The abundance of beauty treatments that salons offer today, creams and other face care products sometimes create the illusion that modern woman can always look great. However, experience shows that these efforts are not enough without the right diet, so the question naturally arises which foods are good for the skin.

Of course, there is a list of products, the use of which is better to exclude from the diet, or indulge in them only on holidays.

• The love of any sweets and sugar will invariably lead to acne and red spots appearing on the skin, it will become oily and dull. Even honey, whose beneficial features proven long ago, should be used in very moderate doses.
• Canned vegetables, fruits, as well as meat, fish and other products with a long shelf life. By eating them, the body receives the entire set of harmful substances for the skin of the face - a large amount of salt, vinegar, preservatives. Accordingly, swelling and allergic reactions in the form of red and scaly spots are provided.
• Smoked meats, sausages, sausages also sin with an excessive amount of salt and spices; and supplements whose names begin with a capital E.
• Fast food - it can include all of the above products, as well as your favorite pizzas, hot dogs, sushi and other types of fast food. No matter what they say about the workload of women, it is always possible to cook an easy and healthy meal for tomorrow in the evening.

Top 10 products for beautiful skin

1. Seafood. Fatty fish, oysters, mussels contain zinc and omega-3 fatty acids, essential substances for skin regeneration and restoration of collagen fibers. They help fight atherosclerosis, improve blood circulation, which has a positive effect on moisture, turgor and color. Zinc is an anti-inflammatory element, it prevents the appearance of acne and pimples. In a word, marine life - best products for youthful skin.

2. Citrus. These fruits are rich in vitamin C, which is an antioxidant and neutralizes free radicals in the intercellular space. In addition, it is responsible for the tone of the vascular wall and stimulates collagen synthesis. The lack of a substance causes flabbiness and dryness of the integument. Oranges, tangerines, grapefruits, bell peppers, tomatoes, and ordinary sauerkraut are rich in vitamin C. These products must be used on the menu, but their excessive consumption is fraught with allergic reactions - spots and pimples on the skin.

3. Green and orange vegetables. These products have another natural antioxidant - vitamin A. Its lack in the body is reflected on the skin with inflammation, dryness, seizures - cracks in the corners of the mouth that do not heal for a long time. In addition, the presence of beta-carotene in vegetables makes them beauty products, because this element promotes cellular renewal. Therefore, carrots, peppers, pumpkin, avocados, spinach and other leafy vegetables should be on the table. Vitamin A is fat-soluble, so carrot salad is seasoned with sour cream or vegetable oil. Do not forget about the benefits for vision.

4. Nuts. An excellent snack product, contains vitamin E, which has an antioxidant effect. It delays the aging process of the skin and creates a barrier against ultraviolet rays. Some types of nuts - almonds, pistachios - have omega-3 polyunsaturated fatty acids, which in addition are a natural antidepressant. And as you know, beauty does not happen without a good mood.

5. Whole grains - a real natural pantry: coarse fiber that normalizes bowel function; B vitamins that work nervous system and the whole organism; vitamin E and fatty acids - they are especially abundant in flax seeds.

6. Analyzing what is good for the skin of the face, we must not forget about olive oil. A source of vitamin E, a powerful antioxidant, it can be taken internally and externally in the form of masks and homemade face creams.

7. Cottage cheese with a fat content of up to 5% also contains vitamin E and selenium, which prevent radicals from aging facial cells. In addition, cottage cheese is a source of calcium, which is necessary for teeth. Fat-free cottage cheese loses many useful qualities.

8. Mango. A very tasty and low-calorie fruit, it has about 80% of the daily requirement of vitamin A, which maintains and regenerates skin cells.

9. Meat and liver. Vitamin PP, which is involved in cellular metabolism. With its deficiency, dystrophic phenomena of the skin and hair occur: dryness, peeling, inflammation. It is also found in the kidneys, heart, mushrooms, brewer's yeast.

10. Broccoli is a source of another fat-soluble element - vitamin K, which promotes the rapid healing of wounds and cracks, improves metabolism in the connective tissue and collagen fibers of the skin. In addition, it is found in leafy vegetables and other varieties of cabbage - white, cauliflower, Brussels sprouts. All vegetables with chlorophyll, and, therefore, vitamin K, are products that are extremely beneficial for healthy hair and skin.

Healthy foods, of course, have an impact on the body and the condition of the skin of the face. General health is one of the principles of beauty. Another of its components is moisture saturation, because we consist of 80% of it. Water is the solvent by which elements are transported to the cells. Therefore, drinking plenty of water is necessary: ​​plain drinking or mineralized water, vitamin fruit drinks with little or no sugar and, of course, green tea.

To avoid dehydration of the body and overdrying of the skin of the face, it is necessary to optimize the microclimate in the room, apartment or office. Steam humidifiers will not only prevent the skin from becoming dry, but will also help fight viruses and bacteria. Make sure the batteries are not dusty or too hot. Don't forget about protective creams both summer and winter. Do not use hot water for washing. Important for moisturizing the skin and playing sports.

Vitamins in skin improvement products play a very important role, however, lifestyle and habits are also invariably reflected in appearance. Therefore, fresh air, physical education, sufficient sleep duration - 7-8 hours and a healthy diet should become the companions of every beauty. Bad habits, such as smoking and excessive alcohol consumption, on the contrary, contribute to dehydration, acne, wrinkles and gray color faces.

