What to bring on the table to have a smooth, soft, healthy skin with a beautiful complexion? Here are fruits and vegetables to focus on to conquer a beautiful skin
The conquest of beautiful, healthy and luminous skin begins at the table. Creams and serums alone are not enough to guarantee youth and brightness if they are not accompanied by a balanced and complete diet of every nutrient. In fact, it is often an unbalanced diet, low-calorie or too rich in sugars and bad fats, to interfere negatively with the proper cell regeneration and maintenance of the hydrolipidic film of the skin, essential elements for a beautiful skin.
In addition to changing the menu, it is important not to miss foods that are beneficial for the skin or rich in those nutrients that delay aging and strengthen the protective barrier of the epidermis. Here are the most important ones to focus on the health of our skin.
1. Red fruits, to promote microcirculation
Blueberries, raspberries, currants, and blackberries are used to protect blood vessels and capillaries. They are therefore highly beneficial for fragile and sensitive skin as they strengthen it from the inside.
The healthy action of red fruits, rich in antioxidants such as tannins and anthocyanins, is also supported by the presence of vitamin C in good quantities and beneficial organic acids such as malic acid and tartaric acid.
2. Salmon, to fill up with Omega 3
Foods rich in omega-3 and essential fatty acids, or polyunsaturated fats ("good" cholesterol that lowers the level of "bad" cholesterol in the blood) have the power to counteract the production of free radicals and in this way slow down cellular aging.
Among the foods richer in omega 3 are salmon and bluefish (anchovies, anchovies, mackerel). What are the quantities for an anti-aging effect? 3 times a week.
3. Fruits and vegetables orange, for a bright skin
Carrots, apricots, pumpkin, peppers and all orange fruits and vegetables (except oranges) contain beta-carotene which counteracts the production of free radicals and, at the same time, shields the skin from sunlight and air pollution, keeping it bright and younger for longer.
4. Eggs, to keep the skin elastic
A low-protein diet can cause weakness and hair loss as well as skin dryness, and consequences such as wrinkles and early expression signs.
The egg is a complete food that should not be missing from the weekly diet and whose consumption is recommended in doses of 2-3 eggs per week. Both yolk and egg white have considerable beneficial properties for the skin, ensuring firmness and firmness.
The yolk, in particular, is rich in essential minerals such as iron, phosphorus and calcium. Besides, always in the egg yolk, there is a good amount of vitamins of group B and especially vitamin D, essential for bones, skin and hair. There are also many proteins and phospholipids, which are essential for the well-being of the dermis. Whites, on the other hand, are rich in water and mineral salts and therefore moisturizing.
If you don't like eggs, here are the alternative protein foods to eggs on which to focus to fill up with protein.
5. Less salt and more water for proper hydration
Wrinkles and signs of aging are most pronounced when the skin loses elasticity, collagen production decreases, and dehydration increases. The first thing to do is to drink more water while reducing the amount of salt ingested every day (replacing it, for example, with herbs).
6. Dried fruits, for a more toned skin
Walnuts and almonds increase the elasticity of the skin, thanks to the presence of vitamin E, one of the most powerful natural antioxidants. Dried fruit is perfect for counteracting the loss of tone and expression marks. Consumed in moderation every day, it can be used for breakfast with yogurt or smoothies or to garnish salads at lunchtime.
Almonds also produce an oil that has many beneficial effects on the skin. It moisturizes, removes makeup and prevents certain skin imperfections such as stretch marks. We are talking about sweet almond oil.