high sugar content; in addition, they contain a whole list of chemicals (dyes, preservatives, taste improvers, stabilizers). Thus, these “thirst quenchers” deal you a double blow - they negatively affect the condition of the gastrointestinal mucosa, and also lead to the development of skin rashes, allergic reactions and acne, which are nothing more than an attempt by the body to get rid of unnecessary “chemical load” "

When it comes to alcoholic beverages, the rule of moderation is true, with an eye to quality. A glass of good wine will have a beneficial effect on the body, including the digestive processes, and the substances it contains are natural antioxidants that slow down the aging process of cells. In the case of alcohol abuse, the vessels and, consequently, the blood supply are primarily affected. The skin is no exception: dilated blood vessels and capillaries contribute to the development of inflammatory reactions.

Among dairy products, it is better to give preference to its dietary representatives: kefir, live yoghurts. They improve metabolic processes and normalize intestinal flora.

5. Watch your diet

The modern fast pace of life dictates its own rules. Many people no longer even notice the lack of breakfast, the replacement of a full lunch with constant snacks during the working day, and they often overeat at dinner, sometimes just before bed. Problem skin does not tolerate such neglect.

Your body requires regular nutrition with three main meals, the last of which no later than 3-4 hours before bedtime. Light snacks if necessary.

Remember, this is not a call for complete abstinence, but for complete control over the quality and quantity of what we eat. Of course, you should stop smoking and normalize your diet and sleep patterns. This will exclusively benefit the entire body and will serve as a long-term investment in your health.

But don’t expect quick results, even if you start eating right and normalize your daily routine. Harmful substances have accumulated in your body for more than one day; it takes time to cleanse the body. Moreover, at first after the introduced changes in diet, it may seem that there is some exacerbation of inflammatory processes on the skin. These are the consequences of enhanced removal of accumulated toxins and waste from the body. The time for complete renewal of the epidermis under the age of 25 is on average 21-28 days, gradually increases to 35-45 days by the age of 40, and after 50 years it can reach 56-72 days.

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To keep our skin healthy and beautiful, we buy dozens of bottles of cosmetics - it’s scary to even imagine how much money we spend on them. But back in 2005, American dermatologists found out that wrinkles, acne, hyperpigmentation and even dry skin can be gotten rid of cheaply and tastefully. You just need to include a few foods in your diet.

Bright Side shares recommendations for a balanced diet from the book “Cosmetic Dermatology. Principles and Practice”, thanks to which you will no longer need foundation.

For age spots

Hyperpigmentation may indicate lack of vitamins, in particular B12. Animal products are rich in this vitamin. However, you can get rid of excessive pigmentation without meat - you just need to follow a certain diet.

What to do:

1. Promises relief from hyperpigmentation vitamins C and E and antioxidants, such as ellagic acid and grape seed extract. These beneficial elements are found in large quantities in citrus fruits, strawberries, kiwis, pomegranates and tomatoes.
2. Pigmentation becomes even more noticeable if you stay in the sun for a long time. To protect your skin from ultraviolet rays, you need to eat foods rich in antioxidants: berries, grapefruits, pineapples, plums, Brussels sprouts and kale, chili peppers, spinach and buckwheat.

For oily skin

Causes:

It has long been proven that foods with a high glycemic index increase the secretion of sebaceous glands. As a result, the glands secrete more sebum than is necessary for hydration, and this becomes the cause of oily shine.

What to do:

1. Cosmetics save you from oily shine only for a short time, while diet high in vitamin A will help to significantly reduce sebum secretion. In addition, it is simply delicious and uncomplicated - just add it to your diet dried apricots, mangoes, carrots, egg yolks, spinach and sweet potatoes.
2. Also worth reduce consumption of foods with a high glycemic index. Eat less white bread, buns, potatoes and soft wheat pasta, and soon your skin problems will be forgotten.

For pimples and acne

Cause:

Once again, foods with a high glycemic index are to blame - it’s not for nothing that acne problems most often occur in those with oily skin. Due to the increased activity of the sebaceous glands, the pores become clogged, bacteria begin to multiply in them and an inflammatory process develops.

What to do:

1. You can also get rid of acne with diet. The main thing is that the diet includes as many foods rich in polyunsaturated fatty acids, which relieve inflammation. To put it simply, you need to eat as often as possible fruits, vegetables, walnuts, flax seeds and flaxseed oil, seaweed, seafood and fish.

For dry skin

Causes:

Excessive dry skin also indicates excess vitamin E and lack of cholesterol. The last reason is typical for vegetarians, since we get the largest share of cholesterol from meat and fish.

What to do:

1. It is necessary to increase the concentration in the diet monounsaturated fatty acids. They are best absorbed by consuming whole foods rather than oils and nutritional supplements: beans, seaweed, eggs, soybeans, avocados, peanuts and other nuts.
2. If you are not a vegetarian, try to eat regularly meat and fish. Will be especially useful albacore tuna, lake trout, mackerel and salmon.

Wrinkles

Causes:

The severity of wrinkles is greatly affected by the presence of alcohol in the diet, as it causes dehydration. Sugar can also be a cause of premature skin aging, because the glucose it contains makes the skin less elastic.

What to do:

1. More than 10 years ago, American researchers discovered that Antioxidants also promote rejuvenation. For example, if every day there is products containing soy, then the signs of skin aging will become almost invisible, and you will completely get rid of wrinkles in the corners of your eyes.
2. Studies have also shown that the least wrinkles are visible in Swedish adults, and this is also a consequence of a proper diet. The diet of these people is rich green leafy vegetables, spinach, asparagus, celery, eggplant, garlic and onions. And here red meat, sugar, butter, margarine, milk and dairy products there's almost none in it.

Dark circles under the eyes

Cause:

It is a mistake to think that dark circles under the eyes only indicate lack of sleep. They may be a symptom of a serious illness - allergies or intolerance to certain products, which lead to inflammation and darkening of the area around the eyes.

What to do:

1. Get tested for food intolerances while waiting for tests remove potentially dangerous foods from your diet - for example containing lactose. These include dairy products, baked goods, chips, instant coffee, instant soups and artificial sweeteners.
2. If the cause is not an allergy, then dark circles may warn you of dehydration. So drink up water and don't overuse coffee.
3. It is also worth adding to your diet foods that contain heme iron and increase hemoglobin - its deficiency can also affect the appearance of circles under the eyes. So try to eat more red meat, tuna, egg yolks and buckwheat porridge.