Have you ever seen the popular phrase "You are what you eat"? Whether you like it or not, your diet will reflect on your skin. Eat healthy food to eat, and you will be healthy. Junk food, you will not look good. Therefore, it is important to eat the right foods for clear skin. This article will help you get on the right track of skin care, because it is not all about the use of creams and products that are the most basic skin care begins with proper nutrition.
Firstshould know that to start a diet for the general health of the body, the best choice, and in most cases this is enough for your skin if you have a shortage of some kind. But there are certain foods you must eat to keep your skin looking healthy, youthful and radiant.
Start by cutting junk food. People who eat junk food, gaining weight, have a pasty complexion and bad hair. I know it is initially difficult, but you can piece by piece, always walk on the startingYour goal. And please, do not get into yo-yo dieting. The extraction and lose weight will continuously stretch your skin and then remain saggy.
Fluids
Fluids are essential to our skin nutrition, because they help to moisturize the skin. Experts recommend that we are 6 to 8 glasses of water to drink during the day, it does not fall into the trap of drinking the 8 glasses a day, you should rationalize it and drink it the natural way.
Replace any water for coffeeor soda. Caffeine is a diuretic (tends to increase the excretion of urine). Reduce your intake of coffee or tea to a maximum of 2 per day. You do not now need to drink plenty of water 2-3 hours before going to bed until the morning to avoid swelling and stretching of the skin.
Alcohol is bad, avoid it at all costs if possible.
Essential fatty acids
Also known as EFA, they will get from food because our body can not produce. There are two classes of fatty acids: Omega 3 and Omega6. For our skin Omega-3 is what we need.
EFA should be set at a 15% of our caloric intake account, and can be found at:
* Sardines
* Tuna
* Salmon
* Nuts
* Seeds and their oils (ground flaxseed)
* Shrimp
* Soybeans
Reduce the intake of saturated fats and processed is very important if you want to work with the EFA. To terminate these fats, their effects.
Antioxidants
Antioxidants protect us against infections and mayprevent us from degenerative diseases such as cancer or heart disease. These nutrients are found vitamin A, C, E and some B vitamins and minerals selenium, manganese and zinc.
Antioxidants play an important role in destroying free radicals (electrochemically unbalanced molecules that are produced in our bodies by chemicals), too much sun and stress. Free radicals damage collagen and collagen is what keeps the skin elastic.
We can see antioxidants:
*Berries
* Black Grape
* Brazil nuts
* Broccoli
* Carrots
* Cherries
* Chestnut
* Hazelnuts
* Kale
* Raisins
* Papaya
* Peas
* Peppers
* Plums
* Spinch
* Sweet potatoes
* Tomato
Iron
Iron is used for the formation of hemoglobin. A lack of iron brings anemia, and this is reflected in our bodies by a pale complexion and dark circles under the eyes. Iron is bestProcessing of animal foods, but can also be found in some vegetables. The best sources of iron
* Red Meat
* Fish and Seafood
* Liver
* Eggs
* Spinach
Vitamin A
Vitamin A helps in the formation of new cells, keeps the skin supple and is for our eyes and hair of vital importance. If you lack vitamin A, the skin becomes dry and scaly. It is produced by our bodies from beta-carotene and can be found:
* Whole milk
* TotalButter
* Liver
* Bluefish
* Eggs
* Dark orange vegetables (carrots, sweet potatoes, winter squash)
* Dark green vegetables (broccoli, spinach, cabbage)
Vitamin C
Vitamin C is a powerful antioxidant, essential for the production of collagen, the elastic tissue (in our skin decreases with age). Every time you smoke, are under stress or under too much sunlight, drying up your vitamin C from the body, so it is best to avoid themSituations in excess. Vitamin is found in:
* Citrus fruits (orange, lemon, grapefruit, lime)
* Tomato
* Potatoes
* Papaya
* Broccoli
* Brussels sprouts
* Blackcurrant
* Kiwi
Strawberries
* Peas
* Cauliflower
Vitamin E
Another antioxidant, vitamin E has a strong effect against harmful free radicals. This vitamin helps the skin retain its moisture, and a lack of it brings premature wrinkles,pale skin, acne, easy bruising and slow wound healing. Vitamin E is found in:
* Vegetable oils
* Nuts and seeds
* Peanut Butter
* Wheat Germ
* Whole grains
* Avocados
* Sweet potatoes
Vitamin B complex
Keep your skin moist and smooth with vitamin B complex. It is energy from food for skin metabolism. This can be found here:
* Milk
* Bluefish
* Poultry
* Red Meat
* Offal
*Eggs
* Banana
* Soybeans
* Whole
* Wheat Germ
* Peanut Butter
* Fortified breakfast cereals
Beta Carotene
Beta-carotene is the plant form of vitamin A, converted by our bodies. It protects us from the aging effects of the sun and can be found here:
* Dark green vegetables (spinach, broccoli, watercress)
* Orange fruit and vegetables
Selenium
Ideal for protection against freeRadicals and against dry skin. Selenium combined with vitamin E support the immune system. Found in:
* Cereal
* Meat
* Offal
* Fish and Seafood
* Eggs
* Cheese
* Brazil nuts
* Whole grains
* Mushrooms
* Beans
* Molasses
* Wheat Germ
Zinc
Zinc is a mineral essential for the immune system. It represents collagen and accelerates the healing in our body, including skin. A deficiency produces stretch marks, adull complexion, white spots on fingernails, dandruff and stubborn stains. Zinc can be found at:
* Fish and Seafood
* Red Meat
* Cheese
* Brewer's Yeast
* Whole grains
* Mushrooms
* Offal
* Eggs
* Turkey and nuts
As you can see, there are many components in our diet, our skin. Instead of himself on a diet just for skin care, a place that works for the health of your entire body, and then, if you lack Youknow what foods to eat, you need to keep your skin clear and looking good. It's all about balancing your diet.
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