Dietvana would like to share some key nutrients that will help you to have radiant glowing skin simply by adding a few nutrients to your diet.
To help your skin look youthful, focus on different nutrients such as:
Water
As we all know, 70% of our body is made up of water. Staying hydrated every day is vital to eliminate toxins that the body produces through its normal function to stay healthy. Dietvana recommends you drink approximately two liters of water a day.
Vitamin A
Found in food as Retinol y Provitamin A increases collagen levels in the skin (and in other organs). Collagen keeps the skin smooth and soft and maintains that youthful look that we all want! Foods that contain high levels of vitamin A include:
Red meat, beef liver, lamb, salmon, cod carrots, oranges, tomatoes, peppers, mango, kiwi, papaya, melon, spinach and sweet potatoes.
Niacinamide
Niacinamide has antioxidant properties which help keep our cells healthy, increase skin hydration, combat and reduce acne and protect the skin from the effects of the sun. Nicotinamide, also known as nicotinamine or vitamin B3, is found in the following foods:
Chicken, turkey, meat, shellfish, eggs, seeds, peanut butter, mushrooms, potatoes and whole grains.
Vitamin C
Among the important properties of vitamin C on the skin we can mention are the reduction of wrinkles under the eyes and on the face and skin spots caused by the sun and aging. This powerful antioxidant promotes collagen production and tissue repair. Foods rich in vitamin C are:
Citrus fruits, melon, cherries, blueberries, strawberries, tomatoes, kiwi, cruciferous plants such as broccoli, cauliflower and cabbage
Vitamin E
This vitamin prevents premature aging of skin cells. It is also known as the protective shield from many toxins in the environment such as smoke, ultraviolet rays and air pollution. It is important to read that your daily creams contain vitamin E as an ingredient and that you eat foods rich in Vitamin E such as:
Avocado, sunflower seeds, peanut seeds, almonds, pine seeds, hazelnuts, red peppers, wheat germ and olives.
Omega 3 and 6
These oils provide flexibility, hydration and protection of the skin. They are natural anti-inflammatories that also help tone the skin and protect it from aging. Common foods containing omega 3 and 6 include:
Avocados, olives, flaxseed oils, chia seed, canola, soybean, pumpkin, sunflower, wheat germ, walnuts, salmon, sardines, anchovies.
Minerals such as Zinc, Manganese, Magnesium and Selenium
These minerals have properties to moisturize, reduce inflammation and reduce skin aging.
Some of our favorite foods rich in these minerals are: Quinoa, olive oil, beetroot, green beans, asparagus and cruciferous plants.
Hyaluronic Acid Hyaluronic
Hyaluronic acid gives firmness and elasticity to the skin. The amount of hyaluronic acid decreases with age, so it is important to eat foods that contribute to the production of hyaluronic acid and in turn the production of collagen. Here we share a list of foods that contribute to its production in the body:
Red meat, turkey, fruits such as kiwi, lemon, banana, melon, cherries, pears, oranges, brussels sprouts, beans
Sunscreens
Let's not forget the importance of protecting our skin from ultraviolet rays that over the years dehydrate the skin and add wrinkles.
Important tip:
Many of these nutrients need water for their production, so the contribution of water in our daily diet is vital!