Beautiful and smooth skin faces are a sign of health and a business card of any woman. Due to age-related changes, poor ecology, bad habits, as well as not proper nutrition, the skin condition noticeably worsens, bags and dark circles appear under the eyes, acne, pronounced mimic wrinkles.

Deterioration of the skin condition of the face may be a sign of internal diseases, in which case you should be examined by a doctor. If a person is absolutely healthy, it is urgent to take measures to restore the epidermis. The first step is to start following a balanced diet, because cosmetics and procedures will not give the expected effect without properly organized nutrition.

Causes of skin deterioration

In order to start caring for the skin of the face, it is necessary to understand the reasons for its deterioration. Timely measures taken will allow you to cleanse and rejuvenate the skin in the shortest possible time.

The following factors can affect the deterioration of the skin of the face:

• Avitaminosis - lack of vitamins first of all affects the epidermis. Vitamin deficiency can cause skin rashes and redness.
• Lack of sleep is the wrong mode of work and rest. Sleep deprivation can lead to dark circles and bags under the eyes.
• Improper nutrition - lack in the body useful substances. Affects peeling of the skin, as well as the production of excess sebum.
• Bad habits (smoking, alcohol abuse).
• Inactive lifestyle, lack of oxygen in the body.
• Violation of the water-salt balance, lack of fluid in the body.
• Regular stress.
• Exacerbations of chronic diseases.
• Violations of metabolic processes in the body.

Thus, the deterioration of the skin condition of the face is affected not only by internal diseases, but also by bad habits, as well as regular stresses that need to be eliminated urgently. It is recommended to get enough sleep, drink plenty of fluids, visit more fresh air. However, the fundamental method of improving facial skin is proper nutrition - a diet aimed at cleansing the body of toxins and toxins, enriching it with essential vitamins, increasing the production of keratin and collagen.

Skin Improvement Diet: The Essence

Proper nutrition is the key to beautiful, well-groomed skin, which is why it is important to follow a diet to improve its condition. With the help of a diet, you can cleanse the intestines, remove accumulated toxins and toxins, speed up metabolism, enrich the body with essential vitamins and minerals, which will significantly affect the improvement of the epidermis.

A diet for clear skin involves the inclusion in the diet of foods containing the following vitamins:

• A - restores the skin and increases its immunity, promotes the production of collagen.
• B5 - restores.
• C - promotes the renewal of connective tissue.
• E - slows down age-related pigmentation.
• Magnesium - increases cell permeability.
• Biotin - minimizes the risk of dermatitis.
• Iron - provides hydration.
• Copper - affects complexion.
• Zinc - accelerates regeneration, promotes the formation of new cells.
• Aluminum - is involved in the formation of epithelial cells.

While dieting, it is necessary to monitor the water balance in the body. Dehydrated facial skin flakes and becomes inflamed, dull, looks flabby and gray, so you need to drink at least 1.5 liters of water without gas every day.

Depending on the type of skin, the following products should prevail in the diet menu:

• For dry skin- rolled oats, wheat, white cabbage, strawberries, blueberries, melon, milk, spinach.
• For oily- avocados, cucumbers, broccoli, nuts, legumes, pumpkin, apricot, carrots, salmon, salmon, trout.
• For problematic- eggs, almonds, garlic, onions, lettuce, dairy products.

The diet involves fractional nutrition, but in small portions. The daily diet should include cereals (oatmeal, buckwheat, rice), low-fat meat or vegetable broths, fresh vegetables and fruits, dairy and sour-milk products, fish. Fish and meat should be baked, stewed, steamed or grilled, while excluding frying. In between meals, you can snack on nuts, seeds or dried fruits, freshly squeezed vegetable or fruit juices. The last meal should be no later than 4 hours before bedtime.

Diet for acne excludes the use of pastries, sweets, salty, smoked, spicy and fried foods, fast food, alcoholic beverages. Nutrition for cleansing the skin of the face from acne should be balanced. The daily menu should be dominated by: cottage cheese, lean meat and fish, cereals, vegetables and fruits. Minimize the consumption of coffee, which contributes to the production of the hormone cortisol, which affects the appearance of acne. You should also cut down on fatty meats, nuts, and dairy products in your diet, due to their high protein content, which promotes the production of steroid hormones that contribute to the deterioration of facial skin.

Diet for basalioma of the skin of the face consists in the daily use of: citrus fruits, herbs, garlic, carrots, beets, red hot peppers, broccoli, Brussels sprouts, cauliflower and white cabbage, whole grains. The trace elements contained in the above products prevent the growth of malignant cells and play an important role in the prevention of the disease.

Allowed and prohibited products

Allowed products for a diet to cleanse and improve facial skin:

• Lean meat and poultry (beef, veal, rabbit, turkey, chicken);
• Sea fish (especially salmon) and seafood;
• Dairy and sour-milk products (cheese, cottage cheese, kefir, fermented baked milk);
• Offal (especially beef liver);
• Cereals and cereals (brown rice, buckwheat, oatmeal);
• Bran and whole grain bread;
• Pasta from durum wheat;
• Bran;
• Eggs;
• Vegetables (pumpkin, carrots, greens, tomatoes, cucumbers, lettuce);
• Fruits and berries (pears, apples, raspberries, blueberries, avocados);
• Nuts and seeds;
• natural honey;
• Olive, vegetable oil.

From drinks with a diet to improve the condition of the skin of the face, it is recommended: vegetable and fruit juices, kissels, compotes, fruit drinks, tea (herbal, green).

