The foods you consume are closely related to your skin and greatly affect the appearance. Nutrition with high nutritional value, regular intake of vitamins and minerals for your body is as important as your general health as well as your health. Vitamins and minerals are used for the elasticity of your skin and the production of elastic fibers needed to delay the formation of wrinkles.
Good food on the skin also helps prevent oxidative damage, which causes destruction of skin cells. Using the right oil sources will make your skin moist and soft. Apart from all the beneficial sources of nutrients, one of the most important things for the skin is enough water consumption.(1)
Best Foods for Healthy Skin
Carrots: Vitamins which are very important for skin and eye health can be used to improve the appearance of carrots. If you look in the interior section of many high quality cosmetic creams you will find that it contains “retinol”.
Carrots also function as natural retinol for the skin and can improve the appearance of the skin with antioxidant effect. Apart from carrots, we can count milk and wholegrain cereals among vitamin A-rich foods.
Tomatoes: Protect skin from signs of aging, age spots and wrinkles by serving as antioxidants containing “Lycopene“. At the same time, the skin allows the sun to be more effectively protected from harmful ultraviolet rays.(2)
Fish: Fatty fish such as salmon and tuna are rich in omega-3 fatty acids. The benefit of omega-3 fatty acid on the skin comes from the shortening of the skin’s self-healing process, which is particularly irritating due to allergic reactions.
At the same time, keep the skin moist and protect against the negative effects of drying and sun rays. Cold marine fish such as salmon are also rich in selenium, an important mineral for the skin.(3)
Walnuts and Almonds: You can use walnuts and almonds to strengthen cell membranes and prevent toxins from entering the cells and causing damage. Healthy skin cells are essential for the skin to look healthy, and walnuts and almonds can contribute to the preservation of cell structure by the fatty acids they contain.
At the same time, almonds with vitamin E provide protection against free radicals by strengthening the elastic fibers required for tight skin.
Orange: Provides the development of Vitamin C skin, which is essential for healthy cartilage, blood vessels, bones and teeth. Protects skin against the effects of aging, the harmfulness of cigarettes and wrinkles.
In particular, smokers should take C vitamins regularly to delay wrinkles. Other foods rich in vitamin C include broccoli, Brussels sprouts, green leafy vegetables, kiwi, mandarin and chives.
Green Leafy Vegetables: Green leafy vegetables contain iron that is beneficial to the skin and body in general, except Vitamin C. Iron deficiency may cause anemia and anemia may reduce the amount of oxygen in the blood. If there is not enough oxygen in the blood, like all other organs, it affects the skin health closely.
If enough oxygen is not delivered to the skin cells, the skin becomes less able to renew itself, the wrinkles become deeper and the skin appears more pale.(4)
Wild Strawberries: Strawberries, blackberries, raspberries and blueberries are very rich in vitamin C and help to produce collagen which gives the skin elasticity. Flavonoids such as “anthocyanin” and “ellagitannin” in these fruits improve the skin texture and prevent inflammation by antioxidant effect.(5)
Egg: High protein and amino acid content helps the tissues to regenerate themselves, and at the same time provides protection against skin cancer with selenium. Vitamin A, which is found in the egg, strengthens the skin cells and prevents me and the formation of skin stains.(6)
Water: Water, which is very important for life to continue, all organs to function normally, and toxins to be removed from the body, moisturizes the skin to maintain its flexibility, prevents wrinkling and delays the effects of aging.
The recommended water consumption for healthy people is 2.5 liters for women and about 3 liters for men. These ratios should be increased during diverse diseases and exercises that cause the body to lose water, such as diarrhea.