In addition to using skin care products to take care of your skin, you also need to take care of your skin in combination with diet, so that the effect of skin care will be more obvious. Many girls don’t know what nutrients to eat are good for skin health. So, what nutrients are good for skin health? What nutrients should be supplemented for skin care and beauty? Let’s take a look with the editor below.
1. What nutrients to supplement?
1. Potassium
Potassium is essential for maintaining the pH of the skin and the body, maintaining intracellular osmotic pressure and normal metabolism. . The daily potassium requirement for normal adults is 2 to 4 grams. Main food sources: bran, peas, soybeans, potatoes, sweet potatoes, radish, mustard, peanuts, kelp, seaweed, meat floss, coffee, tea, etc.
2. Vitamin A
Vitamin A can make eyes bright and the skin moist and delicate. Main food sources: animal liver (don’t eat too much dog liver), whole milk and its products, green and yellow vegetables, red sweet potatoes, carrots, green peppers, pumpkins, etc.
3. Vitamin B2
Vitamin B2 is also called riboflavin. Its function is to maintain normal skin metabolism, make the skin smooth and smooth, flatten wrinkles, reduce pigmentation, and eliminate spots. Main food sources: animal liver, kidney, lean meat, milk, eggs, soybeans and their products, green vegetables.
4. Vitamin B1
Lack of vitamin B1 can cause mucosal allergies and skin inflammation. Main food sources: animal offal, meat, beans, peanuts, and brown rice. Drinking a lot of tea or eating too much carp, herring (herring), shrimp, etc. will affect the absorption of vitamin B1.
5. Vitamin C
Vitamin C is an antioxidant that can reduce skin pigmentation and prevent melanin production, thus restoring tanned skin to its original white and smooth appearance. Excessive intake of vitamin C preparations can lead to stones or ulcers. Main food sources: tangerines, tangerines, oranges, grapefruits, fresh dates, kiwis, strawberries, plows, cauliflower, lettuce leaves, lemons, tomatoes, hawthorns and various dark vegetables.
6. Vitamin D
Vitamin D can prevent the occurrence of mild rickets in children and osteoporosis in middle-aged and elderly people. Main food sources: marine fish, animal liver and egg yolk, cream, cheese, cod liver oil, etc.
7. Vitamin E
Vitamin E can increase the absorption rate of vitamin A, reduce and prevent the production and deposition of lipofuscin in the skin, prevent facial acne in teenagers, and is very useful for skin care and beauty. , anti-aging and longevity effects. Main food sources: vegetable oil, soybeans and their products, mung beans, adzuki beans, black sesame seeds, walnuts, duck eggs, garlic, spinach, crucian carp and shrimp.
8. Fiber
Constipation can cause the body to produce various symptoms and induce various diseases. Constipation can also make the complexion sallow and lose its luster. Foods rich in fiber can prevent constipation. Mainly: various vegetables, fruits and non-refined foods.
9. Iron and zinc
Sufficient blood is needed to keep the skin shiny and rosy. Iron is the main component of hemoglobin in the blood. Zinc is also an indispensable trace element in the body. It participates in various physiological activities of the human body. Zinc has the highest content in the skin, accounting for more than 20%, which determines the smoothness and elasticity of the skin. There is a saying that "skin is zinc plated". Therefore, you should eat more foods rich in iron and zinc, such as animal liver, egg yolk, kelp, sesame paste, lean meat, oysters and seafood, to promote skin fitness.
Of course, you must not forget the following two very important elements: water and collagen.
Because collagen can make skin cells plump, thus plumping the skin, reducing wrinkles, making the skin delicate and shiny; elastin can enhance the elasticity of human skin, making the skin smooth and elastic. Foods rich in collagen and elastin include pig trotters, animal tendons and pig skin.
Once the moisture in the human body is reduced, the skin will become dry and the secretion of sebaceous glands will decrease, causing the skin to lose elasticity and even wrinkles.
Therefore, in order to ensure water intake, normal people should drink no less than 1000 ml of water per day.
2. Anti-aging methods
NO.1 anti-aging drink - a glass of water in the morning
David Bank, a dermatology expert in New York, USA Doctors say that drinking a glass of water after getting up can effectively replenish body fluids, eliminate fatigue, and keep the skin smooth and elastic.
NO.2 anti-aging drink - a cup of coffee or honey water for breakfast
Many studies have shown that drinking coffee for breakfast is not only refreshing, but also beneficial to heart health. Green coffee can also speed up metabolism and reduce the risk of certain cancers. If you are "not interested" in coffee, you can also have a cup of honey water for breakfast. Honey "soothes the five internal organs, replenishes qi and nourishes the heart. Taking it for a long time can strengthen the will, lighten the body, and prolong life." Honey contains glucose and fructose, the energy sources required for brain cell activity. Regular consumption can refresh the mind and nourish the brain, making the ears and eyes bright, the body strong, and the face radiant.
NO.3 anti-aging drink - a cup of green tea or mulberry juice for lunch
Green tea can promote metabolism and help prevent breast cancer. Research from the University of Western Australia found that black tea can help lower blood pressure. If you hate the bitter taste of coffee, tea is another option for you. Tea has anti-aging benefits. For example, the tea polyphenols in green tea can help repair damaged cells, delay aging, and save dead skin. If you don’t like drinking tea, you might as well try mulberry juice. The juice squeezed from mulberries is rich in vitamins E and C, as well as trace elements calcium, phosphorus, etc. It has the functions of nourishing blood, nourishing yin, and improving essence. Regular drinking can prevent arteriosclerosis.
NO.4 anti-aging drink - a cup of cocoa or grapefruit tea for afternoon tea.
Hot cocoa contains more antioxidants than coffee, red wine and green tea. Cocoa is good for heart health and skin health. If you think cocoa has too many calories, you might as well drink grapefruit juice in your afternoon tea. This sweet and sour drink contains lycopene, a carotenoid that, according to research, keeps skin smooth. In addition, it is also this substance that makes the juice pink and cute!
NO.5 anti-aging drink - a glass of red wine or carrot juice for dinner
After drinking red wine, the picatannol produced in the body helps prevent the growth of fat cells and prevent Get fat. If you are not used to drinking alcohol, you can also drink some carrot juice during dinner. Carrot juice is rich in luteolin. The flavonoid component of luteolin can reduce inflammation and prevent brain aging. Luteolin is also found in some vegetables and herbs, such as celery and thyme.