What to eat for beautiful skin?

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

Ms. NTH, 30 years old, living in Phu Nhuan District (HCMC) is very interested in her skin. She said that a woman's skin is very important. Beautiful skin not only shows good health, but it also helps women look more beautiful and more confident in communication.

Ms. H. also pays attention to what she eats and drinks, and how she chooses food to have beautiful skin.

Should eat a variety of green vegetables and fruits

Doctor Ngo Thi Bach Yen, head of the treatment - skin care and beauty unit, examination department - Traditional Medicine Hospital of Ho Chi Minh City, said that to have smooth, shiny skin, it is necessary to follow a reasonable and healthy diet.

It is a diet that provides adequate antioxidants (vitamins, minerals, fiber), unsaturated fats, whole grains, limits saturated fats, limits foods high in salt and sugar, a healthy lifestyle that limits alcohol, beer, cigarettes and increases physical activity.

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

Among the foods you should eat to have beautiful, smooth skin, the first to mention are green vegetables and fruits.

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...

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

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

Vitamin C is an antioxidant that helps protect the skin from oxidative damage caused by the sun 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, reduce triglycerides, and increase HDL. Adding legumes to your diet helps women prolong their youth and keep their skin smooth and shiny.

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

Zinc deficiency will cause dry, rough skin and rapid formation of wrinkles.

Green, red, yellow bell peppers and other fruits are good for keeping the skin healthy.

Fatty fish also helps beautify the skin.

Fatty fish like salmon, mackerel and herring are great foods for healthy skin.

They are a rich source of omega-3 fatty acids, which are important for maintaining healthy skin. Omega-3 fatty acids are needed to help keep skin thick, supple, and hydrated. In fact, a deficiency in omega-3 fatty acids can cause dry skin.

The omega-3 fats in fish help reduce inflammation, which can cause redness and acne. They can even make our skin less sensitive to the sun's harmful UV rays.

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

Fatty fish is 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 good source of high-quality protein, which is essential for maintaining the strength and integrity of the skin.

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

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

When consumed in moderation, dark chocolate provides the body with a very nutritious source of fatty acids. The flavonoids found in dark chocolate have beneficial effects on the skin.

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

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

Want beautiful skin must supplement enough water

For the beauty and health of the skin, the nutritional factor from the food supplemented into the body every day plays an equally important role as the beauty and skin care methods. The natural mineral and vitamin components from food over time will help the skin improve problems such as melasma, aging, acne.

In addition to maintaining a balanced diet, it is necessary to maintain skin hygiene, ensure adequate sleep, drink enough water, exercise regularly, and protect the skin from the effects of UV rays when exposed to sunlight to get quick results.

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