Products to improve complexion

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.

The content of the article:

1. Causes of unhealthy complexion
2. How to improve
3. Food
4. Replenishment of vitamins and minerals
5. Daily care
6. Cosmetic procedures

A healthy complexion is one of the main indicators of a person’s external beauty. That is why every woman strives to make her skin matte, velvety, and bring it closer to its natural shade. Among the factors influencing the color of the skin are both external and internal. At the same time, not all decorative cosmetics, even in the hands of the most skilled makeup artist, can change the situation for the better. The most effective will always be a comprehensive solution that takes into account all the characteristics of the body and circumstances. This article provides information about the possible causes of deterioration in complexion and the most effective ways to normalize it.

Causes of unhealthy complexion

It’s not just the summer sun in the form of a golden tan that leaves its mark on your skin tone. A lot of factors can either improve your complexion or make it less attractive. This cosmetic effect is more disturbing to the female part of the population. At the same time, the use of decorative cosmetics should not become the main solution to the problem, because there are many serious reasons for an unhealthy complexion. Some of them require more thoughtful action.

The main reasons for the loss of natural radiance and natural shade of the skin are as follows:

Poor nutrition. Insufficient consumption of healthy foods leads to a deficiency of important substances that are responsible for the functionality and appearance of the skin. The presence of an increased amount of fats and carbohydrates in the diet slows down metabolic processes in cells, increases the secretion of sebum, impairs oxygen supply, and contributes to clogging of pores. Coffee, strong tea, as well as sweet carbonated drinks lead to negative changes not only in color, but also worsen the relief and can provoke the appearance of acne.

Bad habits. Red spots on the face and capillary networks on the nose and cheeks are evidence of alcohol consumption. Often a distinctive feature of smokers is a yellowish-gray color.

Use of medications. Medications that worsen complexion include oral contraceptives, antibiotics, diuretics, etc.

Improper work and rest schedule. Lack of healthy sleep depletes the body, which quickly affects a person’s appearance. Bags under the eyes and dark circles appear, and premature aging develops. The skin becomes dull and sluggish. Increased physical activity and, oddly enough, a sedentary lifestyle also have a negative impact. When you stay in one position for a long time, a spasm of blood vessels occurs, which is why they are not able to fully deliver the necessary nutrients.

Age-related changes. With age, collagen synthesis in the body slows down, which leads to loss of skin elasticity, the appearance of wrinkles, and changes in shade. Menopause also leaves its mark, because during this period hormonal levels change and the body adapts to the imbalance of hormones. Flushing of blood contributes to redness of the facial skin.

Influence of the external environment. Such factors include large temperature changes, exposure to sunlight, namely, excessive tanning both on the beach and in the solarium. In this case, elasticity is lost, tissues are dehydrated, a grayish tint appears, as well as pigment spots. Dry indoor air leads to oxygen starvation of epidermal cells and loss of moisture. Seasonal changes in weather conditions do not have a positive effect on the skin, because... lead to vitamin deficiency and, accordingly, cell depletion. Strong wind, dust and gas pollution are also negative environmental factors.

How to improve your complexion

Normalizing your diet and giving up alcohol and cigarettes is the first comprehensive step that any person needs to take, even those without serious health problems. A simple refusal of harmful foods and habits will bring enormous benefits to the body. Due to the large number of diseases leading to deterioration of complexion, it is also worth visiting a doctor, undergoing diagnostic procedures and, if necessary, starting treatment for the root cause of the disorders. However, we must not forget about additional activities that can improve skin tone in a short time.

What foods improve your complexion?

We are what we eat. This truth can also be used in the context of discussions about external beauty. For example, smoked sausages, canned food, alcohol, fried foods, sweet carbonated drinks provoke negative changes in the protective skin of a person, acne, unsightly spots, areas of peeling, red stars, etc. appear. Therefore, you should avoid them.

In general, the key to a beautiful complexion and health is many factors, but the very first thing you need to do is adjust your diet, include healthy foods and exclude dangerous ones.

You can improve your skin tone by eating the following products:

Lean meat. A lot of protein is found in beef, rabbit, and turkey.

By-products. The liver is useful for more than just blood. It supplies vitamin A to the body.

Eggs. A valuable source of protein, but should not be abused. According to some reports, you should eat no more than 1 chicken egg every two days. You can replace it with several quail eggs.

Seafood. Also supplies protein and minerals.

Dairy. Including hard cheese, cottage cheese, butter, and milk in the menu will help improve your complexion.