Prohibited foods for a diet to cleanse and improve facial skin:

• Butter and puff pastries;
• Bread and bakery products made from wheat flour;
• Sweets and desserts;
• Smoked products;
• Semi-finished products;
• Potato;
• Bananas;
• Corn;
• Fatty and fried foods;
• Fatty sauces (mayonnaise);
• Carbonated drinks;
• Alcoholic drinks.

Menu

Diet for cleansing and improving facial skin - an approximate menu for a week (breakfast, lunch, snack, dinner):

Monday:

• Curd-carrot casserole. 2 slices of melon;
• Cream soup with shrimps. 2 toasts;
• A glass of kefir;
• brown rice Boiled chicken fillet. Cucumber and tomato salad.

Tuesday:

• Rice milk porridge. Pear;
• Mushroom cream soup with croutons. Boiled turkey fillet;
• A handful of seeds;
• Lightly salted salmon. White cabbage salad.

Wednesday:

• Oatmeal with milk. Grapefruit;
• Chicken soup with pieces of poultry meat. 2 slices of bran bread;
• Pumpkin seeds;
• Baked salmon fillet. Greek salad".

Thursday:

• Muesli with milk. Orange;
• Green borscht. 2 slices of rye bread. Steam cutlets from beef;
• A handful of nuts;
• Pike baked with vegetables in the oven.

Friday:

• Cottage cheese casserole with dried fruits;
• Vegetable soup with croutons. Steamed beef meatballs;
• A glass of tomato juice;
• Grilled salmon steak. Vegetable stew.

Saturday:

• Buckwheat milk porridge. Green apple;
• Ear with pieces of fish. 2 slices of whole grain bread;
• A glass of fermented baked milk;
• Paella with seafood. Cucumber tomato.

Sunday:

• Pumpkin milk porridge. Kiwi;
• Cream of celery soup with croutons. Steam fish cakes;
• Berry mousse;
• Cottage cheese seasoned with natural yogurt with herbs.

Recipes

Chicken soup

Chicken soup

Ingredients:

• Chicken fillet 500 gr;
• Rice 150 gr;
• Onion 1 pc;
• Carrot 1 pc;
• Vegetable oil 2 tablespoons;
• Salt;
• Black pepper;
• Greens to taste.

Cooking method:

1. Rinse the chicken fillet, cut into small pieces, transfer to a saucepan, pour boiling water, bring to a boil. Reduce gas and simmer over low heat for 30 minutes.
2. Peel onions and carrots. Finely chop the onion, grate the carrots on a fine grater.
3. Saute on a frying pan heated with vegetable oil, first onion until half cooked, then add carrots to it. Simmer for 5 minutes over low heat, stirring occasionally.
4. Add vegetable sauce to soup.
5. Rinse rice, send to soup, cook for 10 minutes.
6. Salt the soup, pepper, add finely chopped greens, cook for another 5 minutes until tender.
7. Turn off the gas, cover the pot with a lid and let the soup brew for 25 minutes.

Include chicken soup for lunch in your diet menu to improve facial skin condition.

Lightly salted salmon

Lightly salted salmon

Ingredients:

• Salmon fillet 400 gr;
• Sea salt coarse-grained 200 gr;
• Sugar 100 gr;
• Dry dill 50 gr;
• Coriander 1 tsp;
• Black pepper 1 tbsp

Cooking method:

1. Rinse the salmon fillet, pat dry with paper towels.
2. Mix sugar, salt, coriander, dill and pepper.
3. Put half of the mixture of spices on the bottom of the dish. Lay the fish fillets skin side down and top with the remaining seasonings.
4. Soak the fish in spices for 12 hours at room temperature, turn over, leave for another 12 hours.
5. After a day, take out the fish, clean from spices, cut into pieces.

Lightly salted salmon contains B vitamins, as well as fatty acids that help improve metabolism, restore the condition of the skin of the face, and therefore be sure to include it in your diet menu.

Vegetable stew

Vegetable stew

Ingredients:

• Zucchini 1 pc;
• Onion 1 pc;
• Carrot 1 pc;
• Bulgarian pepper 1 pc;
• Tomatoes 3 pcs;
• Vegetable oil 4 tablespoons;
• Garlic;
• Salt to taste.

Cooking method:

1. Peel onions and carrots. Finely chop the onion, grate the carrots on a coarse grater.
2. In a frying pan heated with vegetable oil, first fry the onion, then add carrots to it, sauté for 5 minutes, stirring occasionally.
3. Remove seeds from peppers, cut into strips. Wash the zucchini, cut into cubes.
4. Send vegetables and sautéed onions with carrots to a cauldron, pour a glass of water, simmer over low heat for 25 minutes, stirring occasionally.
5. Rinse the tomatoes, cut into cubes, send to the vegetables, simmer for another 5 minutes.
6. Chop a couple of cloves of garlic, add to the stew, salt, pepper, simmer for another 5 minutes.
7. Let the dish stand covered for 10 minutes.

Vegetable stew is a hearty and healthy dish that is recommended to be included in your diet while following a diet for dinner.

Cottage cheese and carrot casserole

Cottage cheese and carrot casserole

Ingredients:

• Carrots 500 gr;
• Cottage cheese 250 gr;
• Eggs 2 pcs;
• Milk 200 ml;
• Sour cream 3 tablespoons;
• Semolina 3 tablespoons;
• Butter 80 gr;
• Sugar 4 tablespoons;
• Salt a pinch.

