Good skin care starts with proper nutrition. Sun protection is the most important factor in preventing aging, but skin needs nutrients to stay healthy and young. The best sources of substances that nourish the skin are fruits and vegetables. Consuming plenty of fruits and vegetables keeps the vitamin level at an optimum level and ensures the brightness of the skin.
Nutrition is important for health. An unhealthy diet can harm body metabolism, cause weight gain and even affect organs such as the heart and liver.
What needs to be done for heart health, weight control and reducing the risk of disease is the same as what needs to be done for another organ of ours, the skin. Actually.
Exercise, regular sleep, plenty of water consumption, avoiding stress and healthy nutrition are very important for skin health as well as other organs. Exercise helps remove toxins from the body that cause blemishes and damage to the skin.
Beauty and sleep are interconnected. Sleep allows the body to recover from the stress and chaos of the day. It is also a valuable time to renew and preserve energy. Growth hormones are secreted during sleep to facilitate the use of amino acids while repairing tissues in the body, including bones, muscles and skin, and there is also an increase in the metabolic activities of the skin to repair the damage incurred during the day.
What we eat is as important as what we put on our skin. . Old cells in the skin are constantly shed and replaced with new ones, nutrients are important to support this rapid cycle. You can have softer, more flexible and blemish-free skin with the right foods.
Wrinkles and aging are the inevitable results of time, and skin aging can be accelerated by excessive exposure to the sun, chemicals and malnutrition. With this in mind, a holistic approach is best. Emphasis should be placed on eating a varied and balanced diet, including antioxidant-rich fruits and vegetables, fatty fish and healthy fats from nuts. This is achieved through the intake of many vitamins, minerals and proteins, including beta carotene, vitamins E and C, zinc and selenium.
Vitamin C
Vitamin C is present at high levels in the epidermis (top layer of skin) and also in the derm It is found in the dermis (the lower layer of the skin). Its antioxidant properties and role in collagen production help keep skin healthy. Therefore, vitamin C is one of the most important ingredients found in many antiaging skin care products.
Vitamin C is a well-known antioxidant and protects the skin from free radical damage. Taking vitamin C orally may increase the effectiveness of sunscreens applied to the skin to protect from the sun's harmful UV rays. It does this by reducing cell damage and aiding the healing process of wounds. Vitamin C also helps reduce the signs of aging due to its vital role in the body's natural collagen synthesis. Intake of adequate amounts of vitamin C is very important in repairing and preventing dry skin.
Vitamin C supports the immune system and is important for a bright and blemish-free skin.
For the health of our skin as well as our general health. Vitamin C, which is also very important; It is abundant in citrus fruits, peppers, broccoli, strawberries, tomatoes, brussels sprouts and green vegetables.
Vitamin E
Like vitamin C, vitamin E is also powerful. It is an antioxidant. Its main function in skin care is to protect against sun damage. Photoprotection refers to the body's ability to minimize damage caused by UV rays. It can help prevent skin blemishes and wrinkles.
Normally, the body produces vitamin E through sebum (an oily substance spread through the pores of the skin). In the right balance, sebum keeps the skin moist and prevents dryness. Especially in those with dry skin, vitamin E can help against sebum deficiency. Vitamin E is also important in the treatment of skin infections.
Vitamin E protects the skin from oxidative damage and supports healthy skin formation. Foods high in vitamin E include almonds, avocados, hazelnuts, pine nuts, sunflower seeds and corn oil. In addition, oily fish such as salmon and mackerel are also a source of vitamin E, which is an important antioxidant for the skin.
Selenium
Selenium is also a powerful antioxidant.
< It works with other antioxidants such as vitamin E and vitamin C and is very important for supporting the immune system. Studies, Studies show that a diet rich in selenium may help protect against skin cancer, sun damage and aging. Fish, shellfish, eggs, wheat, tomatoes and broccoli are foods rich in selenium.Omega 3
Omega to keep the skin thick, flexible and moist. -3 fatty acids are required. Omega-3 and omega-6 are essential fatty acids and must be taken into the body through diet. You can get Omega-3 from oily fish, flaxseeds, chia seeds, walnuts, yoghurt and purslane.
Zinc
Zinc is essential for the sebaceous glands in the skin. participates in its normal functioning and repairs skin damage, keeping the skin soft and supple. Foods rich in zinc include fish, lean red meat, whole grains, poultry, nuts, seeds and shellfish.
Zinc deficiency can lead to skin inflammation, skin lesions and delayed wound healing.
