There are different types of skin, which in turn are influenced by genetic, regional or dietary factors.
Here we are going to review everything about this last aspect, highlighting which are the nutrients necessary for strengthen and beautify the skin, how you can obtain them and what foods you should avoid.
Skin health
With its almost 2 m² of extension and 5 kg of weight, the skin is the largest organ of the body.
It is divided into two main layers (epidermis and dermis) and fulfills many functions, such as keeping the body’s structures intact, acting as a protective barrier, and functioning as a communication system with the environment.
Food is essential to obtain energy and develop, so it has a direct impact on skin health.
The strength, shine, elasticity, presence of wrinkles or blemishes, and speed of recovery of the skin, will depend on the nutrients and the amount that are part of our diet.
Vitamin C
Vitamin C is found in the dermis and epidermis, and has antioxidant effects, so it It is very useful to combat the action of free radicals (unstable molecules that affect healthy cell structures). This helps reduce the risk of premature aging.
Vitamin C also benefits skin health by stimulating collagen production. This is a group of proteins that the body uses to improve the elasticity and resistance of tissues, thus determining the appearance of the skin, hair and nails.
It is recommended to consume between 65 and 90 daily mg of vitamin C. You can obtain it by adding citrus fruits, such as lemons, oranges or grapefruit, green leafy vegetables, such as broccoli and spinach, berries and peppers, among other foods, to your diet.
Vitamin D
Regular exposure to sunlight helps to obtain vitamin D, which then it is absorbed by the liver and kidneys to be transported to the rest of the body to create healthy cells (including skin cells).
- Foods to improve and rejuvenate your skin
Scientific evidence shows that vitamin D may also help the skin by reducing inflammation, relieving irritation and fighting psoriasis.
You can obtain the necessary vitamin D by exposing yourself to sunlight for approximately 10 minutes (ask your doctor for a history of breast cancer). skin), and consuming fortified foods, such as cereals or yogurts, and lean fish, such as salmon, tuna and cod, and their oils, rich in Omega 3 fatty acids.
Vitamin E
Vitamin E has antioxidant properties, especially useful for protecting the skin against damage caused by sunlight, preventing inflammation and the appearance of spots or wrinkles.
Normally, the body produces vitamin E through sebum, a substance emitted through the pores of the skin. In the right balance, sebum helps keep skin conditioned and prevents dryness.
To obtain a sufficient daily dose of vitamin E (about 15 mg) It is recommended to consume nuts, such as almonds or hazelnuts, seeds, such as sunflower seeds, and vegetable oils, wheat, sunflower, corn or soybean, among other foods.
Vitamin K
Vitamin K stimulates the blood coagulation process, so it helps the body to heal wounds, bruises and areas affected by surgeries.
It also seems to be useful against certain skin conditions, such as stretch marks, scars and dark spots. For this reason, it is common to find it in many creams and ointments.
The recommended daily intake of vitamin K ranges from 90 and 120 micrograms, therefore its deficiency is unusual.
You can get it by including green foods in your diet, such as spinach, kale, cabbage, lettuce or beans, among other foods.
Healthy fats
Although they carry a negative connotation, fats are necessary for proper functioning of the organism.
Help form the cell membranes of all cells in the body, provide insulation and facilitate temperature regulation.
To take advantage of these benefits, which have a direct impact on the health of the skin, it is important to incorporate healthy fats, that is, mono and polyunsaturated.
You can find them in oils, such as olive, canola or peanut oils, avocados, nuts, soy products, and oily fish, such as tuna, mackerel, salmon or sardines.
Liquids
Staying hydrated is very important to take care of the health of the organism, and, consequently, of the skin.
When you are dehydrated, your skin loses strength, elasticity, shine, and is more prone to marking, dryness and damage.
To avoid this situation, it is recommended to drink between 6 and 8 glasses of water per day, although it all depends on individual needs.
This consumption will not cause the same effect in active people or people who live in areas with hot climates, compared to sedentary people or less active people , or who live in cold climates.
A good way to know if you are hydrated is through your urine. If the color of this is dark, it means that you are not incorporating enough liquid.
Remember, water is the best and easiest way to hydrate, but you can get a bonus when your skin is try, if you complement your consumption with fruits and vegetables rich in water: such as celery, strawberry, melon, cucumber, watermelon or tomato.
Precautions
Just as there are beneficial options for the skin, there are products that can harm it.
- Pros and cons of processed foods
An example of this is highly processed or ultra-processed foods or edible products, that is, canned, dehydrated, or packaged soups or noodles, margarines, cake mixes, potato chips, soft drinks, cookies, sweets, sauces, ice cream or jams, among others.
These products are made with industrial ingredients (binders, preservatives, emulsifiers, stabilizers, or solvents), which normally contain little or no whole food.
Together with excess caffeine, salt, alcohol and sugar, these products can be harmful as they trigger inflammation and oxidative stress, affecting the skin health.
They also tend to carry a high glycemic index (GI), a measure of how quickly foods can raise blood sugar.
Including foods with a high GI reduces sensitivity and causes circulation problems, which can favor the appearance of skin conditions and make their detection difficult.
Sources consulted : Base Natural Medicines Data Comprehensive, US National Library of Medicine, Mayo Clinic, National Institute of Arthritis and Musculoskeletal and Skin Diseases, National Institute of Complementary and Alternative Medicine.
Vitamin E has antioxidant properties, especially useful for protecting the skin against damage caused by sunlight, preventing inflammation and the appearance of spots or wrinkles.
