Good Lifestyle

Lifestyles (such as smoking and tanning), and genetics can certainly influence and predispose your skin to annoying conditions, but that does not mean the quest for a bright complexion and better skin is a lost cause. And then there are many beauty products that are numbered "the food of the skin," the truth is that the key to maintain a healthy complexion does not come from a bottle. Although it is true that these cleaners and lotions offer a topical solution of beauty patch, if you want-beautiful, the skin hydratedstarts inside. And that everything depends on whether theBest foods for bright skin are on your plate.

"There is a growing number of research showing that the foods you eat can affect your complexion," saysDr. Jessica Wu, M.D., Dermatologist Los Angeles and author ofNourish your face. "The food becomes digested and enters the bloodstream, which flows to your skin. »

That you need toacne treatment, Warding premature aging, reduceThe appearance of wrinklesOr fight againstAnother condition of the dirty skin, The right diet can be a precious help. Researchers have found that the adjustment of certain healthy foods in your routine fight can help every day back against your foundations by deactivating inflammatory genes and providing your body with the appropriate tools to strengthen and develop tissues healthy. "Our skin is a reflection of our health and skin feeding from the inside as well as the outside is a recipe for optimal results," saysDr. Fred Pescatore, MD, doctor lawyerPycnogenol, Author and specialist in natural health.

So, what should you eat to get this brilliant skin you want? Look for fruits rich in vitamins and vegetables, and do not forget proteins andhealthy fats. "In general, I recommend a diet with sufficient protein and healthy greases and a wide variety of vitamins, minerals, antioxidants and other nutrients," saysDr Hadley King, MD, A certified dermatologist based in New York. "Vitamin C, for example, is important in collagen synthesis, while vitamin D has been shown to reduce the harmful effects of sunburn. Antioxidants may be able to reduce the effects of pollution and other environmental hazards that create free radicals. And lycopene has been shown to provide protection against the harmful effects of UV rays. The proteins are decomposed into amino acids, which are the building blocks for all proteins present in the skin, hair and nails, as well as in the rest of the body. And enough healthy fats are necessary for the barrier function of the skin ".

And if you are a vegetarian, make sure you are looking for sources offull protein As part of your diet, for your health of the skin and beyond. "Animal products such as fish, red and white meat, and dairy products are sources of complete protein," saysNoreen Galaria MDFaad, A certified dermatologist based in Chantilly, Virginia. "Most sources of vegetable protein are incomplete. It is therefore important for vegetarians to eat a wide variety of vegetable protein sources to ensure they get all the amino acids they need. »

How much diet affects your skin?

"You are what you eat and what you do not eat can affect your skin," saysDr. Joan Salge Blake, Edd, RDN, LDN, Fand, Professor of Nutrition at the University of Boston and Host of the Podcast of Nutrition and HealthSPOT ON!. "Acne is considered an inflammatory skin disorder. The product of nature has anti-inflammatory and antioxidant effects on the skin. »

When you eat for skin health, there are some vitamins, nutrients and ingredients to keep in mind. You can not go wrong with fruits and vegetables, but for bright skin, search for foods that contain these:

• vitamin C
• vitamin a
• collagen
• Vitamin E
• Vitamin D
• OMEGA-3 fatty acids

"Nutrition is one of the many important factors for maintaining healthy skin," saysBrenda Braslow, MS, RDN, LDN, CDCES, dietitianMynetdiary. "Nutrients are administered orally and topically to help healthy skin. Eating more fruits and vegetables will provide key nutrients important for healthy skin, such as vitamins A, C and E. A healthy diet that includes sufficient amounts of vitamins A, C, and E, as well as vitamin D, Zinc, copper and selenium, is important for healthy skin ".

With regard to collagen supplements, "the jury is still whether collagen will focus preferentially in the skin when we consume," says Dr. King. , She still quotes a study in theDermatology Drug Journal, Noting that "the preliminary results are promising. »

Is milk really cause acne and other skin problems?

We can not talk about eating skin health without mentioning that the controversial food group: dairy products. There are divergent opinions in the field of health, but if you do not have the skin too sensitive, there is no need for milk and yogurt to avoid entirely.

