Vitamins for skin in which products? (English)

It's no secret that the beauty of our skin directly depends on our lifestyle, quality of nutrition, level of physical activity and many other factors. Therefore, its preservation requires not only external care and protection, but also internal support. No expensive cosmetic products (masks with collagen, miracle creams and serums) will help you if your body lacks essential vitamins and microelements.

We all take our skin for granted. But it is the largest and most multifunctional organ. Its functions include protection from the external environment, bacteria and radiation, thermoregulation, respiration, absorption (absorption) of various substances, excretion, exchange. In addition to gas exchange carried out during skin respiration, intermediate carbohydrate, protein, fat, vitamin and water-salt metabolism occur in the skin.

We try to immediately solve any problems that arise (pimples, peeling, cellulite, wrinkles, etc.) using purchased cosmetics. Meanwhile, often such manifestations on the skin signal us about problems and disorders within our body! For example, the same pimple is not a clogged pore at all, but not toxins removed for some reason by the liver and kidneys. Or take wrinkles - they are not always evidence of aging of the body; it often happens that they are a consequence of weakening of the skin muscles.

As you know, the skin removes decay and metabolic products through sweat, as well as through the exfoliating upper layers of cells in which they accumulate. That is why on the heels (renewal occurs much faster in this area), layers of keratinized skin rapidly grow, and the skin on the elbows constantly peels off, and even the most expensive products cannot cope with this.

Therefore, I note that you should not try to immediately cover up any problems or cosmetic defects that appear on the face with medicinal ointments or decorative cosmetics. This method will only temporarily hide the problem from prying eyes, but will solve it and will not eliminate the cause, which for the most part is hidden in our lifestyle, habits and lack of vitamins.

Let's consider the main skin problems that we so often face, as well as what vitamin deficiency causes this problem and what can help.

Acne, pimples, inflammation.
I’ll say right away that the problem of acne, pimples and comedones, the main cause of which is disruption of the sebaceous glands and excessive production of male hormones, is typical not only for young people in adolescence. Many girls and women with enviable regularity observe acne on the same area of their face every month before the onset of menstruation. Vitamin B6 will help cope with this problem. Its deficiency also provokes the appearance of rashes on the face, in the eyebrow area, near the eyes, rarely on the neck and scalp, and dry dermatitis in the nasolabial fold area. You can compensate for its deficiency with the help of yeast, sprouted wheat, pork, bran, potatoes, bananas, cabbage, and it can also be found in raw egg yolk, carrots and dry beans.

Lack of zinc is also one of the main causes of skin problems such as acne, comedones and pimples. In this case, it is recommended to take zinc supplements, as well as include seafood, nuts, legumes, red meat, and milk in the diet. Zinc is an excellent antioxidant, which also has the ability to reduce androgenic activity of the skin.

The appearance of red spots and acne on the face may indicate a deficiency of vitamins B and A. Vitamin A or retinol can also reduce androgenic activity of the skin, while giving an anti-inflammatory effect. Often, a lack of vitamin A is caused by insufficient intake of vitamin E into the body. That is why today in pharmacies these vitamins can be purchased in a complex (AEvit). In addition, you can compensate for the lack of these vitamins with food. Vitamin A is present in large quantities in red, yellow, green vegetables and fruits, berries and herbs (apricots, carrots, spinach, pumpkin, parsley), liver and fish oil, egg yolks, butter, whole milk, cream. Carotene, which is contained in foods, enters the body and is converted into retinol. Just remember that carotene is a fat-soluble substance, so it must be consumed with oil and other fats, without which it simply cannot be absorbed.

Any inflammatory processes on the skin (in particular acne) may indicate a lack of a vitamin such as riboflavin (or B2) in the body. It is this that provides the face with freshness and a healthy appearance. In addition, the lack of this vitamin significantly reduces vision and leads to the appearance of so-called jams in the corners of the mouth. Dairy and fermented milk products, especially kefir, chicken, lean beef and pork, fish (mackerel, herring, cod), green vegetables and herbs (spinach, cauliflower, green onions, dill) will help you get this vitamin. Since riboflavin is not able to accumulate in the body, foods containing it should be present in the diet every day.

