Published: 10/29/2013 - Updated: 03/20/2017
The skin is the largest organ of the body, it protects us against external aggression and we also receive external stimuli through touch. The skin has many functions, and proper nutrition is essential for good health.
A good diet can give us radiant skin and prevent the appearance of wrinkles, blemishes and other skin problems.
While creams and lotions are good tools to take care of our skin, remember that the body is nourished by our food, and therefore if your diet is unhealthy, it is possible that despite your efforts to keep it healthy with creams, your skin will continue looking dull, dry and develop problems. If you want to look better on the outside, you must look within: This is achieved with a balanced diet, rich in nutrients that will give your skin a healthy boost.
This is a precursor of vitamin A that the body metabolises, assimilated in the small intestine and subsequently reserved in the liver as retinol. This naturally pigmented compound helps our skin but also protects it from the action of ultraviolet rays. Moreover, thanks to its powerful antioxidant effect, it prevents the development of melanomas (tumors of the pigment cells of the skin).
Sources: carrots, red peppers, squash, tomatoes, spinach, parsley, mango, and overall plant foods of orange and yellow hues.
Besides being a powerful antioxidant, it promotes the synthesis of collagen, an element that is very important for the skin that helps to maintain elasticity and keeps it looking young.
Sources: mainly citrus and fruits like kiwi, as well as vegetables such as peppers and cauliflower, among others.
Vitamin E is a powerful antioxidant that is useful to combat the effects of free radicals and therefore helps prevent the occurrence of wrinkles early. A diet for skin care should not lack this vitamin.
Sources: Vegetable oils such as corn, wheat germ and soybeans are a rich source of vitamin E, so are seeds and nuts. Other sources include green leafy vegetables.
The omega 3 fatty acids help keep skin hydrated and prevent dryness. Although you need to consume fluids to keep hydrated, consuming omega-3 fatty acids will help it always look completely flawless.
Sources: oily fish and nuts, seeds.
It is a substance that helps protect the skin from ultraviolet rays, while also minimising the development of cells that have been affected by these, preventing premature ageing.
Sources: Plant foods such as lettuce, spinach, chard, and other leafy greens.
It is rich in antioxidants that help protect the skin against the effects of ultraviolet rays, preventing premature ageing. Green tea can be consumed hot or cold, so it is adaptable to all climates.
Hydration is very important when it comes to a healthy body and healthy skin. It is generally recommended to drink about two litres of water a day, preferably natural. When it is hot or if you do exercise, it may be required to consume a little more liquid than 2 litres.
Protect your skin
Prolonged exposure to sunlight can severely affect our skin. If you usually spend a lot of time in sunny areas, use sunscreen products to prevent staining or skin problems.
Another recommendation to limit the sun exposure is the use of hats and umbrellas.
These recommendations along with a proper diet are the best strategies for maintaining healthy skin that looks great.