We all know that daily skin care with cleansing, moisturizing and sun protection is the basis for a healthy and radiant face. These are the habits that we constantly implement to keep our skin beautiful and protected from external factors. However, as important as external care is, our internal nutrition plays an equally important role.
The glow we seek doesn't just start in our makeup bag, but also on our plate. The nutrients we consume through our diet directly affect the function, appearance, and health of our skin. Vitamins, good fats, and antioxidants in particular are our allies in the fight against wrinkles, inflammation, and loss of elasticity.
Good fats for natural shine
Monounsaturated and polyunsaturated fats from foods like nuts, avocados, and fatty fish are essential for maintaining skin hydration and elasticity. Omega-3 fatty acids, in particular, strengthen cell walls and reduce inflammation, while protecting against the growth of cancerous cells in the skin.
Protein
Protein is converted into amino acids, which are essential for the production of collagen and keratin, known as the basic components of our skin. Some amino acids even function as antioxidants, protecting cells from harmful free radicals.
Vitamins you shouldn't miss
Vitamin A: Promotes cell renewal, helps heal wounds, and prevents collagen damage from sunlight. A deficiency can cause dryness and itching.
Vitamin C: Helps in collagen synthesis, brightens the skin and protects against premature aging. Regular intake increases elasticity and reduces inflammation.
Vitamin E: Antioxidant and moisturizer, protects the skin from UV rays and works with vitamin C to strengthen cell walls.
Vitamin D: With strong anti-inflammatory effects, it is ideal for skin with acne, psoriasis or eczema. Moderate exposure to the sun contributes to its production.
Zinc and selenium: Zinc helps heal and regenerate the skin, while selenium increases protection against UV rays and reduces the risk of skin cancer.
What should we have on our plate?
We should choose foods such as salmon, eggs, green leafy vegetables, avocado, olive oil, legumes, and flax seeds, as they combine many of the above nutrients and provide enhanced action.