To improve the condition of the skin in the presence of acne, rashes and comedones, folic acid (B9) will help. A lot of it is found in green salad, parsley, cabbage, black currant leaves, rose hips, raspberries, nettles, mint, beets, peas, beans, cucumbers, carrots, pumpkin, cereals, bananas, oranges, beef, pork, liver, chicken and eggs. , cheese, cottage cheese, milk, fish (tuna and salmon), etc.

Dry skin.
Too frequent diets with or without even vital fats, unbalanced nutrition, leading to a lack of vitamins, are the main enemies of skin beauty, causing dryness and irritation.

One of the vitamins, the lack of which causes dryness, thinning and flaking of the skin, is vitamin A or retinol (we wrote about it above), because it is responsible for maintaining optimal levels of hydration and elasticity. With a lack of retinol, the skin becomes rougher and horny layers appear on it. One of the diseases against this background is cutaneous horn. With a lack of this vitamin, hair and nails also suffer, which also lose their shine, become dry and brittle, begin to fall out, dandruff and dry seborrhea appear.

Vitamin PP (niacin or nicotinic acid) is responsible for the “well-being” of our skin; it is involved in redox processes. Its deficiency leads to itching and a decrease in the protective functions of the skin. Various types of meat, milk, brewer's yeast, wheat bran, soy, vegetables and berries will help replenish the body's reserves.

Products rich in Omega-3 fatty acids will help eliminate dullness and dryness of the skin. The source of these acids is sea fish and seafood: herring, mackerel, halibut, salmon, sardines, shrimp, scallops.

Biotin or vitamin H is also responsible for skin health and cell regeneration; its deficiency can cause peeling and pallor. Sources of biotin include yeast, liver, egg yolk, kidney, milk, cauliflower and other plant foods.

For dry skin, it is important to replenish the lack of riboflavin and hyaluronic acid. Hyaluronic acid maintains water balance in the skin, maintaining its smoothness, and has healing, regenerating and antiviral effects. Products containing phyto-estrogens (tofu, soy milk, grapes, red wine) can stimulate the production of hyaluronic acid in the body. Sources include almost all starchy vegetables, greens (parsley, cilantro, others), grains and legumes.

Wrinkles, dull skin.
Dull skin, wrinkles, lethargy - all these signs appear as the body ages. However, it also happens that signs of aging begin to appear much earlier: the skin loses firmness and elasticity, turgor decreases, and wrinkles appear. All these signs can also be a consequence of a lack of vitamins in the body. In particular, about the lack of antioxidant vitamins - ascorbic acid (vitamin C) and tocopherol (vitamin E). Ascorbic acid activates the process of collagen production and is responsible for the youth and elasticity of the skin. A deficiency of collagen fibers leads to skin becoming flabby and dull, and pigmentation increases. In addition, it strengthens blood vessels, accelerates wound healing, and also has an antiallergic effect.

Sources of vitamin C are citrus fruits, rose hips, black currants, apples, kiwi, cabbage, tomatoes, potatoes, onions, radishes, beets, turnips, green peas, zucchini, radishes, eggplants, red peppers, herbs, lettuce, horseradish, asparagus, spinach . Remember that this vitamin is quickly destroyed during cooking, as well as upon contact with metal surfaces.

Vitamin E or tocopherol is another vitamin without which the skin simply cannot have a healthy and vibrant appearance. It protects the skin from the negative effects of ultraviolet radiation, helps slow down the aging process, smoothes it out, and stimulates regeneration processes. A lot of it is found in vegetable oils, nuts, spinach, beets, brown rice, and young cereal sprouts.

B vitamins are also important for the beauty of our skin. For example, B1 protects against premature aging of the skin, B2 has a positive effect on the skin, hair and nails, maintaining them in a healthy state, vitamin B3 is responsible for hair pigmentation; if it is deficient, hair turns gray early, vitamin B5 smooths out wrinkles, vitamin B9 protects against negative impact of the external environment. A lack of vitamin B6 leads to the appearance of dermatitis, and a deficiency of vitamin B10 (para-aminobenzoic acid) threatens severe sunburn, since it is an antioxidant that protects our skin from damage from sunlight.

