Skin: No matter how much you invest in cosmetics, a proper diet that takes care of your skin from the inside and defends it from premature aging is key to combat wrinkles to dull skin or sag.
It is surely on the skin where the trace of the passing of the years is most reflected. It loses the ability to retain water, and the sebaceous glands secrete less sebum. This reduces the protective acid mantle, which is why it tends to dry out.
Also, by decreasing the production of collagen and elastin, it has less elasticity and firmness. It becomes fine, and wrinkles appear.
Small wounds also take longer to heal because the skin does not regenerate as quickly, the blood vessels become more fragile, and the circulation slows down.
Enemies of the Skin
But age is not the only factor involved in skin aging. A sedentary life, stress, pollution, excessive exposure to the sun, tobacco, alcohol, and an inadequate diet have a lot to do with it.
All of these factors are producers of free radicals, molecules that oxidize and damage cells. The result is that the skin tissue deteriorates.
Fortunately, you can slow down this process by controlling the factors that damage it and giving it the care it needs, including a diet that protects and strengthens it. We tell you the solutions to each specific problem:
Table of Contents
1. Is Your Face Dull?
The reason: accumulation of toxins.
The skin participates in the purification of the body: through sweat, it expels waste substances circulating in the blood. If too many toxins accumulate in the blood, the excretory capacity of the skin may be exceeded.
This is reflected in a duller, dull hue, blackheads, and other impurities.
The malfunction of the liver or kidneys, constipation, or a good little power, are some of the reasons that can lead to this situation.
So that this does not happen to you, you must promote the cleansing processes of your body. Avoid excess calories, sugars, and saturated fat. And it stimulates the production of urine by drinking more water, fruits, and vegetables (they are diuretics).
It is also essential to avoid constipation. Also, drinking water takes about 25 g of fiber a day.
2. Do You Look Older?
The reason: is premature aging.
A diet rich in antioxidants protects you from premature aging of the skin and even improves its appearance.
Anti-aging shields: Among the antioxidant compounds you can obtain through the diet, beta-carotene, vitamin C, and vitamin E, and minerals such as selenium or zinc stand out. Ensure you include them by taking 5 daily servings of fruits and vegetables and 25 g of nuts.
More allies: You should also use between two and three tablespoons of virgin olive oil. Whole grains and legumes also contain antioxidants, although to a lesser extent.
Elixirs of youth: Lycopene from watermelon or tomato, catechins from green tea, ellagic acid from pomegranate, or anthocyanins from red fruits are powerful antioxidants.
3. Do You Notice Dry and Tight Skin?
The reason: Lack of hydration.
The lack of fluids is quickly discovered in the skin because it becomes dry, loses flexibility, and tightens. Therefore, good hydration is vital to avoid skin dryness.
And how to hydrate the skin from the inside?
We are consuming more fluids. Drink 8 glasses of water a day (that is, 2 liters).
Eat foods rich in water: vegetables (cucumber, lettuce, radish, pumpkin) and certain fruits (melon, citrus, watermelon, plums ).
If you find it difficult to drink the recommended 2 liters, add a splash of lemon or some orange slices to the water to give it a more palatable flavor. Soups, fresh juices, and herbal teas are other ways to drink liquids.
And eat avocado at least once a week: it contains healthy fats that keep the skin supple.
4. Do You Have a Rough Complexion?
The reason: Lack of cell regeneration.
The skin cells are continually renewing themselves. But for this, you need a constant supply of certain nutrients. If they are missing, this organ suffers and reflects it, worsening its appearance.
Vitamin A or beta-carotene is actively involved in the process of cell renewal, and if there lack, the skin becomes dry and rough.
You don’t miss out, take some yellow or orange vegetables or fruit every day (carrots, pumpkin, mango, peach ) and green leafy vegetables (spinach, chard), as they are the foods that contain the highest amount.
The vitamins of group B may be missing so that the skin regenerates properly and does not lose texture. The best sources are meats, green leafy vegetables, eggs, legumes, whole grains, dairy, and nuts. Brewer’s yeast is very rich in B vitamins.
Take a tablespoon a day in salads, and yogurts.
The Omega 3 fatty acids are part of the structure of cell membranes, so they are essential for the cells to regenerate properly. Have four servings of fish a week (two of blue) and a handful of nuts each day.
5. Do You Get Wrinkles?
The reason: Low elasticity.
Proteins are the main component of elastin and collagen. Vitamin C is also necessary for the production of the latter. If they are missing, the appearance of wrinkles will accelerate.
I include in each of the three main meals a serving of protein food such as meat (always lean), fish, and eggs. Legumes, grains, and nuts are also good sources.
Take 90 mg of vitamin C every day. You do it with fruit or juice for breakfast, a salad to eat, and other grains for dessert or snacks. The main sources are fresh vegetables and fruits.
6. Do You Notice the Fallen Oval?
The reason: You are flaccid.
The excess sugar damages the collagen causing the skin to lose its flexibility.
Therefore, if you want to preserve your skin’s firmness for longer, you should restrict simple sugars and refined flours from your diet.
The list is very long, but some of the most common are bakery and industrial pastries, cookies, candies, soft drinks, packaged juices, etc.