The skin is our largest organ. If you imagine it as a piece of fabric, the area will be about two square meters.
The skin does not work alone. It is inextricably linked with other organs and systems of our body.
The main companion of the skin is the intestines. These two organs have a common origin and develop simultaneously in the womb. In life, they become a reflection of each other, constantly communicate and together protect the body: the intestines from the inside and the skin from the outside. And if something goes wrong in the work of the intestines, the skin immediately signals this.
Expensive cosmetics and procedures at the cosmetologist give a positive effect, but temporarily. Must for healthy skin for years to come is a balanced diet that contains essential nutrients, vitamins, and minerals.
Proteins, fats, and carbohydrates
Squirrels
Skin cells are protein structures. The proteins in the skin are made up of collagen and elastin. Collagen provides strength and elasticity to the skin, while elastin is responsible for elasticity and softness.
After the age of 20, the body’s ability to produce collagen on its decreases, and we begin to lose up to 3% of collagen per year. The number of active cells necessary for elastin production also decreases with age and due to malnutrition.
To stimulate the synthesis of collagen and elastin, it is important to include protein foods: white chicken meat, turkey, and cottage cheese. These products will help maintain the beauty and health of skin, hair, and nails.
Healthy fats
Faithful friends of your skin are omega-3 polyunsaturated fats. They are found in fatty marine fish.
For the body to receive sufficient nutrients, the fish should not be heat-treated. But now only some people have the opportunity to eat fresh fish at least 2-3 times a week.
Omega-3 supplements from Tuna and Cod will take care of this task. Thanks to the natural triglyceride form, the body absorbs up to 95% of fatty acids, and your skin feels the results after the first weeks of use.
How Omega-3 acids take care of youthfulness and skin tone:
Preserve collagen and slow down the aging process.
Reduce acne.
A clinical study 1 in patients with mild to moderate acne showed that acne was significantly reduced after 10 weeks of omega-3 supplementation.
They accelerate wound healing, reduce inflammation and prevent the development of skin allergies.
Moisturizes the skin and fights redness caused by dermatitis, psoriasis, and eczema.
Reduce skin sensitivity to ultraviolet rays.
Slow carbs
Slow carbohydrates are carbohydrates with a low glycemic index. The glycemic index measures how quickly carbohydrates are broken down in the body.
Slow carbohydrates provide a stable supply of energy, give a feeling of fullness for a long time and minimize the likelihood of snacking. They are found in cereals, legumes, durum pasta, dark chocolate, and fruits.
We recommend avoiding foods with a high glycemic index, such as sweets, pastries, and sugary and carbonated drinks. They lead to high production of insulin, which can damage collagen and speed up the appearance of wrinkles.
vitamins
Our body produces some vitamins in small quantities, and some are not. With a deficiency of vitamins, the skin becomes pale and dry, loses elasticity, and is more susceptible to infections. For the skin to be healthy, it is necessary to replenish the reserves of vitamins through nutrition.
What vitamins are good for your skin?
Vitamin A accelerates the process of tissue regeneration, normalizes the sebaceous glands’ functioning, helps smooth out wrinkles, and produces collagen. Useful for acne, psoriasis, and even warts. Found in fish, cod liver, eggs, carrots, and parsley.
Vitamin C stimulates wound healing and fights skin laxity and age spots. Most are found in citrus fruits, as well as spinach and broccoli.
Vitamin E soothes irritations, moisturizes the skin, and protects from sun damage. Vitamin E is rich in almonds, hazelnuts, pistachios, kiwis, and mangoes.
Vitamin D slows skin aging, synthesizes collagen, maintains barrier functions, and protects against dryness. It also has anti-inflammatory properties and helps in the treatment of acne.
Vitamin D deficiency is more common in patients with acne than in those who do not have skin rashes. And the level of solgar k2 vitamins in the blood is proportional to the severity of the disease. Study 2, published by the National Center for Biotechnology Information (NCBI), proves this.
We get less than 10% of our Vitamin D from food, the rest from direct sunlight through the skin. Since we do not have the opportunity to sunbathe all year round, almost everyone lack of Vitamin D.
Water
Wrinkles, flaking, and uneven skin tone appear because the skin loses moisture. The skin performs a protective function thanks to the water balance – it retains elasticity and firmness. Water moisturizes the skin from the inside and promotes normal digestion.
The norm of water per day: is 30 ml × 1 kg of weight. Do not replace water with coffee drinks or tea. Excessive amounts of caffeine (more than 4 cups a day) can stimulate the sebaceous glands, causing blackheads and acne. Compensate one cup of coffee/tea with two glasses of water.