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Nutrition and diet for a healthy skin

The skin is a reflection of our nutrition, this is why it is necessary to consider in our style of life adequate nutrition, which not only gives us benefits from the point of view of the cardiovascular and digestive health but also on the health of the skin. It is also important to stress the need to create the habit of taking 8 glasses of water a day which helps keep the skin clean and hydrated.
Therefore the diet (what we eat) is a powerful form of the practice of skin care. It is important to know the food that we include in our diet for healthy skin. These will include foods rich in fatty acids, omega3, vitamins, antioxidants and selenium.

Foods that help the skin nutrition

Salmon and other fish of cold water, ground flax seed, nuts, these are rich in Omega-3, these help the formation of the barrier of the skin, to keep her hydrated and to look better.
The Brazil, Turkey, the cod these nuts provide selenium.
Milk, fortified cereals and eggs provide us with vitamin B-2.
Chicken, fish, nuts are good sources of vitamin B-6.
Clams, the liver, the trout, fortified cereals are rich in vitamin B-12.
Citrus fruits (fruits like the Orange, Apple, tomato, mango), red peppers, broccoli these are rich in vitamin C and lycopene.

Carrots, dairy products, eggs, vegetable colors are all sources of vitamin A or provitamin A.
Sunflower, integral cereals, dried fruit vitamin E oil.
We know that the best way to get vitamin D is through the skin from the Sun, vitamin D is necessary for the absorption of calcium and protect the health of your bones, but is also known all damages which may result in the Sun on the skin, so you could supplement vitamin D to milk products and supplements, rather than spending hours in the Sun.
Remember that the Sun produces severe damage in the skin, as well as accelerate the ageing and the fact that it might trigger skin cancer to be very important. Therefore, that we will provide some tips to protect yourself from the Sun.

Tips to protect your skin from the harmful effects of the Sun

Search for the shadow and try to stay beneath or under cover the greatest possible time, while you are using a proper sunscreen in hours where the Sun is strongest between 10 am and 4 pm).
Protect the area from his eyes with good sunglasses.
If you can, try to protect also his face with the use of large hats.
When practice exercises or walk outdoors try to do it in the hours where the Sun is not as strong and using fresh clothes and that also protects it from the Sun.
When search a sunscreen try to read the labels and choose one that contains at least 30 or more factor sunscreen (SPF) and if we are in the summer should be greater than 30 and also see that you protect against ultraviolet A and B.
Try to apply the sunscreen at least every 90 minutes.
Avoid Tan or use tanning creams and which accelerate much less tanning.
Use moisturizers with an SPF of 15 or more to keep your skin hydrated and protected.
It is also important to emphasize the damage it causes the habit of smoking both actively as passive, producing increased free radicals which lead to the formation of wrinkles in the skin and could lead to alterations in the skin in areas not exposed to the Sun.
Avoid drinking alcohol.
Because stress is one of the factors that increase the production of radical free that they damage the cells of the skin, it is advisable to practice exercises like yoga, walking, or help with natural remedies to help control stress.



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by: kangnima

Html View | Print View Total views: 49 Word Count: 620 Date: Mon, 4 Apr 2011 - 0 comments

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