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In this era where everyone is willing to spend a lot of energy to become beautiful, there are many medical beauty programs that can resist aging and maintain a youthful appearance. However, if you do not eat right, it will cause skin inflammation. Even after the medical beauty treatment, the skin condition will improve temporarily, but pigmentation , Dull, acne-prone skin and other skin problems will still reappear with unhealthy diet and lifestyle.
In addition to sun protection, hydration, and facial masks, food provides sufficient nutrition for skin regeneration and nourishes the skin from the inside out.
Some people say that "eating white food can make the skin whiter". Is this true? In fact, the opposite is true. The more colorful the food, the better it is for the skin. The 10 foods summarized below have different benefits for the skin. Let’s see if it’s your favorite?
1. Deep-sea fish: rich in unsaturated fatty acids, vitamin E, etc
If there is only one kind of food that is good for the skin is recommended, it is deep-sea fish, salmon, saury, mackerel and herring, etc., are all very good foods for healthy skin. Because they are rich in omega-3 unsaturated fatty acids, they can reduce redness and acne caused by skin inflammation. When this fatty acid is deficient, it can lead to dry skin.
The vitamin E rich in deep-sea fish is the most important antioxidant for the skin. Adequate vitamin E is essential to protect the skin from free radicals and inflammation;
Deep-sea fish is rich in high-quality protein, which can maintain skin elasticity and firmness;
Deep-sea fish is rich in zinc, which helps to improve inflammation, maintain overall skin health, and promote the production of new skin cells.
- Recommended eating method: Steaming or roasting is better than frying. 100 grams of deep-sea salmon contains 1000+ milligrams of omega-3 unsaturated fatty acids.
- Recommended dish: Steamed Salmon
- Skin care combination: 1 piece of salmon + morning and evening skin cream
2. Tomatoes: to a certain extent, can resist aging
Tomatoes are rich in lycopene, a phytochemical. In terms of skin, protecting the skin from sun damage helps to improve the aging free radicals caused by ultraviolet rays, and can resist aging to a certain extent.
- Recommended way to eat: heating is better than eating raw. Half a bowl (100g) of boiled tomatoes contains 16mg of lycopene.
- Recommended dish: tomato and egg soup
- Skin care combination: 1 tomato + sunscreen before going out
3. Carrot: sun protection, prevent dry skin
β-carotene is a nutrient in plants that can be converted into vitamin A in the body. Helps keep skin healthy by acting as a natural sunscreen, which can help prevent sunburn, dry skin, and wrinkles to some extent.
In terms of eating method, fried food is better than boiled food. It is recommended to eat 1 carrot per day + apply sunscreen every 2 hours for outdoor activities.
4. Avocado: better antioxidant effect
Rich in vitamin E + vitamin C, the two together have a better anti-oxidation effect and help protect the skin from ultraviolet rays and oxidative damage. Vitamin C is also involved in the manufacture of collagen, the main structural protein that keeps skin strong and healthy.
It is recommended to eat raw directly after cutting. A 100-gram portion of avocado provides 14% of the daily vitamin E requirement and 11% of the vitamin C requirement.
5. Broccoli: Contains an effective sunscreen ingredient
Rich in many vitamins and minerals that are important for skin health, including zinc, vitamin A, vitamin C, and lutein. Lutein is a carotenoid similar to beta-carotene that helps protect the skin from oxidative damage.
It also contains a special compound of isothiocyanate called sulforaphane, which is an effective sunscreen ingredient. In tests, it was found that sulforaphane could reduce the number of skin cells killed by ultraviolet light by 29%, and the protection time was up to 48 hours. It may also help maintain collagen levels in the skin.
6. Flaxseed: Helps improve skin spots and smooth fine lines
Similar to walnuts, it is rich in omega-3 fatty acids of α-linolenic acid, which helps to improve skin spots and smooth fine lines. Research published in the British Journal of Nutrition in 2009 found that consuming about 3 grams of omega-3 fatty acids in the alpha-linolenic class per day for six weeks resulted in less skin irritation and redness and better skin hydration .
This may be because alpha-linolenic acid attracts moisture into skin cells, plumping the skin and reducing wrinkles.
7. Walnuts: Help fight skin inflammation
Rich in essential fatty acids, walnuts have an appropriate ratio of omega-3 and omega-6 fatty acids, which may help improve underlying skin inflammation.
In addition, walnuts also contain zinc, protein, vitamin E, and selenium, which help wound healing and fight inflammation, all of which are nutrients needed for skin to stay healthy.
8. Bell pepper: rich in β-carotene and vitamin C
Bell peppers are also an excellent source of beta-carotene and vitamin C.
A high intake of vitamin C may reduce the risk of wrinkles and dry skin as we age.
9. Scallops: rich in zinc and protein
Similar to salmon, it is also a food rich in zinc and protein.
10. Green tea: Improve skin redness, roughness and elasticity
Contains powerful antioxidants - catechins, which can improve skin redness, dehydration, roughness and elasticity.
While green tea is great for healthy skin, avoid drinking it with milk, as milk can reduce the effects of green tea's antioxidants.
In the end, I still have to say that maintaining a good schedule, adequate sleep, and a good mood are the real "anti-aging preservatives" together with these healthy living conditions. Smart watches have the function of sleep monitoring. Through it, you can understand your sleep quality, so as to better adjust.