Vitamin B1 (or thiamine) is present in yeast, liver, pork, potatoes, milk, heart, beef, kidney, green peas, rye bread and wheat bran.

Vitamin B3 (pantothenic acid), source: brewer's yeast, liver, kidney, egg yolk, rice and wheat bran.

Vitamin B6 (pyridoxine) is found in foods such as: liver, young lamb, egg yolk, milk, potatoes, oatmeal, carrots, melons, brown rice, cabbage, bananas, figs, raisins, brewer's yeast, soybean oil, wheat grains .

Vitamin B9 (folic acid) is present in spinach, apples, carrots, eggs, beef liver, green peas, beets, grain bread, cottage cheese, and milk.

In addition, our skin needs vitamins D and K. Vitamin D slows down the aging process of the skin, keeping it toned. Vitamin K relieves inflammation and swelling of the skin, fights freckles and age spots.

It is simply impossible to cover the entire list of vitamins; it is very long. In addition, they are important not only for the skin, because they affect the entire body as a whole. And beautiful and healthy skin is the result of their influence on the entire body.

It should be noted that vitamins are present in all foods. Whether they reach our body is another matter, because traditional methods of preparing food simply destroy the beneficial substances in it even before it is consumed. However, there is a way out here too. There are methods of preparing food that preserve vitamins and nutrients in it as much as possible. For example, baking, steaming. It is better to cook cereals for a side dish by steaming or evaporation. If you want to cook milk porridge, you should first boil the cereal in water until almost done, then pour in milk and bring to a boil. Boiling milk for a long time destroys the vitamins it contains and turns calcium into an indigestible form. The value of such nutrition is minimal.

For beautiful and healthy skin, you should also include as many raw vegetables and fruits as possible in your diet. To dress vegetable salads, it is recommended to use low-fat sour cream, natural yogurt, and vegetable oil (preferably olive oil).

In conclusion, I would like to note that before stuffing yourself with vitamin preparations and smearing your skin with various creams and other cosmetics in an attempt to get rid of problems and defects, try changing your diet. You will immediately notice the result, because a healthy and balanced diet ensures a full metabolism, which in turn affects the condition of the skin, providing it with a healthy and radiant appearance.

Often girls, wanting to prolong youth and achieve ideal skin condition, resort to various cosmetic procedures, make masks, scrubs, perform massages, cleansing, and other manipulations. All these methods, although they work, give a superficial effect, but internal health is primarily responsible for appearance. To maintain it, you need proper nutrition, full of nutrients.

Vitamins and minerals for healthy and firm skin

Without proper nutrition, all creams, masks, scrubs will be powerless (although they have certain benefits), so you need a healthy, balanced diet. Keep in mind that most of all the dermis needs the following micro- and macroelements:

antioxidants - can be found in spinach, strawberries, rosehips, watermelon, apples, tomatoes, green tea;
nicotinic acid – found in strawberries and cereals;
beta-carotene - found in sweet peppers, cherries, cherries, tomatoes, plums;
carotenoids - can be found in most plants, a huge amount in green leaves;
vitamins - meat, eggs, fruits, vegetables contain different groups of these beneficial substances;
selenium - protective properties from ultraviolet radiation thanks to this element can be obtained by including mushrooms, grains, and poultry in the diet;
phosphorus - the main source of this substance is fish and seafood;
proteins - found in meat, fish, nuts, milk, eggs;
fatty acids – found in flax seeds, nuts, vegetable oils, seafood;
iron – apples, cabbage, chicken meat, watermelons, buckwheat, mango, seafood, pomegranate are rich in this substance (if you don’t like its taste, make a pomegranate scrub);
zinc - can be found in live yoghurts, kefir, pears, apples, watermelons.

What foods are good for facial skin?

Nutrition to improve facial skin should include only natural products. So, even those with a sweet tooth can take care of their health without changing their habits if they replace cakes and baked goods with dark chocolate. However, the diet should be based on vegetables and fruits, a balance of proteins, fats and carbohydrates, a variety of vitamins, minerals and trace elements. This can be achieved by eating all food groups.

