Foods important for skin health

14 September 2023
DR/Rowaa Ezzat
Foods important for skin health

Foods important for skin health


Skin health is closely linked to the type of food we eat, as the type and quantity of food we eat is reflected in the health of the skin and the entire body.

Nourishing the skin helps prevent the development of skin problems and prevents existing conditions from getting worse. Many studies and research have indicated that to have healthy skin, you must eat some types of foods and avoid others.

Many foods contain vitamins, minerals, and antioxidants that can help improve the health of your skin.

Plant foods, such as vegetables, fruits, nuts, seeds and beans, are particularly rich in skin-supporting nutrients, and studies show they can actually help improve skin elasticity and hydration. It may even help reduce the appearance of wrinkles.


What makes food good for your skin?


Some nutrients found in plant foods, such as vitamin C, vitamin E, beta-carotene and polyphenols, act as antioxidants. These antioxidants help reduce inflammation and enhance the skin's structural support and defense against oxidation. It is abundant in vegetables, fruits, beans, coffee and tea.


Nuts, seeds and oily fish contain polyunsaturated fats, which are essential components for healthy skin. These fats include omega-3 and omega-6 fatty acids, and may reduce inflammation and thus help treat skin diseases such as atopic dermatitis, psoriasis, and acne.


One study showed that a diet rich in plant foods is associated with fewer facial wrinkles, while a diet full of red meat and processed foods is associated with more facial wrinkles. This means it is wise to enjoy more plant foods and less processed foods.


Factors that affect your skin:


As we age, it is normal to see changes in our skin, and there are several reasons for this, such as:


Oxidative stress:

Oxidative stress has a role in skin aging; It is a process that occurs when free radicals cause damage to your cells. Free radicals are also a natural result of human metabolism, exposure to sunlight and lifestyle factors such as a highly processed diet, alcohol intake and smoking.


Inflammation:

Increased inflammation in your body can have a negative effect on your skin. A diet full of processed foods may increase overall body inflammation.


Drought:

Dry skin occurs when your cells are under-hydrated. This causes skin cells to become smaller. Dry weather, some types of soap, and excessive exposure to sunlight can also cause dryness.


The most important elements to nourish the skin:


A balanced diet is food that contains multiple nutrients in sufficient quantities, which is what you need when nourishing the skin. It is necessary to mention the most important nutrients that help us nourish the skin and maintain its health and freshness, which are:


Omega 3 fatty acid:

Its importance lies in maintaining a thick and moist skin layer and making it more resistant to infrared rays that reach the skin through sunlight. Omega-3 fatty acid also works to protect the skin from redness resulting from inflammation and protects it from the appearance of pimples. Omega-3 fatty acid deficiency also leads to 3 to dry skin.


Vitamin E:

As vitamin E is one of the most important antioxidants for the skin, it contributes to the body getting a sufficient amount of this vitamin to protect the skin from infections and blemishes. Researchers have found that vitamin E becomes more effective when it is present with vitamin C.


Zinc:

It is an important mineral salt for the skin, as it controls and reduces skin infections. It also helps in the formation of new skin cells to replace damaged cells. It is an important element in wound healing and combating the growth of bacteria. A lack of zinc in the body leads to skin infections, diseases, and delayed healing. Skin wounds.


Proteins:

Obtaining sufficient amounts of proteins contributes to maintaining the health, freshness and beauty of the skin, and it also maintains the strength and sound texture of the skin.



Vitamin A:

We may take vitamin A from its direct sources, and we may eat foods that contain the carotene group such as beta-carotene, lutein, or lycopene, as all of these compounds are transformed within the liver in our bodies into vitamin A, and the importance of these compounds lies in protecting the skin from sun damage. Delaying the appearance of wrinkles, and giving the skin layers elasticity and freshness.


Healthy fats:

These fats are what contribute to keeping the skin fresh, elastic and hydrated, and foods rich in healthy fats also help reduce the formation of skin wrinkles caused by infrared rays resulting from our exposure to sunlight.




Vitamin C:

It is an antioxidant vitamin that is important for the health of the skin, as the skin needs vitamin C to form collagen, which is the basic protein that is involved in building the skin, maintains the strength and health of the skin and delays the signs of aging that appear on the skin. It is worth noting that vitamin C deficiency is very rare these days, but its deficiency may lead to dry, rough skin and easy bruising.


Nourish oily skin

People with oily skin can follow the previous advice, taking into account the type of fats they eat. In cases of oily skin, it is advised to moderate the intake of animal fats, resort to eating vegetable fats such as olive oil, and eat low-fat or skim milk to avoid skin problems resulting from high levels of fats, such as Pimples and acne.

Healthy fatty acids Omega-3 and Omega-6 also help maintain the integrity of oily skin and reduce the appearance of acne. Rich sources of them include nuts, fish, and fish oil.


Nourish dry skin

Unlike oily skin, people with dry skin should eat foods rich in fat, eat a lot of olive oil, and drink whole milk to help the body produce oils that moisturize the skin.

Drinking water in sufficient quantities according to body weight, at a rate of no less than 8 cups per day, is the main treatment for dry skin, as everyone knows that water constitutes the largest part of the components of cells by up to 70%, so lack of water causes many skin problems, in addition to To problems with other body organs, such as kidney problems, which in turn negatively affects skin health.

It is also recommended for people who suffer from dry skin to avoid drinks containing caffeine, such as coffee and tea, as caffeine causes diuresis, which increases the body’s loss of water.



Habits that must be adhered to while nourishing the skin to obtain healthy skin:

Nourishing the skin alone is not enough to maintain human health. Among the steps that must accompany nourishing the skin to obtain healthy skin are the following:

  • Sleeping well.
  • Exercise regularly.
  • Stop direct smoking or passive smoking.
  • Drink sufficient amounts of water.
  • Maintaining cleanliness.
  • Apply sunscreen daily, and reapply every two hours if swimming or sweating.

Our products : Kervina Beauty



References:






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