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Beautiful Skin Depends On Nutrition

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“Blood and milk”, “cheeks with a blush” – when we hear these words, we immediately imagine a girl with a beautiful and healthy face.

Healthy skin has an even natural color with a slight shine, no age spots, elastic, and at the same time firm, smooth, and not rough. As a rule, people who have skin problems and are concerned about it start to take active care of it, but such care often does not bring any benefit.

After all, the beauty and health of our skin mostly depend on proper nutrition.

It is known that various sweets and fast foods are not good for the skin, and even vice versa. Therefore, the first step is to reduce the amount of sugar and unhealthy fatty foods you eat.

Instead, you need to include in your diet foods rich in antioxidants that protect our skin from aging, B vitamins, and omega-3 and omega-6 fatty polyunsaturated acids (collectively known as vitamin F).

Everyone knows that omega-3 fatty polyunsaturated acids (vitamin F) are most abundant in oily marine fish (tuna, sardines, salmon) and flaxseed oil (35-65%), and omega-6 in sunflower and corn oil. But nuts and seeds, poultry, and eggs are also rich in them.

Antioxidants include ascorbic acid (vitamin C), tocopherol (vitamin E), ß-carotene (provitamin A), and lycopene, which is most abundant in red tomatoes.

It also contains polyphenols: flavin and flavonoids (often found in vegetables), tannins found in cocoa, coffee, and green tea, and anthocyanins found in red berries.

Not only calcium but also a mineral such as selenium make cottage cheese a valuable product for preserving beauty and youth. Selenium reduces inflammatory changes and improves skin elasticity. It is also found in garlic, onions, cereals, blueberries, and broccoli.

By the way, avocado is a unique fruit, extremely rich in antioxidants (vitamins A, C, E), essential oils, and B vitamins. It also contains a lot of folic acids.

Vitamins are useful for the skin and foods that contain most of them

Skin benefits and content of Vitamin B3 (niacin) in foods
Vitamin B3 (niacin) contributes to carbohydrate and lipid metabolism. It is abundant in such foods as meat, nuts, cereals, yeast, mushrooms, and milk.

Skin benefits and Vitamin B6 content in foods
The highest levels of pyridoxine (vitamin B6) are found in animal and poultry meat, herring, halibut fish, buckwheat, millet, wholemeal bread, pearl barley, and barley cereals.

Skin benefits and Vitamin B7 content in foods
B7 has a positive effect on hair growth and skin condition. This vitamin is found in the liver, egg yolk, soybeans, and carrots.

Skin benefits and Vitamin A content in foods
Vitamin A regenerates skin cells and stops skin aging. It enhances the effect of selenium. In the absence of this vitamin in the body, the skin becomes dry and rough. Carrots, milk, green peas, broccoli, apricots, pumpkin.

Skin benefits and Vitamin E content in foods
Vitamin E reduces the formation of acne scars. It is found in broccoli, almonds, spinach, avocados, hazelnuts, walnuts, kiwi, pumpkin, asparagus, and olive oil.

Skin benefits and Vitamin C content in foods
Vitamin C helps reduce skin irritation and damage and reduces acne scars. Citrus fruits, tomatoes, watermelon, green peas, currants, white cabbage, rose hips.

In addition to an excessive amount of sweets, doctors advise reducing the number of cereal products and those containing high-carbohydrate starch. Protein should be consumed daily, as the body is not able to store it in large quantities. Spices such as cinnamon, turmeric, and rosemary are a good addition to protein products.

Remember that beautiful skin is healthy skin. Take just a few small steps!

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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