Skin care on the plate: Foods that help keep skin healthy – Marie Claire Magazine

If you don’t give up skincare routine To ensure healthy and elastic skin, also check out what It’s on your plate. Certain foods naturally contain many nutrients capable of delivering benefits to the dermis, ranging from providing the necessary supply of proteins to form support for the skin to fighting free radicals.

‘No need to worry about’SuperfoodA specific or exotic ingredient, as a balanced and varied food will provide the essential nutrients. “The most important thing is your overall diet pattern,” says dietitian Marcela Garces, director and professor of the Brazilian Association of Dietetics.

“In short, most people need to eat more fruits and vegetables, eat good sources of protein and healthy fats, reduce sugar and salt, and prefer whole foods over processed foods,” the doctor explains.

Scientific evidence indicates that overall health and well-being as a focus for skin can benefit from a healthy diet and exercises. “Recent studies suggest that chronic skin conditions such as eczema and psoriasis may benefit from dietary changes. Even if your skin is relatively clean, a diet rich in fats, processed foods, sugar, and alcohol can cause inflammation, swelling, and dryness, as well as accelerate skin aging.” Dermatologist Patricia Mafra adds.

With the help of doctors, we have chosen some foods to include in the eating plan (or eat them at a certain frequency) for the benefit of Skin health and support. a look:

Linum seed
These tiny seeds are rich in ALA (alpha-linolenic acid), a type of omega-3 fatty acid found in plants, explains the nutritionist. “Omega-3s are the so-called good fats, and for the skin, they can help reduce the harmful effects of UV rays, smoke and pollution. They can also reduce wrinkles on the skin and improve dry skin.”

Kiwi
Did you know that kiwis contain more vitamin C than oranges? Vitamin C is a cofactor for collagen production. In the case of kiwis, eat them when they are fully ripe, as this is when they have the most antioxidants. Other good sources of vitamin C include blueberries, citrus fruits, guava, red peppers, parsley, strawberries, and broccoli,” says Patricia.

carrot
This vegetable is a good option for snacking, as it is rich in beta-carotene, which protects the skin from the harmful rays of the sun. “Beta-carotene is what gives plants their orange color and is found in other fruits and vegetables like apricots, watermelon, mango, papaya, zucchini, and sweet potatoes. Carrots are also a good source of magnesium, which relaxes your nerves and muscles. Not getting enough magnesium can lead to poor sleep, and Getting enough sleep is always good for the skin.

kale and spinach
In this case, any green with dark leaves is a general nutritional powerhouse. “Chlorophyll, a powerful antioxidant, makes plants green. Eating green foods helps remove toxins, reduce inflammation, and improve digestion. Foods like green leaves help improve circulation and cellular nutrition, which affects the freshness and hydration of the skin,” Patricia explains.

olive oil
When part of a regular diet, olive oil is known to help reduce inflammation. This may be due to the antioxidants in olive oil, some of which are being studied for use in products to reduce eczema and psoriasis. Of the more than 200 types of chemical compounds found naturally in olive oil, the main types of antioxidants in olive oil are called phenols,” says Marcella.

nuts
Foods rich in vitamin E – such as almonds, peanuts and hazelnuts – are useful in fighting premature aging. Naturally found in our bodies and in some foods, such as broccoli and spinach, vitamin E is actually the name given to a group of oil-soluble antioxidants. Vitamin E is an antioxidant, which means it can stop or reverse the damage you do. Cell-free radicals can also reduce inflammation throughout the body, explains Patricia.