How to eat for beautiful skin?

Nutrition for dry skin

There are many causes of dry skin such as dry weather, drinking a lot of alcohol and coffee, smoking, and too much exposure to sunlight.

Some recommended foods for people with dry skin are foods containing omega-3, omega-6 fatty acids, vitamins A and D.

These substances are very important for healthy skin, helping the skin to be soft, smooth and also act as an anti-aging factor. You can find them in "fatty fish" such as salmon, mackerel, swordfish, herring...

Dark green leafy vegetables, soybeans and tofu; nuts such as sunflower seeds, sesame seeds, cashews and flax seeds; cooking oils such as flaxseed, canola and soybean oil; eggs.

Wheat germ nourishes the skin.

Foods rich in vitamin E are also essential for you.

Yogurt is also an indispensable part for those who want to have beautiful skin, especially for women with dry, flaky skin.

Fruits are not only good for your overall health but also good for your skin. The antioxidants in fruits like kiwi, watermelon, oranges or avocados will help remove toxins and keep your skin hydrated.

One thing to remember is that you must replenish your body with enough water every day to keep your skin hydrated. Don't wait until you're thirsty to find water to drink. Consume 8-10 glasses of water every day to keep your skin hydrated.

For people with oily skin

Diet plays a role in determining whether your skin is oily or not, because if you follow a scientific and reasonable diet, your body will function better, the sebaceous glands will work more regularly, without being disturbed or secreting too much oil.

Research has also shown a link between vitamin B2 and B5 deficiency and oily skin, as it promotes the development of several problems related to oily skin. The role of nutrition is to keep the body healthy and thereby regulate the activity of the sebaceous glands.

Choose a diet rich in protein but low in sugar and salt, drink plenty of water, especially green tea and fresh fruit juice, to keep your skin hydrated and promote the detoxification process.

Avocados and other fruits and vegetables contain nutrients that are good for the skin.

Eat lots of vegetables, especially dark green leafy vegetables, and choose foods with nutrients that promote blood circulation such as vitamins, iron, vitamin B2, B5 (found in nutritional yeast, barley germ, chicken, beef, brown rice, green beans, peanuts, etc.). In addition, buckwheat and black beans are also rich sources of iron to help rejuvenate the skin.

Reduce fat intake, limit grilled and heavily seasoned pork and seafood, limit animal fats and vegetable oils cooked at high temperatures. Only use oil in salads, preferably rapeseed or olive oil. Do not drink beer, wine or alcoholic beverages, limit sweets and absolutely do not smoke.

Normal and combination skin

Most women have this skin type. Combination skin has medium pores, a smooth texture, good circulation, and a healthy skin tone, but can also be dry on the cheeks and oily in the T-zone.

Food for this skin type is not too fussy, just increase eating fruits and nutritious foods, the skin will be more beautiful.

However, to be beautiful, no matter what skin type you have, it is best to provide your skin with adequate vitamins A, C, E, zinc... They help the body strengthen its immune system to fight against skin allergens.

In addition, drinking enough water and eating a moderate amount of fat also helps maintain skin moisture and slow down the aging process.