Include meat in your diet (fans of vegetarianism can replace it with other protein dishes), fish, fruits, vegetables, nuts, mushrooms, and milk. Also, don't forget to drink plenty of clean, still water. It helps restore the body at the cellular level, remove toxins and other harmful substances, accelerate metabolic processes, but its excess causes swelling, so remember that everything should be in moderation.

For external use

Harmonious use of products externally will help achieve stunning visual results on the dermis. The most useful substances are the following, each of which can be purchased at the pharmacy:

Coconut oil. Contains a storehouse of beneficial ingredients, including hyaluronic acid. Deeply moisturizes, absorbing into the lower layers of the epidermis, helps fight peeling, stretch marks, and cracks. In addition, the substance can be used to remove makeup.
Sesame oil. Rich in amino acids and vitamins, making it ideal for the dermis. It helps eliminate redness, get rid of dryness, sagging and loss of elasticity. In addition, the product replenishes moisture and deficiency of nutrients in cells. With regular long-term application of sesame oil to the area around the eyes, you can get rid of small expression wrinkles. The substance has a beneficial effect on children's skin - due to the fact that the product does not cause allergies, it is used at any age to soften tissues.
Cacao butter. Recommended for those with aging dry skin. This is a substance with a pleasant aroma that is deeply absorbed into the skin, eliminating wrinkles, stretch marks, cracks, relieving inflammation, and soothing irritation. In addition, cocoa butter forms a protective film against ultraviolet radiation and temperature changes. The substance is well suited for application on the lips, around the eyes, even on the heels.

Diet for facial skin

Keep in mind that even healthy foods for the skin should be eaten in moderation, since an excess of vitamins, minerals and trace elements has the same negative impact as a deficiency. In addition, some of them can cause an allergic reaction. Consult a nutritionist about diet planning if you have a weak or aggressive immune system. Below is a list of ten categories of foods that are beneficial for epidermal health.

Fish + seafood (including seaweed). These contain Omega-3 fatty acids, zinc, retinol and iodine. Thanks to the former, optimal hydration is maintained, early aging is prevented, wrinkles are smoothed, and cells are saturated with oxygen. Zinc, found mainly in fatty fish and oysters, is responsible for the synthesis of collagen (the substance that makes the dermis so smooth and elastic), accelerating the processes of regeneration and blood circulation. In addition, this substance relieves inflammation, reduces the activity of the sebaceous glands, thereby reducing the amount of acne on the face.
Citrus. Lemons, oranges and grapefruits are recommended to be eaten not only by cosmetologists, but also by nutritionists. They are useful for the epidermis in that they stimulate the production of collagen due to the vitamin C content. In addition, this substance is a strong antioxidant, and therefore neutralizes the negative effects of the environment. Citrus juices can be used for whitening masks to even out the complexion and remove age spots.
Vegetable oils. Thus, olive oil contains Omega-3 and Omega-6 fatty acids, which help to independently moisturize the dermis. Apricot and sea buckthorn are recommended for use against acne or pimples. Flaxseed, wheat, and coconut are a storehouse of vitamins that rejuvenate the skin and accelerate the healing process.
Orange and red fruits and vegetables, green leafy ones. They contain a large amount of vitamin A - an antioxidant substance that evens out the complexion, eliminates inflammation and stimulates the production of melanin, which promotes an even tan. Peeling and small cracks indicate a lack of beta-carotene. To ensure that the vitamin is absorbed, eat orange vegetables and fruits (for example, carrots) in conjunction with fats - for example, vegetable oils, cream.
Nuts. Contains amino acids, vitamin E (high content in hazelnuts and almonds), zinc (found in peanuts), selenium. To keep your dermis fresh, moisture retained in the cells, and your complexion striking with radiance, include different types of nuts in your daily diet.
Whole grain cereals. This category has a high fiber content, which is very important for the health of the digestive system, whose condition directly affects the appearance of the skin. In addition, whole grain cereals contain vitamin B, which prevents acne or irritation.
Fermented milk products. They are useful both when taken orally and when used externally. Cottage cheese, kefir, live yogurt even out, brighten the complexion, soften and refresh the dermis. In addition, all milk contains cultures of bacteria that can cleanse the microflora of the stomach.
Animal meat and liver are the main source of protein. They also contain a lot of iron, the deficiency of which is expressed in early aging of the skin, loss of its elasticity and tone. Liver also contains a lot of useful vitamin A.
Green tea. Acts as a strong antioxidant, reduces the number of wrinkles, refreshes and tones, eliminates the feeling of tightness.
Natural dark chocolate. Useful when there are no additives in it. This chocolate contains cocoa butter, a source of flavonoids that improve skin texture and tone, prevent cell dehydration and provide protection from harmful ultraviolet radiation.