Cooking method:

1. Peel the carrots, grate on a coarse grater.
2. Transfer carrots to a saucepan, add milk, butter, sugar, salt. Simmer on low heat covered for 15 minutes.
3. Cool and grind the mixture in a blender.
4. Add semolina to the resulting puree, cook over low heat under the lid for 8 minutes.
5. Separate the whites from the yolks of the eggs. Whip egg whites and yolks separately.
6. Add beaten yolks to puree, mix, cool.
7. Add whipped egg whites and sour cream to cottage cheese, mix.
8. Mix the carrot and curd mass until a homogeneous mixture is obtained.
9. Grease a baking dish with butter, transfer the dough.
10. Bake in an oven preheated to 200 degrees for an hour.

Treat yourself to a delicate-tasting cottage cheese and carrot casserole with a diet to improve the condition of the skin of the face.

Buckwheat milk porridge in a slow cooker

Buckwheat porridge in a slow cooker

Ingredients:

• Buckwheat groats 80 gr;
• Milk 500 ml;
• Sugar 1 tbsp;
• Salt a pinch.

Cooking method:

1. Sort buckwheat, removing black grains, rinse, drain water.
2. Transfer the buckwheat to the multicooker bowl, add sugar, salt, gradually pour in the milk.
3. Stir with a silicone spoon.
4. Cook on the “Stew” or “Milk porridge” mode for 30 minutes until fully cooked.

Regular, thorough facial skin care is needed to improve its condition, in addition to diet. To do this, it is not necessary to use expensive drugs and undergo cosmetic procedures in SPA salons; facial skin care can be done at home. Increases the elasticity of the facial skin cold and hot shower followed by a nourishing cream.

Get rid of blackheads by rubbing the skin of the face with ice cubes. It is recommended to make ice from chamomile or mint decoction. Dark bags under the eyes will remove the tea bags. To do this, you need to brew tea bags, squeeze them out and apply to the area around the eyes, cover your face with a towel and hold for 10 minutes.

Cleanse, refresh, moisturize, tighten and increase the elasticity of facial skin will help masks that can be done several times a week at home from existing products.

Refreshing face mask

Refreshing face mask

Ingredients:

• Egg white;
• Kefir 100 ml;
• Potato starch 1 tbsp

1. Mix all ingredients until a homogeneous mass is obtained.
2. Apply massage movements mixture on cleansed skin.
3. Leave on for 15-20 minutes, then rinse with cool water.

This mask will quickly refresh the fading skin of the face.

Gelatin face mask

Gelatin face mask

Ingredients:

• Food gelatin 1 tsp;
• Water 5 tbsp. (for oily skin);
• Milk or cream 5 tbsp. (for normal or dry skin).

Method of preparation and use:

1. Pour edible gelatin with water or milk (depending on skin type). Leave to swell.
2. Heat the swollen mixture on a steam bath until a liquid consistency is obtained.
3. Cool, apply with massaging movements on the face. Withstand 20 minutes.
4. Gently remove the remaining mixture with cotton pads, rinse with warm water.

Gelatin masks for tightening the skin of the face are carried out 2-3 times a week.

Moisturizing Avocado Face Mask

Moisturizing Avocado Face Mask

The aphorism “we are what we eat” has an almost literal meaning. Everything that is under-eaten or over-eaten - here it is, right before our eyes: as acne, and as a smell, and as a color ... Early wrinkles, pigmentation, rashes, very dry or oily skin, puffiness and stale complexion - all these are the consequences of an improper lifestyle and an unsuccessful nutrition system. By following a healthy, well-balanced beauty diet, you will not only notice an improvement in well-being, but also see how your skin changes. And quite quickly.

In this article, collected on the basis of materials from the medical and cosmetic segment of the Runet, I will try to summarize what nutrients our skin needs most of all, and what foods you should fill your diet with to prolong the youth and beauty of the skin.

Diet for beautiful skin: the first rule is water!

Since 70% of human skin is water, you need to drink enough. Recommended - 6-8 glasses of liquid every day. Before going to bed, you should not drink a lot of liquid, as this can cause swelling of the skin of the face.

Note. Not always a liquid in such an amount is permissible, there are diseases in which it is contraindicated. Also, swelling is not always a consequence a large number the fluid you drink, sometimes it is the result of diseases (heart, kidney).

Water is not included in soups. Tea and coffee cannot replace water either. Even more carbonated drinks. The caffeine they contain is a diuretic and, in excessive amounts, contributes to dehydration.

Beauty Diet: Rule Two - Antioxidants?

Antioxidants are called substances that, as was believed until quite recently, provide super-effective protection of the body against infections, are indispensable helpers in the prevention of cancer, diseases of the cardiovascular system, and are indispensable for beauty and long youth. These substances, claimed by numerous manufacturers of nutritional supplements and cosmetic products destroy free radicals. The latter are responsible for many of the ills of our health, including damage to collagen, a substance on which the elasticity of the skin depends. Antioxidants are vitamins A, E, C and some minerals such as selenium and zinc.

But antioxidants were not a sensation for long: rather quickly, the same scientists who put them on a pedestal overthrew them as useless and even harmful (for example, for cancer patients, for whom they are contraindicated). It turned out that, being synthesized, antioxidants do not penetrate the skin, so they cannot affect the process of our rejuvenation. But this applies to "man-made" antioxidants.

