Skin aging is a process that is affected by genetic and environmental causes. The effect of nutrition on skin health has been known for many years. In recent years, with the development of antiaging and cosmetics, interest in the effects of nutrition on skin health has increased. The influence of dietary habits in the onset and clinical course of many skin diseases, especially acne, psoriasis, atopic dermatitis, and hair loss, is also valuable.
While a balanced diet is sufficient to protect our skin health, consumption of certain foods comes to the forefront in terms of benefits. The elements that should definitely be included in our diet for a healthy and glowing skin are as follows:
Omega-3: Omega 3, one of the polyunsaturated fatty acids, is basically responsible for the moisture stability, barrier functions and flexibility of the skin. Since these oils are not produced in our body, they should definitely be taken with food. -Omega 3 is mostly found in oily fish (salmon and sardines), walnuts, almonds, flax seeds. It is effective on psoriasis, wound healing, photoaging, removal of skin spots. They also roughen skin cancer caused by UV.
This:Adequate water consumption is valuable for the elasticity of our skin, its moisture stability, and the reduction of wrinkle formation.
Vitamin C: Since vitamin C, which is a water-soluble vitamin, is not produced in the body, it is completely taken with food. Since it is a non-storable vitamin, it should be taken daily. It plays a role in many cellular functions of the body, especially in wound healing. Vitamin C is a powerful antioxidant. It eliminates free radicals (harmful toxic wastes) produced by our cells. Free radicals damage our DNA, thereby slowing collagen production and decreasing the skin’s ability to repair itself. In addition, vitamin C prevents the release of color pigments from the melanocyte cells that give the skin its color, preventing the formation of spots on the skin and removing existing spots. Brightness and tone equality are provided on the skin.
Vitamin C, which is in high concentration in our skin, supports cellular functions and stimulates collagen synthesis in the skin. It is a powerful antioxidant that protects our skin against UV-induced photodamage. Red, green peppers, parsley, radish and broccoli are the foods that contain the most vitamin C.
Vitamin E: It is a powerful antioxidant vitamin. It protects our skin against the negative effects of free radicals caused by UV and ensuring the moisture stability of the skin. It is mostly found in sunflower seeds and nuts, almonds, tomatoes and wheat germ.
Vitamin A: Vitamin A is known to reduce signs of aging and accelerate skin regeneration. It also protects our cells against skin cancer caused by sun damage. It is found in carrots, tomatoes and green leafy vegetables.
B vitamins: It plays a role in preventing skin aging and stain formation. Vitamin B7, known as Biotin, is one of the most valuable vitamins in skin, hair and nail health. Biotin is found in oatmeal, bananas, eggs.
Red vegetables and fruits: Red vegetables and fruits are among the foods that contain the most antioxidants. Blueberries, blackberries, tomatoes, strawberries, red peppers are the richest foods in terms of antioxidants.
Carbohydrate consumption High glycemic index foods and refined sugar consumption disrupt the sebum stability of the skin and cause an increase in skin oiliness and acne. In addition, these nutrients cause rapid deformation of collagen, which is the main component of the youth and firmness of our skin. We should definitely reduce carbohydrate consumption to protect our collagen and to have a tighter skin.
WRITING: Dermatologist Dr. Mehtap Kidir