Harder than it looks , but more sensitive than we once : that’s the skin, a real protective barrier of the organism. We are used to clean and care gels , creams and cosmetics. However, the beauty and skin health lies in a balanced and varied diet rich in certain vitamins and minerals.
One way to do this type of diet is to consume high doses of fruits and vegetables, some of them for their nutritional composition , are especially suitable to protect the skin and improve its appearance.
The best anti wrinkle
Fruits and vegetables of yellow and orange , and green leafy vegetables contain good doses of vitamin A precursors , ie , beta-carotene . This vitamin is essential for the formation of tissues , mucous membranes and skin cells . Also help to slow the action of free radicals and therefore cutaneous aging and other organs .
Therefore, it is advisable to eat fruits like peach , apricot, melon and persimmon, and vegetables such as cabbage , carrots, chard , parsley , watercress , cabbage , spinach and escarole .
Their vitamin A concentrations ranging from 1100 micro grams per 100 grams of product carrots and parsley to 583 micro grams of chard , to 830 sprouts or spinach 816 . In the section on fruits , peaches contain 73 micro grams ,persimmon and apricots 100 298.
Citrus fruits, kiwi fruit , red fruits , strawberries, watercress, cabbage family and parsley are rich in vitamin C. In addition to its antioxidant role , all are essential to good wound healing and are involved in production of collagen, which gives elasticity to the skin and causes it to deteriorate more slowly.
Light skin with vitamin E
In addition to fresh fruits and vegetables, it is advisable to consume nuts. A not very large, daily ration is sufficient because they provide calories. They are rich in vitamin E, like green leafy vegetables and raspberries .
Almonds , walnuts or pistachios , along with vegetables and fruits mentioned , able to reduce cell oxidation , aging skin , which provide elasticity , and can even do well against skin blemishes. In addition , walnuts and hazelnuts are rich in copper , which acts as anti-inflammatory , improving skin disorders of this type , in addition to intervene in the synthesis of elastin .
Another advisable to maintain a beautiful and glowing skin is the banana variety . This is a zinc -rich fruit , an antioxidant trace element , which improves the renewal of the skin cells and also the tones .
Broccoli , meanwhile , boasts good concentrations of magnesium, which helps to expel toxins from the body, which certainly shows in the skin. It also has anti-stress properties . We must not forget the tomato a vegetable widely consumed , which provides a pigment with antioxidant qualities lycopene.
And when it’s hot ?
With the arrival of warm weather we see our skin and especially nice and fancy light show .
All these fruits and vegetables help to get it , but it needs to form part of the diet throughout the year . It is also essential to keep the body and skin well hydrated , drinking at least 2 liters of water daily.
A good way to achieve the beneficial nutrients and hydration to the skin are natural juices, both fruit and vegetables. When the heat are very palatable and less heavy drinking.