"A diet rich in dairy products can be problematic for some people. However, milk is an excellent source of vitamin D, calcium and potassium, three nutrients short drop in the regimes of most Americans, "explains Dr. Salge Blake. "Keep at the three recommended daily portions per day of dairy products can not be a problem for many people. A person must check with their dermatologist before removing dairy products from their diet. »

With regard to acne, a study in theJournal of the American Academy of Dermatology Found a link between sugar and acne and has found that dairy products is "weakly associated with acne. So, if your skin is super sensitive, you can avoid it, but if you are not prone to escapes, you do not have to fully ignore the milk. You can also try different levels of dairy fat, too Dr. Galaria said the skim milk is worse for acne than milk 1% or more.

I do not know if milk leads to escapes? Talk to your doctor about trying an elimination plan with dairy products to see if it affects the appearance of your skin. "Those who have sensitive skin should work with their doctor to see if they are allergic to dairy products (namely an immune response to whey and / or casein proteins in milk dairy products). Allergies can cause symptoms of skin such as urticaria or eczema, "saysDr. Sanusi Umar, MD, Dermatologist Certified Consulting of theDr U Hair & Skin Clinic In Manhattan Beach, California. "Holding a food newspaper can help you and your doctor better understand how you react to specific foods. »

To build a power supply for brilliant skin, start by adding the following foods to your grocery list. These healthy foods will feed your skin and get this healthy glow that you are after. And while you make health changes, be sure to try these21 best healthy cooking hacks of all time.

"Eating tomato-based foods, such as tomato sauce and juice, can help clarify acne," saysDr. Marie Jhin, MD, a certified consulting dermatologist withDermatology In San Carlos, California. This is all thanks to an ingredient called lycopene, the phytochemical that makes red tomatoes. It helps the strength of the collagen and defeated the oxidizing effect of UV rays by eliminating free radicals from skin aging.

"The increase in lycopene food levels helps ensure the presence of this powerful antioxidant in the skin, where it can protect against sun damage and the smallest to make the skin," explains Dr. King.

To increase the benefits of tomatoes in lycopene, try cooking in tomato paste or tomato tomatoes sauce-cooking ups their lycopene levels. A study in theBritish Journal of Dermatology have found that participants who have eaten five teaspoons of tomato dough per day showed 33% protection against sunburn than a control group.

"The carrots and sweet potatoes have beta-carotene, a natural sun protecting, and are rich in vitamin A, which restores damaged collagen," saysDr. Patel Purvisha ®,a certified consulting dermatologist withVISHA Skin Care in Germantown, Tennessee.

Think of the carrots that your sweet magic chopsticks: good for the eyes and good to lighten the escapes. No magic here, although, just a lot of beta-carotene andvitamin a, An antioxidant that prevents the overproduction of cells into the outer layer of the skin. This means that less fleece dead cells that may otherwise be combined with sebum to obstruct your pores. In addition, vitamin A plays a vital role in reducing the development of cancer cells of the skin.

"In my professional opinion, the best food for your skin is blueberries," saysDr. Rachael Burns,A dermatologistSurvey In the R.u. "My favorite is a blueberry smoothie:

• 2 cups of blueberries (frozen)
• 3/4 cup of almond milk
• 1/2 teaspoon of vanilla extract
• 1/8 Molded muscade coffee spoon

"Blueberries are rich in antioxidants that help combat free radicals to damage the cell. The berries contain high amounts of plant compounds called anthocyannes that have strong antioxidant properties and give them the berries their purple blue appearance, "Dr. Burns said. "As we get older, our body the natural ability to combat reduces free radicals, which in turn leads to higher levels that can have a negative impact on our skin cells. When there are more free radicals present that there are antioxidants, our skin cells are starting to weaken and show signs of aging ".

Blueberries also contribute to increasing the resistance of collagen fibers, which explains Dr. Burns, "give our skin structure. If you are looking for bright skin, take a handle of these berries as soon as possible!

Carthame oil is a good source of vitamin E, a major player when you eat for bright skin. "This antioxidant vitamin plays a role in the health of the skin by decreasing the degradation of collagen, helping to prevent and repair the damage caused by UV exposure, and the decrease in inflammation of the skin", says. Braslow. "Rich vitamin E foods include wheat germ, sunflower seeds, almonds, sunflower oil, safflower oil, hazelnuts, peanuts, and spinach. »

In addition, omega-6 in the safflower oil can be ultimate moisturizing cream for people who suffer from dry, squamous or itchy of the skin. They keep the flexible cell walls, allowing the water to better penetrate the epidermis. Scientists have found that this oil can even help people who suffer from serious illnesses such as eczema. Then gap the moisturizer and fumble on the safflame!

