Bright, healthy and young skin is our dream. Putting aside the creams and care products we use, real healthy skin starts with nourishment. The foods you need to pay attention to and consume to protect your skin are in the rest of the article...
Dark vegetables provide cell renewal and make the skin look brighter. For this reason, dark vegetables such as spinach, arugula and parsley should not be missing from the diet menu. Adding plenty of green salads to meals helps to achieve brighter skin by accelerating the regeneration of skin cells. Since consumption of ready-made, processed foods instead of fresh fruits and vegetables causes the skin to lose its brightness, it should not be preferred.
One of the most important factors in maintaining the moisture balance of the skin is to drink enough water during the day. Drinking 30 ml of water per kilogram is enough to meet your daily water requirement. For example, a person weighing 55 kg should not drink less than 1.65 lt of water per day. In addition, since raw vegetables and fruits contain high amounts of water, choosing salads consisting of 3 portions of fruits and raw vegetables in meals also helps to maintain the moisture balance of the skin.
The rate at which a food raises blood sugar is defined as the glycemic index. According to studies, feeding with high glycemic index products such as white flour and table sugar also causes acne formation. For this reason, it is possible to prevent acne formation by choosing carbohydrate sources with a low glycemic index such as whole-grain bread and bulgur instead of foods with a high glycemic index.
Frequent exposure to ultraviolet rays from the sun increases the destruction of collagen fibers in the skin and causes wrinkles. Sun protection creams can be effective on the skin epithelium, ie the upper layer. However, since the skin layers in the lower layers must also be protected, antioxidant-containing foods come into play at this point. Eggs, dark green leafy vegetables, vegetable oils and whole-grain products help prevent wrinkle formation by protecting the skin against ultraviolet rays thanks to the antioxidant properties of the vitamin E they contain.
Exfoliation may occur as a result of the upper layer of the skin losing its water. For this reason, drinking enough water, increasing the consumption of raw vegetables and fruits are among the measures that can be taken to prevent dehydration. In addition, the polyunsaturated fatty acids contained in the oilseeds help to maintain the moisture balance of the skin and protect against exfoliation. Consuming 2-3 walnuts or 7-8 hazelnuts a day is enough to meet this need.
The amount of antioxidants taken should be increased in order to protect against the harmful effects of ultraviolet rays, which is one of the most important causes of skin stains. Vitamin C, vitamin E and beta carotene are among the most important sources of antioxidants that fight for the skin. By consuming a large orange or a glass of strawberries, most of the daily vitamin C requirement can be met, protecting against skin blemishes.