Juices. Carrot juice has become very popular in terms of normalizing skin tone. Fresh juices from beets, melon, watermelon and citrus fruits are also beneficial for the skin.

Fresh vegetables, fruits and herbs. Any yellow and orange fruit supplies the body with vitamin A. It is healthy to eat fresh potatoes, carrots, pumpkin, spinach, lettuce and cabbage.

Cereals. Corn is rich in vitamin A. You can restore a healthy glow by eating sprouted wheat seeds.

Legumes. Fresh green peas supply vitamin E.

Replenishment of vitamins and minerals

To restore the natural blush on the face and velvety skin, you need to replenish the balance of vitamins and minerals that perform important functions and affect a person’s appearance.

Let's look at what vitamins are good for the skin:

Vitamin A. Due to its lack, the skin is exposed to the negative effects of the external environment, so it peels off, becomes dehydrated, and red spots and areas of inflammation appear on it. To increase the protective functions of the epidermis, and at the same time even out the tone, take vitamin A.

B vitamins. B2 improves cellular metabolism and respiration, helps in the treatment of dermatitis. B7 actively stimulates regeneration processes in the skin. B9 also restores cell structure and strengthens the walls of blood vessels.

Vitamin E. Has incredible antioxidant properties. It perfectly prevents premature aging. Actively protects against free radicals and the effects of negative external factors. With systematic intake of this vitamin, the skin becomes softer and more attractive.

Micro- and macroelements can be obtained from food, mineral waters or used as food supplements.

Let's look at what minerals will help restore the natural glow and health of the epidermis:

Zinc. Takes part in all processes of cellular metabolism and is a unit of the genetic apparatus. Necessary for both growth and cell division.

Calcium. Restores skin elasticity and normalizes the permeability of skin cell membranes.

Manganese. Increases the stability of membrane structural elements and neutralizes the effects of free radicals. Normalizes muscle functionality, preventing the appearance of facial wrinkles. Eliminates pigmentation and fine scaly rashes.

Sulfur. Contains melanin, which provides protection against harmful ultraviolet radiation. By consuming a sufficient amount of this substance, you can slightly tighten the skin, eliminate itching and redness.

Magnesium. Restores energy reserves in cells. Normalizes the metabolism of fats, carbohydrates and fats, and also stimulates collagen synthesis. Sufficient consumption prevents the development of wrinkles, relieves puffiness and helps get rid of paleness on the face.

Daily care to improve complexion

Beautiful skin is often the result of painstaking daily care. You can't ignore her morning and evening cleansing. This is, firstly, washing with clean cool water. Secondly, tonics and scrubs.

It is known that particles of decorative cosmetics only temporarily mask imperfections, and if makeup is not removed in a timely manner, they mix with dead cells and natural skin secretions, resulting in a sallow complexion. To prevent color changes, you should use high-quality and safe cosmetic removers.

Very effective for restoring a healthy skin tone are masks based on yeast and egg whites, lemon, parsley, potatoes, natural coffee, carrots, tomatoes, cucumbers and fermented milk products. For best results, you should approach the choice of mask composition responsibly, select the most suitable ingredients for your skin type to quickly even out the tone.

Folk recipes for home care products not only refresh the skin, but also increase blood circulation and improve metabolism. The result will be noticeable after the first procedure, but for a lasting effect you need to perform them 2-3 times a week.

Let's look at the most popular options for face masks:

Orange mask. Tightens pores, eliminates shine, mattifies and restores skin radiance. At the same time, it is easy to prepare. The ingredients are: 1 tbsp. l. juice squeezed from orange, 2 tbsp. l. natural low-fat yogurt or homemade curdled milk, 1 egg white. First, beat the egg whites into a thick foam, then carefully stir in the juice and yogurt. The mass is easily distributed over the skin. Exposure time is from 15 to 20 minutes. Rinse off with cool, clean water.

Yeast mask to improve complexion. Live yeast in the amount of one teaspoon is diluted with warm milk to obtain a homogeneous paste, which is applied in an even layer for 15 minutes.

Also, do not forget about the use of moisturizing creams and special protective agents on days with increased solar activity, because ultraviolet radiation can lead not only to a bronze tan, but also to an unhealthy brown complexion.

Professional cosmetic treatments to improve skin tone

Among the many salon procedures, there are those whose action is aimed at eliminating dull skin tone. They are quite expensive, but are highly effective. Each technique has its own indications and limitations, so before starting the course it is urgently necessary to determine the form of the disorder, take into account all development factors and make a diagnosis.

