Nutrition for the skin



The skin is the largest organ of the human body. Its area (in an adult) is approximately 2 m2. The skin performs the following functions: protective, respiratory, heat exchange, cleansing and regenerative.

It consists of the epidermis, dermis and subcutaneous fat.

Derivatives of the skin are hair, nails and sweat glands.

This is interesting:

  • About 1,5 liters circulate in the blood vessels of the skin. blood.
  • The total weight of the skin is approximately 15% of the total body weight.
  • There are about 1 nerve endings and 2 sweat glands per 150 cm100 of skin.
  • The thickest leather is found on the heels. Its thickness is 5 mm.
  • The thinnest one covers the eardrums and eyelids.

Useful products for the skin

In order to appreciate the importance of skin health, one can imagine two people. One – with inflamed skin, covered with some kind of bumps, and the other – with smooth, perfectly clean skin that radiates health. Who would be more pleasant to communicate with? Surely, with the second (of course, provided that otherwise they are similar, like two peas in a pod).

And since the skin is the main standard of our health and beauty, then providing it with the necessary nutrition is our primary task.


The list of required products is presented below:

  • Lactic acid products. They include: milk, cottage cheese, sour cream, fermented baked milk, kefir. All of these products are rich in vitamins and minerals that normalize bowel function and, therefore, improve skin condition. This is because the body, freed from toxins, “feels” much better.
  • Fish and seafood. They contain essential fats, vitamins, minerals and trace elements responsible for the elasticity of the skin, its blood supply, firmness.
  • Eggs. They are rich in calcium, lecithin and vitamins that prevent the rapid aging of the skin.
  • Chicken meat. It is an ideal source of protein. Improves the general condition of the skin and participates in regenerative processes.
  • Beef. Rich in zinc and vitamin B2. It is a reliable assistant in preventing the appearance of wrinkles, cracks, and ulcers.
  • Liver. The vitamins and minerals it contains help the body fight acne breakouts.
  • Seeds and nuts. Due to the presence of important fats in them, they are indispensable for providing the skin with elasticity.
  • Strawberries and green tea. The vitamins and trace elements contained in these products protect the body from the action of the so-called free radicals. Thus, the skin is protected from flaking and premature aging.
  • Broccoli. Prevents early skin aging. Increases its elasticity due to the presence of such elements as iron, zinc and vitamins A, C and B.

General recommendations

In order for the skin to remain youthful and healthy for longer, a comprehensive approach is needed to ensure its protection. This means that you should avoid long exposure to the sun, limit exposure to frost, especially during the wind. And most importantly, it is to normalize nutrition.

It was noticed that women fulfilling these requirements looked 15 years younger than their peers who did not fulfill these requirements.

Nutritionists advise to eat properly. That is, avoid prolonged fasting and low-calorie monotonous diets. The first courses should be present on the table every day to normalize the work of the digestive system.

Polyunsaturated fatty acids and vitamins A, E, which are found in carrots, nuts, sea buckthorn, oily fish and seeds, are also useful for the skin.

Folk remedies for normalizing skin functions

The main problem for the skin is dryness. However, we are not discussing skin type. Dryness is a decrease in intercellular moisture. As a result, the skin loses its elasticity, becomes flabby and dull.

In order to cope with this problem, you can use rye washings. The mashed “black” bread is poured with boiling water, and after the bread mass has cooled down, it can be used for washing.

Well, as a means for washing, use melt, mineral water, as well as decoctions of herbs such as chamomile, calendula, linden, sage and parsley.

Harmful products for the skin

  • First of all, these are products that cause intoxication of the body.

    Smoked meat – due to the fact that the currently used “liquid smoke” has replaced the “noble” varieties of real trees, and its composition leaves much to be desired.

    Foods with preservatives – cause malnutrition of skin cells.

  • Secondly, these are products that cause the destruction of skin cells.

    This category includes alcoholic beverages.

  • And, finally, the third group includes products that have the ability to negatively affect the nervous system.

    Salt, which, in addition to retaining fluid in the body, has an irritating effect on the nervous system.

    Hot peppers – causes excessive excitement and blood flow to the organs.

    Coffee – causes overload in the blood vessels of the skin, due to overexcitation of the nervous system.

Read also about nutrition for other organs:

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