What you need to eat to have beautiful skin

When creating an individual diet, keep in mind that some foods may cause allergies or be contraindicated for health reasons. For example, those who have gastritis, ulcers or other digestive system disorders should follow a special diet. Also, remember that genetics play a big role - if acne runs in your family, simply changing your diet will not improve the condition of your skin (which does not change the fact that a healthy diet is very important).

Diet for oily skin

The main problems of this skin type are rashes plus overactive sebaceous glands. The diet for oily dermis is designed to regulate this imbalance. The problem is that experts still don't have a clear answer to why some people experience excess sebum production. This is influenced not only by nutrition, but by stress, genetics, and incorrectly selected cosmetics. Eliminate all possible factors and try to adhere to these dietary tips:

replace flour products with whole grains - they have more fiber and less sugar;
Eat fruits and vegetables rich in antioxidants and vitamin A more often - lettuce, broccoli, carrots, pumpkin, apricots, tangerines, mangoes, papaya;
exclude animal fats from the diet, replace them with vegetable oil;
regularly eat boiled, baked, grilled or steamed fish - marine and freshwater species contain polyunsaturated fatty acids, which reduce sebum secretion;
drink more water, green tea without sugar;
give preference to fermented milk products with low fat content;
do not eat ready-made snacks or deep-fried dishes;
eat more raw food (as much as possible);
eat chicken without skin;
exclude fast food from your diet.

Nourishment for dry skin

This skin type looks great while its owner is young, but the first signs of aging appear at an early age - in the form of wrinkles, loss of elasticity and tone. The food consumed should replenish the lack of moisture in the cells, smooth out the dermis, and return it to a healthy appearance. To do this, you should exclude coffee and alcohol from your diet, get more sleep and make nourishing masks more often. Recommendations for creating an individual diet:

drink more fluids;
eat food containing vitamins A, E, B - milk, cottage cheese, kefir, natural yogurt, green vegetables, carrots, apricots, pumpkin, avocado, melon;
to prevent dryness, include eggs, asparagus, garlic and onions in your diet - they contain sulfur, which perfectly retains moisture in the cells;
use olive and flaxseed oils internally and externally;
dry thin skin needs biochemical alpha acids - they are found in grapes, currants, tomatoes, apples, natural yogurt, sugar beets, cane sugar.

For skin elasticity

Health, youth and elasticity of the dermis are ensured by several product categories. The first includes simple purified water. For beautiful dermis, it is recommended to drink at least 2 liters daily. This amount will ensure the normal course of the body’s metabolic processes and the removal of waste and toxins. Other useful products for facial skin and its elasticity, as well as protection against oxidative processes, include:

eggplants, garden greens, legumes, yeast, grain bread, liver - contain a large amount of B vitamins;
green tea - rich in polyphenols, just like lingonberries, blackberries, blueberries, strawberries, beans, artichokes;
vegetable oil, fish, eggs, seeds, peanuts are sources of vitamins D, K, F, which are responsible for elasticity;
olive oil – moisturizes, saturates with vitamin E;
nuts, flax seeds, seafood delicacies - rejuvenate due to the content of unsaturated organic acids;
lemons, oranges, grapefruits, limes, kiwis, potatoes, currants, cranberries, spinach are a storehouse of vitamin C, which stimulates collagen production.

If you use healthy products for your facial skin, you will notice very good results in a short time. The body is filled with the necessary substances, which means that much less effort will be required to correct the beauty. The skin simply begins to glow from the inside.

There are many healthy foods that you should definitely include in your diet. In addition, to maintain youth and beauty, you need to try to consume as little junk food as possible.

What nutrients are needed for the skin?

Every woman should know what products are good for facial skin, as this will help keep her youthful. The skin immediately reacts to disturbances in the functioning of the liver, intestines, and endocrine system.