Normally, the body produces vitamin E through sebum, a substance emitted through the pores of the skin. In the right balance, sebum helps keep skin conditioned and prevents dryness.
To obtain a sufficient daily dose of vitamin E (about 15 mg) It is recommended to consume nuts, such as almonds or hazelnuts, seeds, such as sunflower seeds, and vegetable oils, wheat, sunflower, corn or soybean, among other foods.
Vitamin K
Vitamin K stimulates the blood coagulation process, so it helps the body to heal wounds, bruises and areas affected by surgeries.
It also seems to be useful against certain skin conditions, such as stretch marks, scars and dark spots. For this reason, it is common to find it in many creams and ointments.
The recommended daily intake of vitamin K ranges from 90 and 120 micrograms, therefore its deficiency is unusual.
You can get it by including green foods in your diet, such as spinach, kale, cabbage, lettuce or beans, among other foods.
Healthy fats
Although they carry a negative connotation, fats are necessary for proper functioning of the organism.
Help form the cell membranes of all cells in the body, provide insulation and facilitate temperature regulation.
To take advantage of these benefits, which have a direct impact on the health of the skin, it is important to incorporate healthy fats, that is, mono and polyunsaturated.
You can find them in oils, such as olive, canola or peanut oils, avocados, nuts, soy products, and oily fish, such as tuna, mackerel, salmon or sardines.
Liquids
Staying hydrated is very important to take care of the health of the organism, and, consequently, of the skin.
When you are dehydrated, your skin loses strength, elasticity, shine, and is more prone to marking, dryness and damage.
To avoid this situation, it is recommended to drink between 6 and 8 glasses of water per day, although it all depends on individual needs.
This consumption will not cause the same effect in active people or people who live in areas with hot climates, compared to sedentary people or less active people , or who live in cold climates.
A good way to know if you are hydrated is through your urine. If the color of this is dark, it means that you are not incorporating enough liquid.
Remember, water is the best and easiest way to hydrate, but you can get a bonus when your skin is try, if you complement your consumption with fruits and vegetables rich in water: such as celery, strawberry, melon, cucumber, watermelon or tomato.
Precautions
Just as there are beneficial options for the skin, there are products that can harm it.
- Pros and cons of processed foods
An example of this is highly processed or ultra-processed foods or edible products, that is, canned, dehydrated, or packaged soups or noodles, margarines, cake mixes, potato chips, soft drinks, cookies, sweets, sauces, ice cream or jams, among others.
These products are made with industrial ingredients (binders, preservatives, emulsifiers, stabilizers, or solvents), which normally contain little or no whole food.
Together with excess caffeine, salt, alcohol and sugar, these products can be harmful as they trigger inflammation and oxidative stress, affecting the skin health.
They also tend to carry a high glycemic index (GI), a measure of how quickly foods can raise blood sugar.
Including foods with a high GI reduces sensitivity and causes circulation problems, which can favor the appearance of skin conditions and make their detection difficult.
Sources consulted : Base Natural Medicines Data Comprehensive, US National Library of Medicine, Mayo Clinic, National Institute of Arthritis and Musculoskeletal and Skin Diseases, National Institute of Complementary and Alternative Medicine.
Although they carry a negative connotation, fats are necessary for proper functioning of the organism.
Help form the cell membranes of all cells in the body, provide insulation and facilitate temperature regulation.
To take advantage of these benefits, which have a direct impact on the health of the skin, it is important to incorporate healthy fats, that is, mono and polyunsaturated.
You can find them in oils, such as olive, canola or peanut oils, avocados, nuts, soy products, and oily fish, such as tuna, mackerel, salmon or sardines.
Liquids
Staying hydrated is very important to take care of the health of the organism, and, consequently, of the skin.
When you are dehydrated, your skin loses strength, elasticity, shine, and is more prone to marking, dryness and damage.
To avoid this situation, it is recommended to drink between 6 and 8 glasses of water per day, although it all depends on individual needs.
This consumption will not cause the same effect in active people or people who live in areas with hot climates, compared to sedentary people or less active people , or who live in cold climates.
A good way to know if you are hydrated is through your urine. If the color of this is dark, it means that you are not incorporating enough liquid.
Remember, water is the best and easiest way to hydrate, but you can get a bonus when your skin is try, if you complement your consumption with fruits and vegetables rich in water: such as celery, strawberry, melon, cucumber, watermelon or tomato.
Precautions
Just as there are beneficial options for the skin, there are products that can harm it.
- Pros and cons of processed foods
An example of this is highly processed or ultra-processed foods or edible products, that is, canned, dehydrated, or packaged soups or noodles, margarines, cake mixes, potato chips, soft drinks, cookies, sweets, sauces, ice cream or jams, among others.
These products are made with industrial ingredients (binders, preservatives, emulsifiers, stabilizers, or solvents), which normally contain little or no whole food.
Together with excess caffeine, salt, alcohol and sugar, these products can be harmful as they trigger inflammation and oxidative stress, affecting the skin health.
They also tend to carry a high glycemic index (GI), a measure of how quickly foods can raise blood sugar.
Including foods with a high GI reduces sensitivity and causes circulation problems, which can favor the appearance of skin conditions and make their detection difficult.
Sources consulted : Base Natural Medicines Data Comprehensive, US National Library of Medicine, Mayo Clinic, National Institute of Arthritis and Musculoskeletal and Skin Diseases, National Institute of Complementary and Alternative Medicine.