TEMPO.CO, Jakarta – Even if you are diligent in taking care of yourself, if your diet is bad then skin it’s easy to get into trouble. That’s why, experts always recommend eating healthy foods as part of the treatment to get healthy and glowing skin for a long time.
Trevor Cates, a doctor who is also the author of Clean Skin From Within, says that the nutrients we put into our bodies are just as important as the care products we put on our skin.
“The skin is our largest organ, and I often call it the ‘magic mirror’ because it provides an excellent external reflection of what is going on inside our bodies,” he said as quoted by Well + Good, Saturday, June 5, 2021.
Because of this, Cates recommends focusing on eating rich foods nutrition for healthy skin, such as antioxidants, vitamins, and micro minerals, to get it glowing from the inside out.
“We also know that there are certain things we consume that can help support our skin’s microbiota, or living microorganisms and help protect the skin from acne, blemishes and premature aging,” she says.
According to him, dry skin can occur due to a lack of essential fatty acids. Lack of this nutrient also causes keratosis pilaris, small bumps that appear on the back of the arm.
Veronica Campbell, registered dietitian nutrition can change the structure and moisture of the skin. Some of the main conditions to watch out for are wrinkles accelerated by excessive sun exposure and loss of collagen, cracked skin as a symptom of dehydration, and acne.
“Every food you choose has a nutritional profile that will set off a chain reaction in the body. Choosing health-appropriate foods will help you live a longer and healthier life.”
According to Campbell, here are seven essential nutrients your skin needs.
1. Protein
In addition to building muscle, protein It can also work wonders on the skin as the skin is mostly made up of these nutrients. “These essential macronutrients are just as important as the oil in a car. If you don’t meet your daily protein requirements, your body will draw on reserves like muscle and limit the use of non-essentials that have an impact on hair and nail quality.”
2. Vitamin E
This fatty antioxidant has long been used for topical skin care, and vitamin E is excellent for healing annoying wounds and scars. These nutrients prevent the body from the damage made by free radicals.
“Exposure to toxic free radicals such as UV light results in oxidation,” says Campbell. He explains oxidation is similar to the browning of avocados—the result is tired and aging skin. The recommended daily requirement (RDA) for vitamin E is 15 mg, so eat healthy fats, such as olive oil and fresh avocado.
3. Biotin
Known as the beauty vitamin, biotin is the choice for growing strong hair, skin and nails. “Biotin is actually used to help the body convert food into usable energy,” explains Campbell. “So when there’s a shortage, the result is brittle hair and nails.”
Natural sources of biotin are eggs (especially the yolks), sweet potatoes, and bananas.
4. Vitamin C
Like serums or lotions, these powerful antioxidants are a skin care staple. Campbell says these antioxidants are great for reducing free radical damage by reducing oxidative stress and aiding in the manufacture of collagen. So eat oranges, fresh red peppers, and tomatoes. But note that vitamin C is water soluble which means it is best to enjoy it raw.
5. Collagen
This protein derivative plays an important role in the structure of skin, hair, bone, and connective tissue. “As we age, collagen weakens, leading to wrinkling and cartilage problems,” says Campbell. “UV light also has the ability to decrease collagen production in the body.”
Collagen is abundant in bone broth, fish, and chicken.
6. Omega-3 fatty acids
Known as unsaturated fats, omega-3s can not only help lower cholesterol levels, they can also help moisturize the skin, reducing redness, dermatitis, and acne, says Campbell. If you want healthy and happy skin, now might be a good time to try the Mediterranean diet. Choosing fish over meat or olive oil over palm oil is key.
Other food sources include avocados, nuts, and seeds.
7. Air
Although not usually considered a nutrient, water has the greatest effect on the skin. “Drinking enough water regularly helps the body flush out toxins and increase efficiency. By staying hydrated, you can reduce puffiness and acne, improve skin structure, and increase sagging,” says Campbell.
Also read: Avoid These 4 Mistakes When Cleaning Your Face So Your Skin Doesn’t Dull
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