The skin, the largest organ of the body, has many important functions. Ensuring good nutrition promotes skin health throughout the year, but especially during the fall and winter months. In fact, seasonal climate change can damage your skin and make it worse. The combination of cold weather and dry indoor heat can have a negative effect on skin health. Here are some foods and nutrients you should eat regularly to nourish your skin from within.
Vitamin "Sun".
Vitamin D is important for the growth and repair of skin cells and plays a role in wound healing. Vitamin D is known as the sunshine vitamin because sun exposure is the most effective way to get this nutrient. However, most people don't spend enough time in the sun with lots of exposed skin to meet their vitamin D needs. Food sources of vitamin D include fatty fish, beef liver, egg yolks, some mushrooms, and vitamin-rich foods and beverages. D. eg milk. People struggling with low levels of vitamin D in the blood may need vitamin D supplements to fill in the gaps.
Omega-3 fats
Omega-3 fatty acids are found in fatty fish such as salmon, tuna and sardines, walnuts, flaxseeds, chia seeds and vegetable oils, including soybean oil and canola oil. Omega-3 fats help fight redness, dryness, and itching caused by skin conditions. These fats can improve the skin's barrier function by providing moisture and protecting against irritants. Additionally, the anti-inflammatory properties of omega-3 can help prevent and reduce the severity of acne.
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A wide range of micronutrients play an important role in maintaining skin health. One of these nutrients is zinc. Foods rich in zinc include shellfish, beef, chicken, eggs and dairy. Zinc is an important mineral that has antioxidant properties that help protect cells from damage. Zinc also promotes collagen production, promotes wound healing and is involved in cell growth and division.
Moisturize
Optimizing hydration can not only eliminate fine lines and wrinkles, it can help reduce signs of dryness and roughness while helping to improve skin elasticity and tone. Not only is it important to drink enough fluids, but it's also important to consider what drinks you consume. The best drink for hydration is water, followed by other sugar-free drinks. For healthy skin, limit or avoid sugary and alcoholic beverages.
Cabbage nearby
Broccoli and other cruciferous vegetables are rich in nutrients important for skin health. These greens are rich in vitamin C, vitamin A and the powerful antioxidant sulforaphane. In addition to broccoli, choose Brussels sprouts, cabbage, cauliflower, kale, watercress and turnips. Consuming this herb not only helps maintain collagen levels in the skin, but can also protect against sun damage and skin cancer.
Maximum intake of macronutrients
Calories come from carbohydrates, proteins and fats. While all three macronutrients are important for maintaining healthy skin, protein plays a unique role. Protein is known for its role in building muscle mass, but it is also essential for building and maintaining all tissues in the body, including cartilage and skin. Adequate intake of both plant and animal protein is essential for protein synthesis in the skin. Protein-rich foods include meat, poultry, fish, and eggs, as well as beans, whole grains, nuts, and seeds. For those who struggle to get enough protein, protein supplements can be used to meet daily protein needs.
LeeAnne Weintraub, MPH, RD, is a registered dietitian who provides nutrition counseling and advice to individuals, families and organizations. He can be contacted at RD@halfacup.com .