How nutrition affects the skin and what cosmetics will help from problems

• A balanced healthy diet has a positive effect on the skin. “Dermatological diseases cannot be cured by diet alone.
• I often see positive changes in the skin condition with nutrition correction,” says Natalya Nazimova, dermatologist, cosmetologist, trichology’s at the Remedy Lab clinic. – As a rule,
• I ask you to exclude fast food and carbonated drinks, minimize spicy and salty foods, replace chocolate
• With bitter and consume it in small quantities. In a word – to observe the principle of moderation in nutrition.
• Well, the more healthy food you put on your plate, the less room there is for unhealthy food.

How much protein do you need

• The most important thing for the health and youth of the skin is what it consists of. Collagen is the main structural protein of the skin, which is responsible for its elasticity. Keratin is a protein in the epidermis.
• Melanin is the protein responsible for skin pigment. We need enough resources to build them.
• And all these proteins are synthesized in our body from the amino acids that we get from protein foods.
• That’s why the first rule for beautiful skin is to include protein foods in every meal. On average, they should be 15-20% of the total calorie intake per day.
• This can be calculated as at least 1 g of protein per 1 kg of weight (if there is no intense training). For example: 150 g of cottage cheese is 25 g of protein.
• If for some reason you cannot get enough protein from your diet (for example, with a plant-based diet),
• Supplements may be needed. Before you start taking amino acids or collagen, be sure to consult your doctor.

What are the harmful excess of sweets and dry heat treatment of products

• Both increase the amount of advanced glycation end products (AGEs) in the body. These are substances that are formed as a result of the reaction of sugar with proteins and fats.
• There is ongoing research on the role of these substances in the aging process in general. For the skin, this manifests itself, in particular, in a loss of elasticity. What can we do with nutrition to slow down this process?
• First, control your intake of added sugar. It is beneficial for both overall health and weight maintenance, as well as prolonging the youthfulness of the skin.
• Excess glucose leads to excessive hardening of collagen fibers. The current recommendation is to limit simple carbohydrates (and these are pastries, jam, honey and sweets) to 10% of the total calorie intake.
• In practice, for the average man and woman, this is 25 and 36 grams of added sugar per day, respectively.
• For example: a glass (200 ml) of sweet soda contains 20 g of sugar. And in a tablespoon of ketchup – 5 g.
• Secondly, advanced glycation end products can be supplied directly with food, and not formed in the body.

 And most of all they are in products

• That are subjected to dry heat treatment: grilling, frying, baking. Moreover, the main accused here are animal products with a high content of fats and proteins. Minimize black crust formation.
• And third, we can tackle AGEs with antioxidant-rich foods. They help remove harmful substances from the body before they have time to spoil everything.
• These are our favorite health agents: vegetables, fruits, berries, whole grains, and legumes. If you stick to the standard .
• Healthy eating recommendations of 500g of fruits and vegetables per day and at least 1 serving of whole grains, you have every chance of neutralizing the harmful effects of advanced glycation end products.
• Cosmetics that stimulate collagen production occupy a special niche in the category of anti-aging products.
• Helping the skin to synthesize collagen, they increase its elasticity from the inside.

Why fiber is important

• We need vegetables, fruits and whole grains not only for antioxidants, but also as sources of fiber.
• This is a general name for complex polysaccharides that are not broken down by enzymes, but are taken by bacteria in the large intestine and are necessary for their normal functioning.
• “Violation of the gut microbiome leads to impaired immune response,” explains Ekaterina Fedosina, MD, gastroenterologist at
• The European Medical Center (EMC). “And this contributes to the development of skin diseases such as psoriasis, atopic dermatitis, acne and seborrheic dermatitis.”
• Of course, such dermatological diseases depend not only on nutrition and should be treated not only with a diet, but also in a dermatologist’s office.
• However, eating enough fiber has a positive effect on the health of the intestines and the body as a whole.
• Mushrooms Is Also A good Source Of Fiber You Can Also Buy shrooms online

What fats are good for the skin

• One of the common dietary mistakes we make in our pursuit of weight loss is severely cutting back on fatty foods.
• This leads to various problems, but especially puts our skin at risk.
• With a lack of fat in the body, metabolic processes and hormonal levels are disturbed, the body copes worse with stress.
• And the skin begins to dry and peel off, because it is the epidermal barrier that consists of lipids. In winter, such a mistake is completely critical.

“Intense dryness of the skin indicates a violation of fat metabolism,” confirms Natalia Nazarova. –

• This is a kind of body signal to replenish the deficiency of omega-3 fatty acids. As a rule, its correction returns the skin to an optimal level of hydration.
• The basic recommendation for fats is 30% of the daily calorie intake. For example, at 1800 kcal per day,
• This is 60 g. The easiest way is to include fats in a small amount at each meal. It is especially important that the diet contains sources of those same omega-3s: fatty fish, cod liver, krill, linseed, camelina, hemp oils.
• With polyunsaturated fatty acids there is a nuance. It is important not only the intake of omega-3 in itself, but also their correct balance with omega-6.
• We usually get enough of the second (it is found in most of the usual vegetable oils, nuts, avocados), but the first is almost always not enough.
• If the balance tilts heavily towards omega-6, then it begins to work as a pro-inflammatory agent, while omega-3 is anti-inflammatory.
• There are studies that confirm that supplementing with omega-3s improves acne.

Author Profile :-  About Mistry Deep.  Mistry Deep is a content marketer who formerly worked out of office. A writer by day and a reader by night, he is loathe to discuss himself in the third person, but can be persuaded to do so from time to time.