What should you eat to have beautiful skin?

Eating a variety of fruits will help improve your skin - Photo: THUY DUONG

Ms. NTH, 30 years old, residing in Phu Nhuan District (Ho Chi Minh City), is very concerned about her skin. She says that a woman's skin is very important; beautiful skin not only reflects good health, but it also makes a woman look more beautiful and more confident in communication.

Ms. H. also pays attention to what she eats and drinks, and chooses foods that contribute to beautiful skin.

You should eat a variety of colorful green vegetables and fruits.

Dr. Ngo Thi Bach Yen, head of the skin treatment, care and beauty unit, outpatient department - Ho Chi Minh City Traditional Medicine Hospital, said that to have smooth, radiant skin, one needs to follow a reasonable and healthy diet.

This involves a diet that provides sufficient antioxidants (vitamins, minerals, fiber), unsaturated fats, whole grains, limits saturated fats, limits foods high in salt and sugar, a healthy lifestyle that limits alcohol, tobacco, and increases physical activity.

Antioxidants, including vitamins A, B, C, D, E, beta-carotene, minerals such as iron, zinc, calcium, selenium, lysine, collagen, and fiber, help skin cells fight against the effects of free radicals.

Among the foods that should be eaten for beautiful, smooth skin, green vegetables and fruits come first.

You should eat a variety of colorful green vegetables, broccoli, red and yellow bell peppers. Dark green vegetables such as spinach, water spinach, amaranth, broccoli, etc.

Fruits such as red grapes, apples, dragon fruit, grapefruit, oranges, watermelon, blueberries, and avocado. Root vegetables such as carrots, potatoes, sweet potatoes, and turmeric.

These foods provide vitamin E, which helps protect the skin from oxidative damage.

Vitamin C is an antioxidant that helps protect the skin from oxidative damage caused by sunlight and the environment, which can lead to signs of aging. This vitamin is essential for keeping skin firm and reducing dullness and dryness.

Legumes such as soybeans, peas, and black beans are also rich in vitamins, minerals, and fiber. Water-soluble fiber helps regulate cholesterol, lower triglycerides, and increase HDL. Adding legumes to your diet can help women maintain their youthfulness and keep their skin smooth and radiant.

Nuts like almonds, cashews, and peanuts provide monounsaturated fats, selenium, vitamin E, iron, and zinc, which are very beneficial for health, helping wounds heal faster and keeping skin soft and smooth.

Zinc deficiency can lead to dry, rough skin and the rapid formation of wrinkles.

Green, red, and yellow bell peppers and various fruits are beneficial for maintaining healthy skin.

Fatty fish also help improve skin complexion.

Fatty fish such as salmon, mackerel, and herring are excellent foods for healthy skin.

They are a rich source of omega-3 fatty acids, which are crucial for maintaining healthy skin. Omega-3 fatty acids are essential for keeping skin thick, supple, and moisturized. In fact, a deficiency in omega-3 fatty acids can cause dry skin.

The omega-3 fatty acids in fish help reduce inflammation, a cause of redness and acne. They may even make our skin less sensitive to the sun's harmful UV rays.

Some studies suggest that fish oil supplements may help combat inflammatory and autoimmune conditions that affect our skin, such as psoriasis and lupus erythematosus.

Fatty fish are also a good source of vitamin E, one of the most important antioxidants for everyone's skin.

Adequate vitamin E intake is essential to help protect the skin against free radical damage and inflammation. Additionally, fatty fish is a high-quality source of protein, necessary for maintaining skin strength and integrity.

Oysters are a food rich in zinc, which helps combat dry and aging skin, and is an essential component for collagen production.

Whole grains such as brown rice, wheat, barley, and unrefined corn provide a rich source of healthy lipids (rice oil), easily digestible plant protein, B vitamins, lysine, beneficial fiber, and antioxidants that help prevent and manage chronic diseases such as diabetes and cardiovascular disease.

When consumed in moderation, dark chocolate provides the body with a very nutritious source of fatty acids. The flavonoid compounds in dark chocolate have a positive effect on the skin.

Green tea can help protect skin from damage and aging. Like some other antioxidant-rich foods, green tea can help protect skin against sun damage. Drinking green tea daily can reduce redness from sun exposure by up to 25%.

Green tea also improves skin moisture, roughness, thickness, and elasticity.

To have beautiful skin, you need to drink enough water.

For the beauty and health of the skin, nutrition from food consumed daily plays a role just as important as beauty and cosmetic treatments. The natural minerals and vitamins from food, over time, will help improve skin problems such as melasma, aging, and acne.

In addition to maintaining a balanced diet, it's essential to maintain good skin hygiene, ensure sufficient sleep, stay well-hydrated, exercise regularly, and protect your skin from UV rays when exposed to sunlight for faster results.

Source: https://tuoitre.vn/an-gi-de-co-mot-lan-da-dep-20240418102311959.htm