What should I eat to have healthy and beautiful skin?

So how to get healthy and beautiful skin through diet?

-Drink enough water: The water content in human tissue fluid reaches 72% and the water content in the adult body is 58% to 67%. When the water content in the body decreases, the skin will become dry and the sebaceous glands secrete less, causing the skin to lose elasticity and even wrinkles.

-Eat foods rich in vitamins: Many studies have shown that vitamin E plays an important role in anti-aging skin, can destroy the chemical activity of free radicals, thereby inhibiting the aging process. Not only that, vitamin E also prevents aging pigment lipofuscin from depositing on the skin. Foods rich in vitamin E include cabbage, sunflower oil, rapeseed oil...

Vitamins A and B2 are also essential for healthy, smooth and moist skin. When the body lacks vitamin A, the skin will become rough, at this time you can eat more animal liver, cod liver oil, milk, cream, eggs and orange-red vegetables and fruits. Lack of vitamin B2, chapped lips and pigmentation will appear, you can supplement liver, eggs, milk, ... to improve the current condition.

Eat foods rich in iron: Shiny and rosy skin needs to be supplied with enough blood. Iron is one of the main components of heme in the blood, so you should eat foods rich in iron such as animal liver, egg yolks, seaweed, etc.

Increase intake of foods rich in collagen and elastin: Collagen helps to tighten cells, plump the skin, and reduce wrinkles. Elastin helps to increase skin elasticity, making the skin healthy, smooth, and elastic. Foods rich in collagen and elastin include pig's feet, animal tendons, and pig skin.

2. How to choose foods suitable for each skin type

Additionally, there are different ways to cater to the needs of different skin types:

Dry Skin: Increase your intake of omega-3 fatty acids and other fatty acids and drink more water

The human body loses 2.5 liters of water every day, so it needs to be replenished by drinking plenty of water and eating a variety of colorful foods. After replenishing water, water can be lost through the skin due to personal activities and climate. To minimize this situation, we must moisturize promptly, especially for people with dry skin.

If you want to retain water, you can absorb a certain amount of fatty acids and cholesterol to lock in water, thereby exerting a moisturizing effect. This is why dry skin is common in vegetarians, people with low cholesterol, and people taking cholesterol-lowering drugs.

Oily skin: Eat foods rich in vitamin A to inhibit sebum secretion

Many people worry about their facial skin becoming oily, especially in the summer when the T-zone is active, causing increased discomfort and even leading to skin problems such as acne. In fact, our skin type is determined by our genes at birth, and oil production is not a disadvantage to the skin. These secreted oils are actually the best natural weapon to protect your skin.

However, people with oily skin need to wash their face, moisturize properly and eat foods containing vitamin A to reduce excessive oil secretion. Natural vitamin A is only found in animal foods such as animal liver, eggs, butter, cod liver oil... Some vegetables contain carotene which can be converted into vitamin A in the liver.

Sensitive skin: Enhanced with omega-3 fatty acids, effective anti-inflammatory and redness suppressant

If your skin is sensitive, prone to redness or acne, omega-3 fatty acids are a good choice. Epidemiological studies have shown that increasing omega-3 fatty acids not only improves local inflammation, but also reduces UV-induced skin stress. It can strengthen cell membranes, so that cells are fully nourished, and promote the secretion of collagen and elastic fibers in the dermis, making the skin brighter.

Salmon is rich in omega-3 fatty acids and omega-6 fatty acids, which can inhibit water loss and lock in moisture. In addition, EPA and DNA in salmon also have anti-inflammatory effects. Eating salmon can effectively improve acne and facial redness.