No cosmetics can cope with dryness, oily shine, peeling and acne if they are caused by dietary errors. The body should receive sufficient quantities of substances such as:

Selenium is a trace element that has antioxidant properties. It protects cells from the effects of free radicals, heavy metals, toxic substances, and ultraviolet radiation. This microelement protects the skin from premature aging and the formation of malignant tumors.

Zinc maintains youthful skin and prevents the formation of wrinkles. With its deficiency, roughness, dryness, and infectious processes are observed. In warm weather, the need for zinc increases sharply.

Vitamin C is an organic compound that has pronounced protective and antioxidant functions. Ascorbic acid is involved in metabolic processes. She also takes part in the synthesis of collagen fibers. Fibrillar protein is responsible for the firmness and elasticity of the skin, preventing sagging of the oval of the face and the formation of folds on it. A lack of vitamin C can lead to scurvy, immunodeficiency, and hemorrhages. Externally, this manifests itself in the form of dullness, pallor, flaking of the skin, as well as the appearance of redness due to the fragility of the capillaries.

Vitamin A is an antioxidant that is simply indispensable for skin, vision and sex hormones. It is involved in the production of hyaluronic acid, which is responsible for retaining moisture in skin cells. Retinol is part of enzymes that prevent keratinization of the skin. This vitamin accelerates the restoration of the epidermis, suppresses inflammation and fights rashes. With a lack of retinol, the skin becomes thinner, covered with pimples and dry scales.

Zinc is a trace element that is part of many hormones and enzymes. In the skin, it is responsible for regulating the sebaceous glands. With a lack of this substance in the body, the skin becomes oily, sensitive to allergens, covered with acne and clogged ducts.

Omega-3 are polyunsaturated acids that are not produced in the human body, but enter it only with food. However, they are involved in cell construction, stimulating the production of elastin and collagen, helping to retain moisture and fight inflammation. Without these acids, the skin loses its firmness and elasticity and becomes more susceptible to acne.

Vitamin E is responsible for youth and beauty. It is an antioxidant that protects skin cells from toxic substances, free radicals, aging and ultraviolet radiation. Tocopherol stimulates collagen production and faster tissue renewal. In addition, it eliminates flaking, helps maintain normal moisture and improves elasticity.

Vitamin D protects the skin from malignant tumors and promotes better calcium absorption.

Vitamin K is a fat-soluble vitamin responsible for blood clotting and protein building. With its deficiency, a vascular network appears on the face, and dark circles form under the eyes.

Healthy foods

Many people are interested in what products improve facial skin in order to always remain beautiful and healthy. These include:

vegetable oils;
seafood;
yogurt;
vegetables and herbs;
citrus;
nuts;
whole grains.

Answering the question about what products are best to use for facial skin, it must be said that any unrefined oils bring good benefits, as they contain unsaturated fats, which have a positive effect on the body from the inside and out. They contain useful microelements, vitamins and minerals.

Natural yogurt prepared with a starter of lactic acid bacteria, which has a positive effect on the functioning of the digestive system, is beneficial for the body. And with its normal functioning, the skin will delight you with its flawless appearance. You can make this yogurt yourself or buy it at a health food store. A quality product should contain no more than 5 ingredients.

Seafood must be present in the diet. They are rich in omega-3 fatty acids and iodine, which are responsible for beautiful and healthy-looking skin. Greens contain all the necessary and beneficial microelements. It is recommended to add it to salads daily.

Healthy products that improve facial skin are citrus fruits. When consumed, the skin becomes elastic and smooth. Consuming grapefruits, oranges and lemons helps tighten the skin and prevent the formation of wrinkles. In addition, vitamin C combats inflammation, and its antioxidant properties help eliminate free radicals that cause aging.

Among the most beneficial foods for facial skin, nuts should be highlighted. As a result of their use, the epidermis is rejuvenated, and the skin becomes softer and more delicate. You should definitely eat almonds, as they have antioxidant activity. In addition, this nut provides skin protection from ultraviolet radiation and also prevents aging processes.

You should include whole grains in your diet as they help keep your skin clear and hydrated. Buckwheat actively fights inflammation, which causes damage to the skin. Wheat germ contains dietary fiber, which has a beneficial effect on the digestive organs, thereby improving the condition of the skin.

