Velvet face: 11 foods to improve skin condition

Good skin is the best evidence that everything is in order with the body. If you want to improve your appearance, cosmetics alone are not enough; an offensive on all fronts is required. Support beauty from within with nutrition.

Dairy produce

Contain: complete protein, calcium, phosphorus, potassium, vitamins A, B₂, AT₈, AT₁₂ and D, animal (milk) fat.

Why are they useful: regulate bowel function, improve skin color. Dairy products are the main source of calcium, which is essential for the nervous system and muscle function.

Norm: daily at least 500 g.

As it is: you can drink two glasses of milk a day, you can eat sour cream, cottage cheese, fermented baked milk and other dairy products, and the low fat content in them does not affect the usefulness of the product at all – 250 g of skim milk with a calorie content of only 80 kcal contains the same nutrients, as in whole milk.

Chicken meat

Contains: protein low in saturated fat, plus zinc, iron, vitamin B₁₂.

What is useful: protein is the main building material for all body tissues, including the skin.

Norm: 2-3 times a week, 200 g each.

As it is: boiled, as a main course for lunch, and it is better not to use broth.

Beef

Contains: protein, iron, zinc, vitamin B₂.

Why is it useful: increases the elasticity and smoothness of the skin, prevents the appearance of cracks, ulcers and wrinkles, the fall of hemoglobin.

Norm: once or twice a week, in portions of 200 g.

As it is: it is better to boil or bake beef, you can eat it both hot and cold.

Liver

Contains: vitamins A, B₂, AT₆, AT₈, lecithin, calcium, iron, copper.

Why is it useful: maintains a healthy skin, especially in the scalp, helps the body fight acne.

Norm: every two weeks, 150 g each

As it is: stewed and in the form of homemade pates.

Fish and seafood, fish oil

Contain: fats, phosphorus, protein, iron, vitamins D, B₂ and B₁₂.

Why are they useful: important sources of protein. Eating fish can help reduce the risk of cardiovascular disease.

Norm: 3-4 times a week, 150-200 g.

As it is: fish is most useful to bake, in foil or in coarse salt. Fish oil itself is not very tasty, but it is now available in capsules.

Broccoli

Contains: vitamins A, C, B₂, iron, zinc.

Why is it useful: removes toxins from the body, normalizes metabolism, prevents aging, enhances the action of collagen, as a result of which the skin becomes healthy, smooth and elastic.

Norm: the more often the better, but not less than 300 g per week.

As it is: boiled, as a side dish for meat or fish.

strawberry

Contains: vitamin C, iron.

Than useful: protects the skin from free radicals, strengthens the immune system.

Norm: in season, it is recommended to eat at least ten glasses of red berries (strawberries, red currants and raspberries).

As it is: fresh, in the form of juices and fruit drinks.

Cereals and cereals

Contain: nicotinic acid, carbohydrates, B vitamins₂ and B₅.

Why are they useful: prevent the occurrence of skin diseases, peeling of the skin, the appearance of white spots on it, improve digestion and carbohydrate metabolism.

Norm: practically without restrictions, not less than 100 g per day.

As it is: wholemeal bread, whole grain cereals, in particular brown rice; oats are especially good in combination with dairy products – an example of this is the famous English oatmeal for breakfast.

Nuts and seeds

Contain: protein, protein, vitamins and minerals, fats (almonds, walnuts, pecans, peanuts, hazelnuts and pistachios), trace elements.

Why are they useful: reduce the risk of anemia, energize, prolong the youthfulness of the skin.

Norm: 1-3 times a day.

As it is: in kind.

Mint

Why is it useful: improves digestion and removes toxins, noticeably improves the condition of the skin of the face – eliminates rashes, circles under the eyes.

Norm: daily, at least 2 glasses – an abundance of fluid is beneficial for the skin.

How to drink: in broths, alternating with lemon balm every other day.

Eggs

Contain: vitamin A, vitamins B₂, AT₆, AT₈, calcium, lecithin.

Why are they useful: prevent cracking and flaking of the skin, slow down its aging.

Norm: an egg a day.

As it is: quail eggs can be drunk raw – they do not contain salmonella.