Products for beautiful 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.

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.

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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. Relief from hyperpigmentation is promised 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.

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!

4. Rest

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.