In general, beauty salons and private clinics offer the following activities to improve skin tone:

Chemical peeling. This is a very effective way to cleanse and correct the surface of the skin. After external application, special preparations have a multifaceted effect through a chemical burn of varying degrees of intensity. Even superficial treatment gives excellent results in the form of a uniform shade, smooth surface, increased elasticity and toning of the skin. The procedure is quite dangerous in the wrong hands, so it must be carried out within the walls of a specialized salon.

Laser peeling. It is performed using a laser, which acts with pinpoint precision. Easily copes with age spots, eliminates dull and brown complexion.

Face massage. This safe and pleasant procedure is performed by a professional massage therapist. Stimulates blood circulation, tissue regeneration, eliminates minor skin irregularities and significantly improves skin tone. Such procedures can be done independently at home, after familiarizing yourself with the basic rules.

How to improve your complexion - watch the video:

If you eat the right products for facial beauty, then you will definitely see the result. The body is replenished with all the necessary vitamins and minerals, which means much less effort is required to correct beauty. The hair is shiny. The nails are strong and will not peel. Teeth are fine. Skin glows.

So many studies and experiments have been carried out! How many recommendations have been made by dermatologists, nutritionists, and nutritionists to keep your facial skin healthy and beautiful! And the price of effective cosmetics based on natural products is... no comment. A number of studies by American scientists dealing with the problem of “purity” confirm that wrinkles, hyperpigmentation, acne and even dry skin are “treated” cheaply and tastefully. In the literal sense of the word - “tasteful”. After all, some foods in the diet help maintain the freshness of your facial skin or help it “get better.” We offer some tips on what foods to eat for facial beauty.

Dark spots

They most often appear on the arms, face and chest. Their color ranges from pale yellow to dark brown.

Why is there a problem?

One of the possible reasons is a deficiency of vitamins, in particular B₁₂, and some minerals. The result is metabolic disorders. Intoxication of the body and stressful situations are also among the “provocateurs” of hyperpigmentation.

Pigment spots especially appear if you stay in the sun for a long time. Foods rich in antioxidants help protect your skin from harmful ultraviolet rays.

What to include in your diet?

It is worth paying attention to the following facial beauty products:

Meat – main source of vitamin B₁₂, which converts carbohydrates into energy.

Citrus (grapefruit, lemon, lime, oranges) – rich in vitamins and minerals. Promote collagen production and reduce melanin content in the skin.

Berries. Viburnum, blueberries, raspberries, black currants are a source of vitamin C and antioxidants. Strawberry ellagic acid minimizes the effects of harmful ultraviolet radiation. Sea buckthorn is a champion in vitamin E content.

Cabbage. White vegetables contain many times more vitamin C than citrus fruits. Broccoli is a supplier of vitamins and minerals in “gigantic quantities” and a hormonal normalizer. Brussels sprouts are low in calories and contain phosphorus, potassium, and iron. Leafy (Peking) – a source of vitamin D.

Green leafy vegetables. In addition to vitamin C, it also contains silicon dioxide, which is important for the synthesis of connective tissue.

Tomatoes. Lycopene from red vegetables – protects the skin from free radicals and ultraviolet radiation.

Oily skin

It has been scientifically proven that foods with a high glycemic index contribute to increased secretion of the sebaceous glands. Vitamin A deficiency goes hand in hand with iron deficiency, which is also a contributing factor to oily skin.

Why is there a problem?

Oily skin is a disruption of the sebaceous glands. To reduce sebum production, eat foods rich in vitamin A. Eat orange and yellow fruits and vegetables - they are a source of retinol, beta-carotene (vitamin A).

What to include in your diet?

Egg yolk. Its vitamin A is a tissue regenerator. Vitamin D – detox. There is also a rejuvenating antioxidant - vitamin E. There is linolenic acid, choline, melatonin.

Beef liver – a source of vitamins of almost all groups and an “iron” pantry. It contains a lot of selenium.

Mango. A dietary exotic fruit, rich in vitamins and minerals, essential and organic acids, and natural antioxidants. Mango carotenoids improve the color and tone of the skin, making it “glowing”.

Pumpkin – a non-calorie source of beta-carotene, which is transformed in the body into vitamin A. There is more of it in pumpkin than in carrots. There is a rare vitamin T (carnitine). Pumpkin seeds are a source of zinc, which is involved in regulating sebum secretion.

Reduce your consumption of foods with a high glycemic index to a minimum. It’s good for both skin and figure.