Oranges are one of the best knownVitamin C food sources, And they are one of the best fruits for brilliant skin, too. Dr. Blake Salge recommends citrus fruits to get your vitamin C on so if you are more than one lemon, lime or grapefruit person, which is A-OK, too.

"This powerful antioxidant has been demonstrated to protect the skin from oxidative stress including UV damage to the skin, stimulates the formation of the skin barrier, improves skin hydration and improves wound healing," Braslow said vitamin C. "Studies show that a vitamin C deficient diet can have a negative impact on the skin".

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"To support the skin barrier, you must be consuming sufficient amounts of healthy fat," says Dr. King. If you can not get a sufficient amount of healthy grease from foods such as salmon, lawyer and nuts, Dr. King recommends rich omega-3 supplement such as krill oil. "Fish and fish oil is very beneficial for bright healthy skin while reducing inflammation," saysDr. Paul Frank Jarrod, MD, New York Celebrity City Celebrity Dermatologist Based in New York, author ofTHE PLAYBOOK PRO-AGE, And creator ofTHE PRO-AGING PODCAST.

In addition to being one of the most powerful sources of omega-3 anti-inflammatory, salmon also contains dimethylaminoethanol (DMAE). DMAE promotes healthy skin because it protects the integrity of cell membranes. Strengthening the protections of cell membranes against their deterioration that causes premature aging. This nutrient also helps prevent the production of arachidonic acid (AA), a precursor inflammation that leads to the formation of wrinkles. And that's not all. DMAE works jointly with B vitamins at levels increases acetylcholine, an essential neurotransmitter of smooth muscle that can keep your face with tonic and firm research.

"Alaska Wild Salmon contains Astaxanthine and Omega-3, fatty acids that give a beautiful glimmer to the skin," saysDr. Jennifer Haley, Md faad, a certified consulting dermatologist and host of theRadiance Podcast revealed. "To avoidhigh salmon farm, Which is a completely different food and is given dye pellets and does not have astaxanthine ".

"Vitamin C is important for collagen production and, as well as vitamin E, is an important antioxidant that can protect against free radicals," saysDr. Peterson Pierre, MD, a certified dermatologist with thePierre skin care institute In West Lake, California. "It is also ideal for discoloration and help can reduce the appearance of wrinkles. »

Instead of grabbing an orange to get your dose, well on some rich yellow peppers vitamin. In aBritish Journal of Nutrition Study of more than 700 Japanese women, the researchers found that more yellow and green vegetables the subjects consumed, the less they were likely to have wrinkles and goose legs, even once they controlled to smoke and the Sun exposure. And a study on subscribers u.k .. The British study published in theAmerican Journal of Clinical Nutrition found that volunteers who consumed four milligrams of C (whatever you get in a single yellow pepper bite) a day for three years has decreased the appearance of 11% wrinkles.

Broccoli is another C-rich food vitamin that is ideal for brilliant skin. "[For] those who have mixed skin, I recommend cruciferous vegetables and antioxidant fruits," saysDr. Harold launch, MD,A dermatologist based on California who worked with celebrities like Margot Robbie and Kim Kardashian. In addition to broccoli, other high cruciferous vegetables include cauliflower, curly cabbage and bok choch.

Add this melon to your recipes from fruit salad for shiny skin. "Vitamin A is also important for the health of your skin, then reach dark green and orange fruits and vegetables, such as cantaloupe, mango, pumpkin, sweet potatoes, kale, carrots and spinach," says Dr. Salge Blake.

"Kale is a choice of first choice because it reduces the oxidative stress," says Dr. Launch. This cruciferic pouring is loaded with the preferred anti-aging vitamins A, C, E, E and K. Leafy Greens are one of the most powerful sources of vitamin K, a vitamin that helps blood coagulation and to the faster healing during the ingestion.