How to get rid of age spots

One of the possible causes of this problem is a lack of vitamins and minerals. Stress and intoxication of the body often cause hyperpigmentation. Pigment spots become especially pronounced if you stay in the sun for a long time. Antioxidant-rich facial skin products are very beneficial as they protect it from harmful ultraviolet rays. You should definitely include in your usual diet:

Meat helps convert carbohydrates into energy. Citrus fruits are rich in minerals and vitamins. They promote better collagen production and reduction of melanin in the skin. Berries minimize the effect of harmful ultraviolet radiation on the epidermis.

Cabbage contains a lot of vitamins and nutrients. That is why this product helps normalize hormonal levels. Cabbage prevents the formation of age spots. Tomatoes protect the skin from ultraviolet radiation and free radicals.

Elimination of oily skin

Products with a high glycemic index contribute to increased sebum production. Lack of vitamin A and iron also causes oily skin. To reduce the secretion of subcutaneous sebum, you need to consume products that improve facial skin. It is recommended to eat yellow and orange fruits and vegetables. The diet should contain:

Egg yolk contains beneficial substances that have a restorative and rejuvenating effect on skin cells. Mango is a dietary product rich in minerals and vitamins, as well as natural antioxidants and simply essential amino acids. Thanks to the consumption of this fruit, the tone and color of the skin improves, so it literally glows from the inside.

Pumpkin is a low-calorie source of beta-carotene, which is converted into vitamin A in the body. It is found most abundantly in carrots and pumpkin. It also contains carnitine. Pumpkin seeds contain zinc, which is involved in the regulation of sebum secretion.

It is necessary to reduce to a minimum the consumption of foods with a high glycemic index. It is good for your skin and figure.

How to get rid of acne

People with oily skin often suffer from acne. This happens due to the overactive sebaceous glands. In this case, the pores become clogged, and bacteria quickly multiply in them, and inflammation develops.

Foods with a high glycemic index, gluten content and gluten content contribute to the more active development of pimples and acne. The reason for this may be a hormonal imbalance, poor absorption of dairy and other products.

Diet helps solve this problem. You need to eat healthy foods for your facial skin that contain a lot of polyunsaturated fatty acids, which help eliminate skin inflammation. In addition, it is recommended to consume:

walnuts;
flax seeds or flaxseed oil;
seaweed;
fish and seafood.

Flax seeds have a powerful anti-inflammatory effect. They contain omega-3 fatty acids, which promote faster wound healing. By regularly consuming flax seeds, you can minimize redness, skin rashes, and irritation.

Fish and seafood contain many fatty acids, which are simply necessary for the normal absorption of vitamin A, as well as the protection of skin cells. As a result, blood supply improves and the elasticity of the skin increases. Among the products that are beneficial for facial skin against acne, seaweed should be highlighted, as it literally cleanses the body from the inside.

Fighting wrinkles

This is a clear sign of skin aging. Antioxidants are considered a good tool in the fight against aging. One of the reasons for the appearance of wrinkles is the presence of sugar, since it contains glucose, which reduces the elasticity of the skin. By damaging collagen fibers, sugar makes them unable to repair themselves. The severity of wrinkles is greatly affected by dehydration and alcohol consumption. Another reason for rapid aging may be a lack of selenium. Products for facial skin rejuvenation help improve the condition of the epidermis. Be sure to use:

eggplant;
green leafy vegetables;
black chocolate;
garlic.

Eggplants are distinguished by the fact that they are low in calories. This product normalizes metabolic processes and also promotes collagen production. Dark chocolate contains antioxidants that smooth the skin and protect against harmful ultraviolet rays.

Green leafy vegetables are rich in silicon dioxide, which is responsible for the freshness and elasticity of the skin. Garlic contains a lot of selenium, which prevents the formation of free radicals. By consuming products that rejuvenate your facial skin, you can quickly achieve good results and prevent rapid aging and the formation of wrinkles.

Dry skin problem

A balanced, balanced diet and consumption of plenty of fluids help to cope with this problem. Low-calorie diets are not recommended. Excessive dry skin can be caused by an excess of vitamin E, as well as a lack of cholesterol.