Another thing is natural, natural - although they are not a panacea, they are nonetheless useful or absolutely necessary, and it is necessary to include them in the diet. However, this is not so much a medical issue as it is related to common sense.

Judge for yourself: beans, prunes, tomatoes, blueberries, broccoli, walnuts, citrus fruits, cherries, black grapes, carrots, sweet peppers can boast of a significant amount of antioxidants.

And this is not a complete list. But after all, the given series of products is useful for many components! They should be included in any diet, not just a skin beauty diet!

The third rule of the diet: plenty of vitamins and minerals

Iron

What is needed. Iron will come in handy if you want to have a beautiful healthy glow instead of "pale sickness." Iron is an indispensable participant in the process of hemoglobin formation. Anemia is the result of its deficiency. Outward signs of iron deficiency are pale skin and dark circles under the eyes.

Where is contained. The largest amount of iron contains animal products: meat, eggs, milk. Rich in iron and green leafy vegetables like spinach.

Vitamin A

What is it needed for. This vitamin is necessary for the formation of new cells, thanks to which our skin becomes softer and more elastic. In addition, the condition of the hair and eyes is also largely dependent on vitamin A. Its deficiency can cause dry skin, flaking, and cause early wrinkles.

Where is contained. The human body produces vitamin A from beta carotene. In ready-made form, it can be found in milk, butter, fatty fish, liver, carrots, spinach, broccoli.

Vitamin C

What is it needed for. Favorable for the formation of collagen. When smoking, excessive exposure to ultraviolet rays, stress, the human body loses a significant amount of vitamin C, and this threatens to lose elasticity and firmness of the skin, the appearance of wrinkles and swelling.

Where is contained. The most significant amount of vitamin C is found in citrus fruits, tomatoes, Brussels sprouts, bell peppers, kiwi, strawberries, cranberries, sea buckthorn and other berries.

Vitamin E

What is it needed for. Vitamin E is another powerful vitamin important for the skin. Vitamin E is essential for skin hydration. Vitamin deficiency provokes the appearance of wrinkles, rashes, acne, pallor and dry skin.

Where is contained. Most rich in vitamin E vegetable oils, as well as nuts, seeds, wheat germ and avocados, which are an indispensable part of the beauty diet diet.

Vitamin B complex

What is it needed for. Thanks to this group of vitamins, our skin becomes soft and hydrated. The complex promotes the release of energy from food and its direction to improve skin metabolism.

Where is contained. Sources of vitamins of this complex are red meat, fish, poultry, eggs, milk, soy, whole grains, bananas.

Zinc

What is it needed for. The functioning of the human immune system depends on this mineral. It also plays an important role in the formation of collagen and promotes the healing of various tissues in our body in general and on the skin in particular. With a lack of zinc, wrinkles, stretch marks, white spots on the nails, dandruff appear, the skin heals slowly.

Where is contained. Zinc is found in sufficient quantities in seafood, red meat, cheeses, mushrooms.

From the information above, it becomes clear which foods should be included in a well-balanced diet focused on healing the skin and prolonging its youth and beauty. Nevertheless, it is more expedient to adhere to a diet aimed not only at improving the condition of the skin, but at improving the whole body. If necessary, the diet of such a diet can be supplemented with products that support the youth and health of the skin itself.

Diet for the beauty of dry, oily, sensitive skin

What nutritionists advise:

If the skin is oily. Refuse fatty, fried, spicy and sweet foods, cook in a double boiler (ideal), just boil them. Everything that concerns easily digestible carbohydrates and products resulting from fermentation is not suitable. Alcoholic and carbonated drinks should be limited.

You are shown fresh leafy salads, greens, cabbage of any kind - these vegetables harmonize the activity of the sebaceous glands. From fruits, apples, plums and pears are especially good. However, the diet as a whole should contain a large amount of vegetables and fruits (with the exception of bananas), wholemeal bread and bran, sour-milk products. If your skin is very oily, try cutting out meat and replacing it with soy. At least for a while.

Especially useful : whole grains, sprouted wheat.

If the skin is dry. Eat more vegetable oils - sunflower, olive, sesame, soybean, corn, linseed: they contain essential fatty acids like linoleic, linolenic and others that are important for your skin. But in any case, do not fry on them! Prepare fresh salads with them. And eat as much fish as possible, which also contains polyunsaturated fatty acids. But it is better to refuse fatty meat and poultry.

Foods containing sulfur are useful for you - garlic, onions, eggs. Sulfur smoothes and rejuvenates the skin. As well as alpha hydroxy acids that promote the formation of new cells - they are in apples, citrus fruits, beets, tomatoes, grapes and black currants.

Especially useful : orange and yellow vegetables (beta-carotene). Long live the carrot!

If the skin is sensitive. Pay special attention to vitamin C. Include rose hips, citrus fruits, and bell peppers in your diet. Do not get carried away with smoked meats, garlic, onions and other irritating seasonings. It is better to drink low-fat milk and dairy products, include fish and seafood and dishes with bran in the diet. With rosacea(pronounced capillary reticulum), nutritionists recommend giving up spicy snacks and caffeinated drinks.