"Lawyers are wonderful to add skin hydration and reducing inflammation," says Dr. Haley. Instead of investing in a series of dubious anti-aging products, head to the store and catch a lawyer. The fruit is rich in monounsaturated fatty acids, which have been proven to hydrate and protect the skin by lowering the risk of premature aging caused by ultraviolet radiation.

"I pay particular attention to what I get enough protein, mainly in the form of beans and nuts, because the proteins are the building blocks of all body structures, including skin, nails and hair; And enough healthy greases such as lawyers and nuts to ensure a healthy lipid barrier for my skin, "says Dr. King.

The powerful source of lawyer fats also helps you absorb many fat-based vitamins that also help protect your skin damage caused by the sun. "Healthy fats are important as anti-inflammatories and help maintain the integrity of the skin and maintaining soft, flexible and hydrated skin," says Dr. Pierre.

The strawberries are another fruit rich in vitamin C to add to your diet if you want a shiny skin.

"Fruits and vegetables contain vitamins, antioxidants and other compounds that strengthen strong collagen and can even help protect against harmful UV rays," says Dr. Wu. "There are research showing that Eating more fruits and vegetables can help improve skin and texture. "

Dudetertle num = "13"] Kiwi [/ Ditectation]

"Kiwi fruit is rich in antioxidants, including vitamin C," says Dr. King. "Vitamin C is required in the body of the body used to make collagen."

Oysters might not be the first thing that comes to mind when you think of radiant skin, but they could after that! This is because oysters contain high levels of trace mineral zinc. Your body could need it a bit every day, but zinc has a huge impact on the operation of the cells, because more than 100 different enzymes require the function. And skin cells, in particular, rely on zinc to make proteins that repair damaged tissues and regenerate new ones. The mineral also operates as antioxidant by reducing the formation of free radicals and protects cells that make collagen, the support structure of your skin. Research shows that he can also move away from acne outbreaks.

"This mineral helps protect the skin from oxidative damage from UV exposure and helps erase acne bacteria," says Zinc Braslow. "The sources of zinc dishes include oysters, beef, crab, lobster, pork, poultry, dried beans and pumpkin seeds."

"Foods high in protein, such as egg whites, have lysine and proline, amino acids that form collagen," explains Dr. Patel. Do not refer the yellow, however! Egg yolks are rich in vitamins essential to a suitable cellular function, as well as "beauty vitamin", biotin. This vitamin B is more commonly known toHelp the hair pushed and strengthening the nails, but research has shown that it also helps protect the skin from acne, rashes and even drought.

Eggs are also a good source of vitamin DAnother essential nutrient for the health of the skin. "Vitamin D help with inflammation and irritation While vitamin K can help with stretch marks, scars and dark spots," says Dr. Pierre.

Chia seeds are another great source of omega-3s. "Omega-3 fatty acids help contribute to the skin barrier function. Eating these healthy fat contribute to supporting the skin barrier," said King.

A study in the newspaperEVOLUTION AND HUMAN BEHAVIORI have shown that eating a diet rich in fruits and vegetables offers a healthier, more attractive and radiant glow than you will not receive exposure to the sun. But it was those who have consumed more portions of red and orange vegetables per day that had the greatest complexion fucked in the sun - the result of the disease combat compounds called carotenoids that give these plants their colors. Little food are also rich in beauty stuff that a soft potato cooked in the oven. In fact, half an average potato provides 200% of your recommended daily intake. You will get more carotenoids by cooking - it's just one of our tips onHow to extract the most nutrients from your food!

The potatoes sometimes receive a bad representative, but they are full of nutrients like vitamin C. They may be the most delicious way to get this shiny skin that you are looking for!

The preferred preferred veggie triumph. Dr. Umar cites spinach as a good source of vitamin A and vitamin C. In a study published in theInternational Cancer Journal, People who have eaten the largest amount of leafy greens prevent squamous cell carcinoma from the skin. The speculating researcher that high levels of folate, an essential vitamin B that helps maintain and repair DNA, in these vegetables can reduce the probability of cancer growth. Just a cup of spinach contains 65% of your Folate DV.

The pumpkin is a good source of vitamin A and contrary to what Starbucks would have thought of it, it's delicious all year round. Try one of our dozens ofPumpkin recipes If you do not know where to start.

Mango is another ideal fruit for brilliant skin - This is one of Mr. Salge Blake's recommendations to add more vitamin A to your diet.

