Environmental pollution, dust, life pressure, stress, insomnia, use of stimulants is the cause of many people's skin worse.This makes women constantly find ways to improve the skin.However, besides using intervention therapies (using cosmetic and surgical pharmaceuticals), the diet also plays an important part.
MSc.BS.Nguyen Van Tien, National Institute of Nutrition, said that healthy body will have a physique, smooth, shiny skin ... to have a well -proportioned body, beautiful skin, it is not just her wish.Women but also everyone.
Implementing a healthy diet plays an important role to improve physique and skin.
Accordingly, healthy, youthful skin is clean skin, no dirt, no spots, uniform skin color.Besides, healthy skin has good elasticity, smooth surface, soft, smooth and moderately moist, no wrinkles, no roughness, skin without acne, no scars, no diseasesAbout skin ...
"A healthy skin is ruddy, shiny," said Dr. Nguyen Van Tien but in fact, every day we often face many dangerous factors affecting the skin, including the factor.dynamic and proactive.
“There are active and passive factors that we completely prevent such as healthy nutrition, lifestyle, work and rest, ... and limit harmful effects such as polluted environment, lightingThe sun.In addition, not getting enough sleep, staying up late, working too hard, using beer, alcohol, tobacco also destroys the skin, greatly affecting health, ”Dr. Nguyen Van Tien said.
For nutrition affecting the skin, Dr. Nguyen Van Tien said that in fact, there is no food that is considered bad and good because each food has its own superiority.There are foods that will help you become fresh, smooth skin and also have foods that make the skin worse.
Accordingly, in the aging process, from the age of 25 onwards, the skin begins to lose moisture and become increasingly dry.At that time, the dermis became thinner;The connective tissue loses its stability and elasticity, wrinkles also appear and the skin begins to sag.A healthy diet can support healthy skin, prolong youthful and radiant with your skin.
“To have a tight, smooth, shiny skin, ... Please follow a reasonable and healthy diet, a diet that provides a full range of antioxidants (vitamins, difficulties, fiber),unsaturated fats, whole grains, ... Limit saturated fats, limit salt and sugar foods, implement a healthy lifestyle to limit alcohol, beer, tobacco and increaseStrong activity.
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In addition, Dr. Nguyen Van Tien also provided guidance on foods to eat.Antioxidants include vitamins A, B, C, D, E, beta-carotene, ... minerals are iron, zinc, calcium, selenium, lysine, collagen, ... and fiber to help skin cells against anti-skin cellsAgain the attack of free oxidation.
These oxidant roots are largely created when the body meets the sun, ultraviolet rays, stress, chemicals, ...old hEventing, regenerating cells, exhausting toxins, preventing skin cancer, forming collagen, bringing elasticity to help skin soft, reduce wrinkles, make the skin smooth, pink, bright white, healthy.The skin is not wrinkled, dry, dull, ... ”, Dr. Nguyen Van Tien informed.
Green vegetables and fruits: Diverse, colorful of green vegetables and fruits.Fruits such as grapes, apples, dragon fruits, grapefruit, oranges, watermelon, blueberries, ....Types such as carrots, potatoes, sweet potatoes, turmeric, ... green vegetables are dark green like vegetables, spinach, amaranth, ...
Beans (soybeans, peas, black beans, ...) have many vitamins, minerals and fiber.Water -soluble fiber helps regulate cholesterol, reduce triglycerides and increase HDL, ... The addition of beans to meals helps women to prolong youth, help skin smooth, shiny.Therefore, women should use tofu, soy milk, yogurt, and low sugar milk daily.
Types of nuts such as almonds, cashews, peanuts, ... In addition to providing monounsaturated fats, selenium, vitamin E, iron, zinc ... are very beneficial substances for health, help the wound heal quickly,Keep the skin soft, smooth.Zinc deficiency will dry out, rough and quickly form wrinkles.
Fish and seafood: fish such as salmon, mackerel, sardines, tuna are high protein foods, with many minerals and vitamins;Fish provides precious lipid sources, especially the DHA and EPA omega-3 fatty acids are a fatty acid that does not help reduce wrinkles on the skin effectively, anti-inflammatory for the body.
Oysters are a zinc -rich food that helps fight dryness and aging skin, is an essential ingredient for collagen production.
Whole cereals, in addition to preventing some non -communicated chronic diseases, also have very good antioxidants for the skin.
Whole grain cereals such as brown rice/flip rice, wheat, barley, unprocessed maize providing a source of lipids are very good for health (rice oil), easy -to -digest vegetable protein, B vitamins, lysine, lysine,The fiber is beneficial for health, oxidants that help prevent and control chronic diseases such as diabetes, cardiovascular, cancers, degeneration, digestive disorders, ....
Foods should be avoided
Large fat: saturated fat (in meat, butter, palm oil, coconut oil, cheese, fat) and trans fats (transfat) such as: grilled foods, fried, pre -packaged snacks like bimBim, biscuits, foam cakes, ... easily cause overweight obesity, leading to wrinkled, dull skin.
Foods high in sugar: confectionery, soft drinks, refined cereals, condensed milk, ... will make you gain weight, sagging skin.
Food destroys skin: alcohol, beer, cigarettes, coffee, spicy, salty food is not good for health and dry skin.The stimulant is one of the number one "enemies" of the skin.
“In addition to a healthy diet, it is necessary to implement a scientific and dynamic lifestyle:
Drink enough water, drink even without thirst.Should drink 2 liters/day.Should regularly exercise and sport.Deep sleep and enough sleep to help skin healthy and regenerate the skin.Limit alcohol, beer and tobacco, ”said Dr. Nguyen Van Tien.