10 products for a diet of beauty and skin health

red berries

Raspberries, red currants, strawberries, cherries, cranberries - at the mere idea of ​​these bright berries, we are filled with energy and activity. This is because they help improve blood circulation, which is very important for the beauty of our skin.

lemon and kiwi

Lemons have a beneficial effect on the functioning of the liver and kidneys, thereby helping to rid the human body of toxic substances. Less toxins means more health, including clearer and healthier skin. The effect of kiwi on the body is similar to the effect of lemons. One serving of kiwi contains more vitamin C than the same amount of oranges. Special studies have revealed that vitamin C not only has a beneficial effect on the complexion, but also perfectly resists wrinkles, so it takes pride of place in the beauty diet diet.

green vegetables

Broccoli, spinach, Brussels sprouts, sweet green peppers regulate the water-salt metabolism in the skin, and therefore should be included in the diet, preferably daily. They, like red berries, contribute to the normalization of blood circulation, which is beneficial not only for the beauty of the skin, but also for the intellect and memory.

Ginger

We know ginger as a spice for salads and other dishes. However, it is also a powerful anti-inflammatory agent. Acne, psoriasis and other similar diseases, accompanied by inflammatory processes in the body, can cause swelling and redness of the skin. In such cases, it is recommended to consume fresh ginger salads, pickled ginger, ginger powder as a spice in dishes, ginger tea, which will help the body in its fight against inflammation and thereby cleanse your skin of unwanted external signs inflammatory process.

Buckwheat

Eat buckwheat! Buckwheat is the basis for the preparation of delicious dishes, such as Japanese buckwheat noodles. Buckwheat is a source of a huge amount of unsaturated fatty acids, for which the mega-healthy olive oil is so famous. It is thanks to these acids that the skin remains healthy and young. Buckwheat also contains rutin, a flavonoid that helps collagen resist wrinkles.

Fish

It's hard to say what fish is healthier for: for your heart or your skin. Please note: the Japanese, who are distinguished by enviable longevity and youthfulness, eat fish every day. important for the youthfulness of your skin.

See also more about omega 3 polyunsaturated fatty acids

Papaya

Papaya, like some other exotic fruits, helps to improve the condition of the skin, making it look fresh and rested. Papaya contains a lot of carotene, vitamin C and flavonoids, which provide beautiful colour face, do not give a chance to wrinkles and other undesirable age-related manifestations.

Dried fruits

Do you like dried fruit compotes and snacks from a handful of dried berries - dried apricots, figs, etc.? They are not only tasty, they have learned to deceive the body that requires sugar and sweets. In addition, dried fruits contain a large amount of B vitamins and are excellent energy for the skin. They make her shine!

wheat germ

Wheat germs are rich in B and E vitamins, they just miraculously affect the condition of the skin.

The consumption of germs contributes to the renewal of the cells of the whole organism, including the skin, which, in turn, leads to the preservation of youth and health of the skin.

Vegetable oils

If you want to stay young and beautiful for a long time, get into the habit of high-quality vegetable fats. For the beauty of the skin, they are more useful than animals due to the content of essential polyunsaturated acids in them. This does not mean that animal fats should definitely be abandoned. However, the proportions of consumption should be changed.

Include diets in your diet beautiful skin these ten indispensable products, add to them the daily use of kefir for ideal bowel function, and you will be pleasantly surprised by the result! But remember: beautiful skin is the effect of a healthy diet and healthy lifestyle life in general and always. And not just a few miracle products in part and from time to time.

Every year, people around the world spend billions of dollars on facial skin care products. One would think that cosmetic companies produce youth elixirs in their laboratories. In fact, creams are becoming much more expensive, and fewer of them are based on the results of real science. According to most experts, the science of skin care is much easier to master than many people realize.

It all comes down to lifestyle, not the amount of money a person can afford to spend on beauty products. The steps you can take to improve your skin are remarkably similar to those for heart health, weight control, and mood enhancement:

1. Regular exercise is needed.
2. Full sleep is required.
3. Good nutrition is needed.

Of course, this food will be different from the one that can prevent, for example, heart disease.

So, we'll take a look at which products will improve skin, smoothness, tone, and why they work.

Useful products for the skin: seafood

results: smooth, clear and radiant skin.

We have all heard that fish in general is very healthy, that it is a basic component of the "Mediterranean diet". Many types of fish and shellfish can do wonders for the skin, especially oysters and oily fish like salmon.

Increasing the amount of omega-3 in the diet reduces dryness and inflammation, which can lead to premature aging. Studies have shown that omega-3 deficiency can cause diseases such as eczema and psoriasis. In addition, omega-3 PUFAs reduce the risk of clogged arteries and improve blood circulation. Good blood supply is an important factor for skin health.

Zinc has a beneficial effect in the treatment of acne, since it is involved in the metabolism of testosterone, which affects the synthesis of an oily substance - the main cause of the disease. The trace element also helps in the synthesis of new cells and in the process of exfoliation of dead cells, which gives the skin a beautiful color.

Useful products for the skin: citrus fruits

results: firm and smooth skin.

Vitamin C is the main ingredient in cosmetic creams for skin care. It is involved in the synthesis of collagen, a protein that forms the structure of the body. The process of collagen breakdown, which accelerates around the age of 35, can lead to sagging skin. Supplementing with vitamin C in foods such as oranges, grapefruits, Barbados cherries, and tomatoes can tighten the skin and prevent wrinkles.

Vitamin C also fights inflammation, its antioxidant properties neutralize free radicals that damage skin cells and prematurely age the face.

If you are tired of fruits, replace them with hot peppers, sweet peppers and cabbage, which contain a significant amount of ascorbic acid.