Almonds are full of one of the most associated vitamins of skin care: vitamin E. This is because this vitamin helps to repair the healed cells and defend the damage caused by the sun. The volunteers who consumed 14 milligrams of vitamin per day (about 20 almonds), then exposed to UV light burned less than those who took none. And as vitamin E also acts as antioxidant, it also works to maintain your body without free radicals. Almonds are also one of the best sources ofCalcium without dairy products!

The fruits are not the large sources of vitamin C. Vegetables like Brussels sprouts are another great way to add nutrient to your diet - you will have a glowing skin in no time.

The rays of sunscreen, beach umbrellas and large Floppy hats are reliable tools in your arsenal fighting skin cancer. Nuts? Did not come to mind. According toSkin cancer fundOmega-3 fatty acids can help prevent skin cancer by inhibiting COX-2 chemistry training. Nuts are a main source of healthy fat.

"Omega-3 fatty acids (found in fat, nuts and almonds) have been demonstrated to relieve skin rashes of eczema," Wu said.

Natto is a Japanese dish made by boiling and by fermenting soy with bacteria that increases the nutritional value of beans. These fermented soy are unique in the sense that they are the main food source of vitamin K2-an important vitamin for cardiovascular and bone health, as well as promoting the elasticity of the skin to help prevent wrinkles. In addition to this, Natto is a powerful source of Gut healing probiotics, which judged this unique snack of our best skin foods. A healthy gut can keep inflammation at the bay, that researchers say can affect the health of our skin as many disorders such as acne, eczema and psoriasis of inflammation. Worried about eating soy? Wedid the searchAnd we give the soy fermented A-OK! But if you are not a fan, you can also get vitamin K2 of grass butter, meat and egg yolks.

Turmeric It's not just a game changer when it comes to protecting against cancer or reduce pain. This Indian spice can also protect your skin. It is because the active antioxidant of turmeric, curcumin, has been shown one of the most effective anti-inflammatory drugs, free radical combat options (even more efficient than ibuprofen!), According to a study ofOncogene. In addition, research shows that this spice can also be used to lighten dark pigmentation stains or scars caused by aging, hormonal imbalance or sun exposure by inhibiting an enzyme in the skin that produces a pigment - it Just combine a healing facial mask to create a healing facial mask!

This tropical fruit contains a plethora of active enzymes that transmit their health benefits. An enzyme, chymopapan, was used to relieve inflammation - a common source of skin problems. And another enzyme, the papain, can help eliminate imperfections and even treat acne when applied topically as the enzyme dissolves pore fouling greases and cleans the skin. Not to mention, only one cup of fresh and mature papaya packs suffered 144% of your dv of vitamin C collagen - this is also why it is one of theBest foods for the definition of muscles!

Pour a cup of this green elixir and look at your skin shine! "Green tea has a catechin called EGCG that helps DNA repair mechanisms in our skin after sun exposure," Galaria said. "This is the main reason we believe that this can be anti-carcinogenic. In addition, it is a powerful antioxidant to help slow aging."

Search in theBiochemistry and biophysics archives I found that consumption of five to six cups a day could help prevent skin cancer by quickly repairing damaged DNA. Just be careful not to do it too much.Too much caffeine Can lead to dehydration, which can have the opposite effects on the health of the skin.

Nothing will lose when using coconut for skin skin. When you fear it first, you can drink natural water from the fruit - it is full of potassium and muscle relaxing electrolytes to rebuild and rehydrate your skin, which makes it softer and younger. And when you spend on coconut meat and extract your oils, you can use it to cure your intestine. It's becausecoconut oil Contains a powerful antimicrobial acid, caprylic, which can help improve the health of incidents by destroying bad bacteria and candidates. Candida is a mushroom that can break down your intestinal walls and decrease gastric acid, which causes inflammation, poor digestion and rashes.

Subject to black circles Pesky? The experts found that aging - not only is the lack of sleep is the main source of dark circles other than genetics. Over time, the skin loses collagen and thines, which makes the veins under the eyes more visible. Fortunately, everything you have to do is catch oneBrazil nut. This is because one of Brazil's nuts has more than 135% of your selenium DV, a nutrient that can stimulate collagen production. This mineral helps preserve the elastin, a protein that keeps your skin smooth and tight and acts as antioxidant, stop free radicals created by exposure to UV rays of damaged cells. They are also full of vitamin E to keep your skin hydrated and copper to support the production of melanin, a compound that also protects your skin with the harmful effects of UV rays.