Many people are interested in what facial skin products are useful for giving the skin elasticity and increasing its tone. It is necessary to increase the amount of monounsaturated fatty acids in the body. Most of them are found in meat and fish, as well as in vegetable oil. In addition, it is recommended to consume such foods for facial skin as:

Beans are low-calorie foods. They contain a lot of proteins, fatty acids, fiber and amino acids. Thanks to this, the skin becomes more hydrated, healthy and radiant.

Eggs are rich in sulfur, which prevents flaking and dry skin. In addition, they stimulate metabolic processes. Avocado contains a lot of unsaturated fats, fiber, powerful antioxidants and zinc.

Grapes have a rich vitamin and mineral composition and help moisturize the skin. Peanuts contain omega-3 and monounsaturated fatty acids, which are aimed at maintaining skin elasticity.

How to get rid of dark circles under the eyes

They can appear due to fatigue and constant lack of sleep. In addition, the problem arises if there is an allergy or intolerance to foods. If this symptom is observed for a long time, then you need to consult a doctor and get tested for food tolerance. It is important to exclude from your diet products that are harmful to the skin, in particular, such as instant coffee, milk, and sweeteners.

Among the reasons for the appearance of dark circles under the eyes, low hemoglobin, iron deficiency, and dehydration should be highlighted. You need to drink as much clean water as possible. Among the products that are beneficial for facial skin are:

tuna;
meat;
red or orange bell pepper.

Meat will help replenish iron deficiency and increase hemoglobin. This helps dark circles under the eyes disappear quickly.

Tuna is rich in polyunsaturated fatty acids and omega-3 acids. In addition, the composition includes zinc. This is simply an irreplaceable component responsible for the regeneration of skin cells, alleviating allergies.

Red or orange peppers contain vitamin C, which is a powerful antioxidant. This product evens out complexion, reduces pigmentation, and stimulates collagen production. In addition, it increases the skin's resistance to negative environmental influences.

Knowing which products improve facial skin, you can achieve good results and maintain youth and beauty.

Harmful products

It is very important to know which products negatively affect your facial skin and limit their consumption. These include:

sunflower oil;
protein;
canned foods;
glucose;
alcohol;
tea.

Sunflower oil is not harmful to the body and should not be avoided. However, to get maximum benefits, you should not heat treat it. This leads to the formation of free radicals. All this negatively affects the condition of the dermis. This causes the skin to become oily.

Excessive amounts of sugar can lead to breakouts on the face. In addition, glucose provokes rapid aging as it destroys collagen.

Animal protein can cause deterioration in the functioning of internal organs, in particular the intestines and liver. As a result of excessive consumption of protein products, toxic substances enter the body, which provoke rashes and irritation of the skin.

Canned foods and pickles lead to fluid retention in the body, and with it many toxic substances that cause rashes on the face. That is why you need to limit your consumption of these products.

Tea contains alkaloids and caffeine, which contribute to vasospasm. This reduces the flow of blood and nutrients to the skin. As a result, it becomes dry. It is recommended to drink no more than 2 cups of tea per day.

Alcoholic drinks can cause the top layer of skin to dry out. This is why you need to limit your alcohol consumption.

Basic recommendations

It is important not only to choose the right products that are beneficial for your facial skin, but also to follow the basic rules and recommendations regarding nutrition and drinking regimen. The condition of the skin can be affected by many different factors. There are useful products for beautiful facial skin, as well as those that contribute to the appearance of oily shine, premature aging, allergies and rashes.

To stay beautiful and keep your skin in good condition, you need to normalize your drinking regime. Water takes an active part in metabolic processes. If you drink it on an empty stomach 30 minutes before meals, the body begins to work more actively, absorbing nutrients, removing toxins and waste.

In addition, freshly squeezed juices, green tea, and low-fat yoghurts, which contain not only liquid, but also many trace elements, vitamins and minerals, will help ensure your skin looks beautiful.

The best foods for facial skin are fresh fruits and vegetables. You need to give up white bread and potatoes. They not only spoil your figure, but also negatively affect your appearance.

Vitamins for skin in which products? (English)

Vitamins for skin in which products?