Another powerful antioxidant that has a beneficial effect on the skin is. It is a biological compound, a natural component of the skin (12-14%). It fights oxidative stress (excess free radicals) - the cause of aging. Rejuvenates the skin, saturates it with oxygen, moisturizes and softens. It is used in the form of bioadditives and cosmetics.

Skin Healthy Foods: Green and Red Vegetables

Active ingredients: beta-carotene,

results: smooth and fair skin.

The skin is the largest organ. The wonderful thing is that food that is good for the body is also good for the skin. Vegetables are the best food. Pay particular attention to orange-red and green vegetables such as carrots, sweet potatoes, and spinach.

Orange-red vegetables are high in beta-carotene. Our body converts it into vitamin A, which acts as an antioxidant that prevents cell damage and premature aging. In addition, this vitamin helps with acne, it is used in preparations intended to treat this disease.

Spinach and other green leafy vegetables provide tons of vitamin A to promote new cell synthesis and shed old cells, reducing dryness and keeping the face looking fresh and youthful.

Mangoes are also an excellent source of vitamin A. It is best to get the vitamin from food rather than supplements, as excess can cause health problems.

Useful products for facial skin: nuts

results: clean and hydrated skin.

This food is good for the whole body, and, last but not least, for healthy skin.

Buckwheat is an excellent source of antioxidant rutin, which helps fight inflammation that causes skin damage.

Wheat germ contains vitamin B7 or biotin, which is involved in the processing of fats. If there is not enough biotin in the body, the skin becomes dry and begins to peel off.

Whole grain products are unrefined, they contain ballast substances or dietary fiber. The use of based products leads to the release of insulin, which, in turn, will contribute to the development of acne. Replace white wheat pancakes with buckwheat pancakes. Among other things, they reduce the risk of developing diabetes.

Recipe for buckwheat pancakes

For 12 pancakes you need the following ingredients:

• mug of flour mixture for buckwheat pancakes
• mug of milk
• 2 tbsp. l. melted butter
• egg, lightly beaten

Pour the buckwheat mixture into a medium bowl and make a well in the center. Milk, butter, eggs are beaten in a small cup and poured all this into a recess. Then knead the dough until a homogeneous mixture.

Grease the pan with oil or use non-stick cookware. Pour the dough onto a hot surface, an amount equal to ¼ cup. Each side of the pancake is cooked for 3-4 minutes until golden brown.

If you do not like buckwheat, replace it with avocado or mushrooms.

Thus, by eating oranges, buckwheat, oysters, spinach, almonds, you will improve the condition of your skin. Just eat healthy, exercise, keep stress under control and you will notice tangible results on your skin.

Diet Mistakes That Harm Your Skin

Recent studies have revived the theory that skin health is associated with the use of certain foods, with the presence of certain eating habits. This connection affects the occurrence of wrinkles, various kinds of irritations, acne, skin cancer and much more.

So, 5 food mistakes that harm your skin.

1. Excessive consumption of foods containing simple carbohydrates

Scientists have found a link between the occurrence of acne and the use of foods with a high glycemic index. In other words, it is a diet rich in refined carbohydrates and sweets such as bread, candy, pasta, sodas, and juices. Such food leads to a rapid increase in blood sugar levels, the release of hormones that stimulate the production of oily substances and clog pores.

There is also some evidence that high-sugar diets contribute to wrinkling and premature aging by destroying collagen and elastin, which make skin firm and supple.

So if you're acne-prone and worried about wrinkles, consider replacing refined foods rich in simple carbohydrates, protein, vegetables, and whole grains that don't spike your blood sugar.

2. Eating too much salt

Do you look tired no matter how much sleep you get? If you have persistent dark circles under your eyes, control your salt intake. In many cases, discoloration occurs when puffy eyelids and bags under the eyes cast shadows on the face. Salt is a heavy food that leads to swelling.

3. The state of severe alcohol intoxication

Anyone who has ever suffered from a hangover knows that it adversely affects the entire body. This is especially true for complexion. Excessive consumption of alcoholic beverages causes dehydration of the body, which in turn leads to a dull complexion, wrinkles and dry skin. It can also provoke outbreaks of diseases such as acne, blackheads, eczema and psoriasis. For some people, alcohol dilates the tiny blood vessels that line the surface of the skin, causing it to turn red. Alcohol deprives the body of vitamin A, which contributes to the renewal and restoration of the skin through the synthesis of collagen.

4. Eliminate healthy fats from the diet

If you're trying to lose weight or switch to a healthy diet, be sure to keep the good fats in your diet. The skin needs essential fatty acids to stay hydrated, and the body is unable to produce them on its own. Healthy fats such as omega-3 fatty acids can be found in soybeans, walnuts, and oily fish (salmon, for example). They will help prevent wrinkles, inflammation, dry skin and acne.

Let's agree right now: no strict diets ! If you really want to eat something "harmful" or "forbidden", it is better to do it than to constantly experience psychological discomfort. It's just better to do it in the morning, so that everything has time to be completely processed in the body. Perfect option- top it all off with veggies!

Basic nutrition rules

Nutrition must be balanced , i.e. it must contain proteins, fats, and carbohydrates. And, of course, vitamins and minerals in sufficient quantities. You should not get carried away with various diets, so as not to get skewed.

If you drastically limit your intake Sahara, then the brain cells to which glucose enters in the first place will suffer first.

Protein starvation it will also affect the brain, muscle tissue, hair and nails.

