Contents
- Vitamins of youth and beauty
- What foods are good for facial skin
- Drinking regime
- Skin Health Rules
- Harmful products that spoil the look and color of the skin
- Funds overview
- Highly concentrated sheet mask for dull skin with traces of fatigue, Garnier
- Intensive moisturizing regenerating gel Hydrating B5 Gel, SkinCeuticals
- Cream for the skin around the eyes Advanced Génifique Yeux, Lancôme
- Daily Serum Gel for Affected Skin, Mineral 89, Vichy
- Filler cream for filling wrinkles for normal and combination skin Vitamin C, La Roche-Posay
Those who dream of flawless skin should add proper nutrition to the items “good cream” and “verified cosmetologist”. What exactly should be included in the daily diet, you will learn from our article.
Vitamins of youth and beauty
Rigid diets limit the intake of nutrients and negatively affect the condition of the skin and the body as a whole. At the same time, the skin is nourished according to the residual principle. Make sure that your diet contains a balanced combination of proteins, fats and carbohydrates, as well as vitamins and trace elements in sufficient quantities.
Element | What is its use |
Protein | The main building material: amino acids are necessary for the synthesis of collagen fibers, which are responsible for skin elasticity. |
Fatty acids Omega-3 and -6 | Indispensable for the synthesis of lipids, have pronounced anti-inflammatory properties, slow down the aging process. |
Fibre | Natural sorbent: absorbs and removes toxic substances (nitrates, pesticides, salts of heavy metals). |
Melanin | Responsible for pigmentation. |
Hemoglobin | Enriches cells with oxygen. |
Beta-carotene | A natural antioxidant that protects against premature aging, evens out skin tone. |
Vitamin A (Retinol) | Participates in the synthesis of collagen, improves skin elasticity. |
B vitamins | Necessary for the normalization of metabolic processes in the skin, especially lipid and protein metabolism. |
Vitamin C | One of the main antioxidants involved in the synthesis of collagen. |
Vitamin E | Prevents the formation of wrinkles and combats dryness. |
Vitamin H (Biotin) | A natural vasodilator that helps make dull skin look healthy and radiant. |
Zinc | It has anti-inflammatory properties, regulates the sebaceous glands. |
Calcium | Participates in the synthesis of structural elements of the skin. |
What foods are good for facial skin
Here is a list of products needed to improve skin condition.
Fruits, berries, vegetables, herbs rich in fiber, vitamins B and C. Orange and red fruits will prevent the lack of beta-carotene and vitamin A. Avocados and bananas – melanin. Persimmons, green apples and pomegranates – hemoglobin. Useful both fresh and frozen, dried, boiled, baked.
Nuts – a pantry of omega-3, melanin, vitamins H and E. A very small portion per day is enough.
Whole grain cereals, durum wheat pasta, brown brown rice, black bread, bran bread are the main sources of fiber and vitamin B.
Fish and Seafood provide the body with protein, melanin, zinc, vitamin B and omega-3 acids.
Lean meat, beef and pork liver are also rich in protein, as well as iron, vitamins A and H.
Dairy products (including cheese and cottage cheese) are famous for their calcium and healthy protein content.
Fruits, berries, vegetables, greens are rich in fiber, vitamins B and C.
Drinking regime
Water is very important for the body: it helps to restore the skin that has suffered from the sun, wind and air dried up by heating devices, restore its smoothness and elasticity, and avoid peeling. To optimize metabolic processes in the body, doctors advise drinking 1,5–2 liters of water daily (at the rate of 30 ml per kilogram of weight).
We are talking about pure non-carbonated water. But tea, coffee, juices, compotes are not included in this norm.
Distribute the entire volume of liquid for the day so that you do not drink after 19:00 – otherwise edema may form. Keep bottles of water on your desk, on your bedside table, in your car, and so on, to help you remember to drink more often.
Nuts are a pantry of omega-3, melanin, vitamins H and E.
Skin Health Rules
The analysis of the received information allows to build the PP system.
Nutrition should be varied and balanced in terms of the amount of proteins, fats, carbohydrates, vitamins and trace elements.
It is better to eat food 5-6 times a day in small portions. Do not forget about breakfast and try to have dinner no later than three to four hours before bedtime.
For breakfast and lunch, eat protein foods, and in the evening, give preference to thermally processed vegetables, cereals and dairy products.
Drink enough water.
Eliminate junk food from your diet.
Harmful products that spoil the look and color of the skin
If you want to get rid of acne, dryness, and other skin problems, limit your intake of these foods.
Sweet
Recent studies have shown that foods with a high glycemic index (and this is white bread, pastries, sugar, sweet soda) exacerbate the manifestations of acne, and also contribute to glycation – gluing collagen fibers and premature aging of the skin.
Salt
Salt retains water, so that the abuse of various marinades and canned food is fraught with swelling under the eyes and not only.
Fast food and convenience foods
Processed meat can contain excess sodium, which also leads to water retention, swelling, and swelling. And fatty and fried foods disrupt the liver and contribute to premature aging. To somehow neutralize the negative effects of fast food, eat onions, ginger, turmeric, take vitamin E and zinc, but it’s better to just do without junk food.
Coffee
If moderate amounts of coffee act as an antioxidant, then an excess of it (more than four cups a day) is likely to cause anxiety and sleep problems. And the lack of night sleep will affect your appearance, because it is at this time that cell renewal occurs. Sleep deprivation results in tired, aging, dry, wrinkle-prone skin. But that’s not all.
In individuals with a slow metabolism, coffee can activate the sebaceous glands, which in turn threatens the formation of comedones and acne.
Alcohol
Alcohol abuse leads to dehydration of the body in general and the skin in particular. The fact is that alcohol has a pronounced diuretic effect.
Funds overview
Having nourished the skin from the inside, you can fix and enhance the effect by including cosmetics with the same useful substances in your care.
Highly concentrated sheet mask for dull skin with traces of fatigue, Garnier
Contains vitamin Cg and pineapple to restore healthy radiance to skin. Use during busy periods or after a sleepless night. Skin transformation guaranteed.
Intensive moisturizing regenerating gel Hydrating B5 Gel, SkinCeuticals
Fluid with vitamin B5 and hyaluronic acid moisturizes the skin and provides it with nutrients.
Cream for the skin around the eyes Advanced Génifique Yeux, Lancôme
In addition to pre- and probiotics, the composition includes hyaluronic acid and vitamin C. As a result, the skin around the eyes becomes radiant, supple and hydrated.
Daily Serum Gel for Affected Skin, Mineral 89, Vichy
Mineralizing Vichy thermal water as part of this product enhances the natural barrier-protective functions of the skin.
Filler cream for filling wrinkles for normal and combination skin Vitamin C, La Roche-Posay
Vitamin C at a concentration of 5% is accompanied by hyaluronic acid, mannose and madecassoside. Thanks to these effective ingredients, the skin becomes visibly firmer and the complexion evens out.