Pimples, acne, acne

Those with oily skin often suffer from these “disadvantages”.

Why is there a problem?

The sebaceous glands are very active. In this case, the skin pores become clogged. They begin to rapidly multiply bacteria and inflammatory processes.

Products with a high glycemic index, containing gluten and gluten are an indirect or direct culprit of acne and pimples.

The cause may be hormonal imbalance and poor absorption of dairy or other products.

What products to eat for facial beauty?

Diet is one way to solve the problem. Eat foods that contain a lot of polyunsaturated fatty acids, which relieve skin inflammation. And also

Walnuts. Source of alpha-linoleic acid, vitamin E, lecithin, iodine, manganese, copper.

Flax seeds (linseed oil). A powerful superfood, one of whose properties is anti-inflammatory action. Omega-3 fatty acids from the seeds promote rapid wound healing. Skin rashes, redness, and irritation are minimized when consuming flax. Read more about the properties of flax seeds on our website.

Fish and seafood. They contain a lot of fatty acids, which are needed for the absorption of vitamin A and to protect the cell membranes of the skin. Improving blood circulation and increasing elasticity are also on the list of benefits.

Seaweed. Indispensable in detox programs and cleansing pores from the inside.

Dry skin

The unspoken motto of nutrition for dry skin is balance and plenty of water. Low-calorie diets are not recommended.

Why is there a problem?

Excessive dry skin can be caused by excess vitamin E, vitamin A deficiency, or lack of cholesterol.

What to include in your diet?

Increase the concentration of monounsaturated fatty acids in the body. Due to the products that are best absorbed with them. If vegetarianism is not your thing, eat meat and fish (salmon, mackerel, trout, tuna). 2 tablespoons of oil per day (preferably olive oil) is a good “helper” for the skin.

Beans. Low in calories. Source of monounsaturated fatty acids, proteins, valuable amino acids, fiber.

Eggs. Rich in sulfur, which prevents dryness and flaking of the skin. Stimulates metabolism.

Meat. Provides the lion's share of cholesterol for the body.

Avocado. Lots of fiber and a set of unsaturated fats, rare vitamins (K, F), zinc, powerful antioxidants. A valuable source of biotin, vital for the metabolism of fats, proteins, and carbohydrates.

Grape. In addition to the rich vitamin and mineral composition, it is a good source of additional moisture for the skin.

Peanut. It contains many healthy monounsaturated and omega-3 fats that work to moisturize and maintain skin elasticity.

Wrinkles

A sign of skin aging. Research shows that antioxidants are effective in the fight against aging.

Why is there a problem?

One of the reasons for the appearance of wrinkles is the presence of sugar, since the glucose it contains reduces skin elasticity. By damaging collagen fibers, sugar makes them unable to repair themselves.

Drinking alcohol, causing dehydration, greatly affects the expression of wrinkles. Selenium deficiency is another reason.

What to include in your diet?

Give up alcohol, reduce your consumption of sweets to a minimum. Try these facial beauty products:

Eggplant. They are low in calories (28 kcal per 100 g of product). Promotes the production of collagen, normalizes metabolic processes.

Black chocolate. Its antioxidants even out the skin and protect against harmful UV.

Green leafy vegetables. Rich in silicon dioxide, which is responsible for skin elasticity and freshness. Zinc, present in all enzymes and hormones. Vitamin E, folic acid.

Garlic. Contains a lot of selenium, which activates vitamin E, preventing the formation of free radicals. Vitamin A renews cells.

Dark circles under the eyes

They can appear not only due to fatigue or lack of sleep.

Why is there a problem?

Food allergies or intolerances. If the symptom of dark circles is “long lasting”, consult a doctor and get tested for food intolerance. Eliminate potentially dangerous milk, instant coffee, and sweeteners.

Lack of iron and low hemoglobin, dehydration are among the causes of dark circles.

What to include in your diet?

Water. Drink it a lot. Don't overuse coffee.

Meat. Replenishes iron deficiency and increases hemoglobin.

Tuna. Rich in polyunsaturated fatty acids and omega-3 acids, iron. Zinc is a component of cellular regeneration processes and alleviates the manifestations of allergies.

Orange or red bell pepper. Its vitamin C is a powerful antioxidant. Reduces pigmentation, evening out complexion. Stimulates collagen production. Increases the skin's resistance to the environment.

The connection between food and skin health is undeniable. Our body, like nature, loves harmony and moderation in everything. Pay attention to your menu, and your skin will thank you.