Flaw fat lead to thermoregulation failure. That is, the constant feeling that a person is freezing.

Shortage by the body vitamins and trace elements will also affect in the best way throughout the body. However, synthetic vitamin-mineral complexes should not be abused. Their digestibility is quite low, and with all the achievements of science, the effect of their impact differs from the impact of natural substances.

For example, excess calcium will settle in your kidneys and joints in the form of salts. While the chelated form of calcium (calcium ion + amino acid) is absorbed by 85-90%, the excess is completely excreted by the kidneys.

You need to eat 5-6 times a day in small portions .
First, you will not experience a constant feeling of hunger. That is, the risk of overeating will decrease. With this diet, hydrochloric acid formed in the stomach will not have time to corrode the walls of the stomach. Consequently, the risk of developing erosive gastritis, gastroduodenitis and stomach ulcers will decrease. And the digestibility of all the nutrients contained in food will increase significantly.

Avoid food that is too cold or too hot .
Too hot food can burn the walls of the esophagus and stomach, which can provoke the appearance of small erosions at first, and later ulcers.

Too cold food(ice cream and soft drinks with ice) tends to be evacuated from the stomach faster than it takes time for its normal digestion. Together with it, everything that you ate before will move into the duodenum, and, consequently, the digestion process is disturbed. This means that you will not get the nutrients that are contained in food. And, besides, food unprepared in the stomach for digestion, once in the intestines, simply begins to rot! Arises autointoxication- self-poisoning of the body by decay products.

Chew food thoroughly .
The process of assimilation of food begins already in the oral cavity: saliva has an alkaline reaction - this contributes to the breakdown of carbohydrates. Therefore, food entering the stomach must be sufficiently moistened with saliva. It is enough to make 40-50 chewing movements per serving of food placed in the oral cavity. Liquid food must also be moistened with saliva in sufficient quantities, although this is difficult at first. As they say in the East: "Eat liquid food, but drink solid food!"

Sit down at the table in a good mood .
If you are upset about something, first calm down, and then sit down at the table. There are many nerve endings in the stomach. And the fact that a stomach ulcer often develops on a nervous basis is not a myth at all, but a harsh reality.

Don't eat stress .
If, as a result of some kind of trouble, you suddenly feel terribly hungry and eat, stop and think that food in this case will not only not be beneficial, but can also be harmful (see the previous paragraph). The most effective stress reliever is exercise. If you are not used to playing sports or dancing, then just walking in the fresh air will do. And nothing needs to be done by force. You yourself choose the appropriate pace of walking and distance.

Drinking regime

In addition to proper nutrition, you should also observe drinking regimen. Every day you need to drink at least 1.5-2 liters of a full-fledged liquid.

Complete liquids include:

• pure drinking non-carbonated non-boiled water
• green tea
• herbal teas

Restriction in fluid intake is imposed only on pregnant women (especially in the last trimester of pregnancy) and on persons suffering from certain types of kidney disease. Since in both cases, weakened kidneys may not be able to cope with the load that has arisen and fail. And this is absolutely useless to us.

At the initial stage, as a result of a sharp increase in the amount of fluid consumed, puffiness. Then you should pay attention to those foods that contribute to the retention of water in the body, and significantly limit their consumption:

• sugar
• spices
• garlic

Now let's look at food. What to give an advantage, and what is better to limit.

It is advisable to limit, but it is better to exclude from the diet:

• spicy food
• fatty foods (fatty meat and animal fats)
• fried food
• smoked meats
• flour products and pastries
• sweets, especially chocolate

The thing is that the digestion of this food takes a significant amount of energy. At first, the stomach, liver and pancreas work with a significant load, because in order to digest this, many enzymes are required. And then the intestines need to digest all this and safely remove undigested food residues.

Meat will be discussed separately in the article “Meat: good or bad?” .

The following foods are desirable in the diet:

1. vegetables (fresh, frozen, boiled, baked, steamed)
2. fruits (fresh and dried fruits)
3. berries (fresh, dried, frozen)
4. whole grain cereals
5. durum wheat pasta
6. brown rice (unpolished)
7. black bread and bran bread
8. Fish and seafood
9. dairy products (including cheese and cottage cheese)
10. unrefined vegetable oils (sunflower, olive, etc.)

The diet of a healthy person should contain a significant amount of dietary fiber — fiber. In the first seven groups of the above products, it is available in sufficient volume.

Cellulose performs the following tasks:

• Facilitates the process of digestion, ie. prevents chronic constipation, colitis and cancer
• Fills the entire volume of the stomach (absorbs liquid and swells due to this), therefore reduces the feeling of hunger
• Creates a favorable environment for the development of intestinal microflora
• It is a natural sorbent, i.e. absorbs and removes toxic substances: pesticides, nitrates, salts of heavy metals, etc.

I do not indicate any specific numbers here, because each organism is individual. Eating plant foods should not cause discomfort. If raw vegetables and fruits are hard to digest and unpleasant sensations arise, then boiled and baked ones should be preferred. In addition, with exacerbation of certain diseases of the gastrointestinal tract, for example, stomach ulcers, raw vegetables are not recommended at all.

If, due to the nature of your activity and lifestyle, you are experiencing a lack of dietary fiber, then Biofiber, which is also included in the Cleansing Program, will help here. It can be drunk in small courses for 7-10 days as needed.

So, the choice is yours! Tidy up your diet and get quick results. Or leave everything as it is, and then forget about healthy and beautiful skin!