These seeds on a double beauty Whammy: help mitigate the problems of inflammatory skin and improve the overall hydration of your skin cells. Linen seeds offer a payload of omega-3 fatty acids, which erase spots and iron. A study in theBritish Nutrition Journal Participants found that slaughtered about half a teaspoon of omega-3s in 6 weeks significantly found less irritation and redness (thanks to their anti-inflammatory properties), as well as better hydrated skins. Adapt the flax seeds to the ground in your diet in one of theseBest Smoothies for Weight Loss.

Forget the solar cream-pack a chocolate bar in your beach bag. This is because the black chocolate antioxidants known as Flavanols reduce the roughness of the skin and provide sunscreen. According to a study inNutrientsCocoa antioxidants can protect the skin from oxidative stress, which can lead to premature aging of the skin. Chocolate is also an excellent source of pre andProbiotics to help cure your intestine and reduce inflammation.

Do not do but throw used coffee grounds in the trash or compost basket. Remains of cafe from the remains make a great body scrub and their antioxidant powers could cause an "increase in blood flow and protection against sun damage," saysClaudia Sidoti, chef and cookbook co-author ofImpatient cookies and a member ofEat this, not that!SD Medical Review Committee. "I make a scrub of coconut oil, coffee flies and sea salt (which restores the pH and add minerals) and retreat it in the shower after a day at the beach - I swear by She, "said Sidoti.

The dermatologists we consulted have agreed: eating too much added sugar can wreak havoc on your skin. "The provision of sugar has the greatest effect on skin health, especially for women," says Dr. Frank. "This includes sugar found in desserts and carbohydrates. Reducing sugar consumption considerably affects skin health and splashing in particular. It takes the discipline, but once it is cut from its diet, Envies disappear and the skin is brighter and healthy. "

It's not just a moose appearance, either sugar can make your skin problems today worse. "Eating a lot of sugar can increase inflammation in the body, making conditions like acne and eczema worse," says Dr. Galaria. "If it was not enough, insulin spikes can also contribute to acne and increased oil production."

In addition to avoiding added sugar, glue with low GIFE foods, such as whole wheat bread (rather than white bread) will help your skin. White tips have a high glycemic load, which means it impacts further blood glucose and insulin levels than foods that are lower on the glycemic index (IM), such as whole grains. "High blood glucose plans include foods that rapidly increase blood glucose, which causes high levels of insulin that lead to hormonal changes from acne," says Dr. Jhin.

Moreover, during aKorean study of 10 weeks Subjects with mild to moderate acne, researchers found that those placed on low blood glucose diet decreased the severity of their acne more than topics on a high blood glucose diet.

Dr. Yoram Harth, MD, dermatologist certified by the Council and Medical Director ofMdacne, also suggests avoiding high foods in saturated nitrates and fats, which may irritate the skin. "Transformed meats contain high amounts of saturated fats and nitrates leading to inflammation," says Dr. Harth. "The examples are hot dogs, bacon and pepperoni."

Another thing that is not so hot for your skin? Alcohol. "It's important to limit your alcohol consumption," says Dr. Frank. "Alcohol consumption affects your skin in many ways, including highlighting imperfections such as fine lines and wrinkles, and can make your face deflated due to lack of moisture."

Eating healthy foods for shiny skin is great, but there are also other factors to play. Start by wearing a solar screen every day and stay hydrated at any time. Dr. Patel recommends searching for products with a 30 or more SPF factor for everyday use.

And if you do not regularly change your pillowcases and towels, you could also aggravate your skin. "Make sure to moisturize properly and be sure to feed your skin the nutrients he needs," said Dr. Pescatore. "Wash your hands often with real soap and bed sheets because they can spread bacteria on your face." Dr. Frank also recommends exfoliating your skin twice a week for a healthy glow.

But if things do not cease these food changes, it's not your fault! There are a ton of factors that come into the appearance of the skin. "Rarely, the food adjustments alone will clear your skin completely," said Dr. Pierre. Eating a lot of fruits and vegetables is always a good thing, but there is no magic solution for shiny skin.