Zinc deficiency can lead to skin inflammation, skin lesions and delayed wound healing. p>
Beta carotene (vitamin A)
It is a vitamin that regulates the sebaceous glands (oil glands) and has excellent antiseptic properties. It accelerates collagen production and helps eliminate wrinkles and dark spots.
Carotenoids such as beta carotene protect the skin from sun damage, and also help keep the skin healthy by preventing cell death and skin dryness.
Interestingly, However, beta carotene can add a slightly orange color to the skin, which contributes to an overall healthier appearance.
Cooked pumpkin, carrots, and fish are the most important sources of beta carotene.
Lycopene
Lycopene, which gives tomatoes their color, is a powerful antioxidant. Lycopene, which is also found in watermelon, rosehip and grapefruit, is an excellent substance for skin health.
Cocoa (Dark chocolate)
Cocoa contains antioxidants that can protect the skin against sunburn. Contains. It also helps reduce wrinkles,
regulate skin thickness, moisture, and blood flow.
Green tea
Catechins (containing in green tea) It is a group of flavonoids with antioxidant effects found in tea and some fruits and vegetables) that protects the skin against sun damage and reduces skin redness, while also improving skin hydration, thickness and They are powerful antioxidants that increase elasticity.
Vitamin D
Vitamin D is mostly produced when sunlight is absorbed by the skin. In this way, cholesterol turns into vitamin D in the skin. Vitamin D is then taken up by the liver and kidneys and transported throughout the body to help form healthy cells. This includes the skin, where vitamin D plays an important role in skin tone.
Just 10-15 minutes of daily sun exposure helps produce vitamin D. In addition, eggs, mushrooms, yoghurt and salmon are foods rich in vitamin D.
Vitamin B complex
Regarding the skin, the most important vitamin B is the skin. and biotin, which forms the basis of hair cells. Deficiency may result in dermatitis or hair loss. Even a mild deficiency causes symptoms.
It is found in many foods such as bananas, eggs, oatmeal and rice; It is also produced in small amounts in the body.
Vitamin B3 is also known as niacin and is found in many foods, both animal and plant. This vitamin is essential for healthy skin, as well as the brain and nervous system, and blood cells. Research shows that this vitamin can significantly reduce the appearance of aged skin and has an important role in skin brightness.
Another vitamin from the vitamin B family, vitamin B5 is also known as pantothenic acid and panthenol. Good skin hydration is provided with skin care products containing this vitamin. Studies on this vitamin show that it prevents skin water loss and increases the functionality of the skin barrier. You can get plenty of this vitamin with cereal, avocado and chicken.
Recently, more attention has begun to be paid to topical products containing B vitamins. These creams can help give your skin a healthy glow almost instantly, while increasing the cells' water retention. Niacin (vitamin B3) helps the skin retain moisture, so regular use of creams containing this nutrient can help skin look younger. Niacin also has anti-inflammatory properties to soothe dry, irritated skin. It is also known that it is beneficial for skin blemishes in higher concentrations. ir.
Vitamin K
Vitamin K, which has an important role in blood clotting, is necessary for healing wounds. Vitamin K, found in cabbage, spinach, lettuce, green beans, liver and milk, is of great importance in the treatment of skin cracks (striae), spider angiomas, scars, dark spots and dark circles around the eyes when used topically.
Drink 6-8 glasses of water a day!
Skin needs moisture to stay flexible. Not providing adequate hydration will cause the skin to look dry and tired. An average of 6-8 glasses of water should be consumed per day. Remember that herbal, decaffeinated teas and some fruits and vegetables, such as watermelon, pumpkin and cucumber, also contribute to fluid.
Eat carbohydrates with a low glycemic index!
Carbohydrates increase blood flow. The indicator of how much it raises your blood sugar is the "glycemic index". Carbohydrates with a high glycemic index are completely and immediately mixed into the blood, causing sudden increases in blood sugar. Glucose taken from foods with a low glycemic index enters the circulatory system in heavier and smaller amounts without causing intense insulin secretion from the pancreatic gland. As a result, there will be no sudden changes in your blood sugar. Avoid high GI carbohydrates; because they lead to insulin production, which can damage collagen and accelerate wrinkles.
Fat-free milk, skim-free yoghurt, fresh fruits, whole-wheat bread, legumes are foods with a low glycemic index. Bananas, new potatoes, popcorn, bulgur and wheat bread are foods with a medium glycemic index. Watermelon, melon, mashed potatoes, carrots, rice, sweet corn and french fries are foods with a high glycemic index.
Avoid smoking and excessive alcohol consumption, both of which age the skin.
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