Oysters are not only good for men, women who want flawless skin should not ignore this food

Environmental pollution, dust, life pressure, stress, insomnia, stimulant use are the causes of many people’s skin worsening. This makes women constantly look for ways to improve their skin. However, besides using interventional therapies (using cosmetic drugs, surgery), nutrition also plays an important part.

MSc. BS. Nguyen Van Tien, National Institute of Nutrition, said that a healthy body will have a beautiful figure, smooth and shiny skin… To have a balanced body, healthy and beautiful skin, it is not only her wish. women, but also for everyone.

Following a healthy diet plays an important role in improving your physique and skin.

Accordingly, healthy, youthful skin is clean skin, without dirt, without spots, with an even skin tone. Besides, healthy skin has good elasticity, smooth surface, soft, smooth and moderately moist, no wrinkles, no roughness, no acne, no scars, no diseases. about skin…

“A beautiful, healthy skin is ruddy, shiny,” said Dr. Nguyen Van Tien, but in fact every day we often face many harmful factors affecting the skin, including the harmful factors that affect the skin. active and proactive.

“There are active and passive factors that we can completely avoid, such as healthy nutrition, lifestyle, work and rest, etc., and at the same time limit harmful effects such as polluted environment, sunlight, etc. sunshine. In addition, not getting enough sleep, staying up late, working too hard, using beer, alcohol, and tobacco also wreaks havoc on the skin, significantly affecting health, “said Dr. Nguyen Van Tien.

As for the diet that affects the skin, Dr. Nguyen Van Tien said, in fact, there is no such thing as a bad or good food because each food has its own preeminence. There are foods that will help you become young, smooth skin, and there are foods that will make your skin worse.

Accordingly, in the aging process, from the age of 25 onwards, the skin begins to gradually lose moisture and becomes increasingly dry. At that time, the dermis layer becomes thinner; Connective tissues lose their firmness and elasticity, wrinkles appear and the skin begins to sag. A healthy diet can support healthy, beautiful skin, prolonging your youth and giving your skin a radiant glow.

“To have tight, smooth, shiny skin,… follow a reasonable and healthy diet, a diet that is full of antioxidants (vitamins, minerals, fiber), polyunsaturated fats, whole grains, etc. limit saturated fats, limit foods high in salt and sugar, follow a healthy lifestyle, limit alcohol, beer, tobacco and increase increased physical activity.

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In addition, Dr. Nguyen Van Tien also gives instructions on what to eat. The antioxidants include vitamins A, B, C, D, E, Beta-carotene, … minerals are iron, zinc, calcium, selenium, lysine, collagen, … and fiber helps skin cells fight against against the attack of free radicals.

These oxygen radicals are mostly generated when the body encounters sunlight, ultraviolet rays, stress, chemicals, etc. skin, form collagen, bring elasticity to soften skin, reduce wrinkles, make skin smooth, pink, bright white, healthy. The skin is not wrinkled, dry, dull, …”, Dr. Nguyen Van Tien information.

Green vegetables and fruits: Eat a variety of green vegetables and fruits. Fruits such as grapes, apples, dragon fruit, grapefruit, oranges, watermelons, blueberries, …. Root vegetables such as carrots, potatoes, sweet potatoes, turmeric, etc. Dark green vegetables such as spinach, water spinach, amaranth, etc.

Legumes (soybeans, peas, black beans, etc.) are rich in vitamins, minerals and fiber. Water-soluble fiber helps regulate cholesterol, lowers triglycerides and increases HDL, etc. The addition of legumes to meals helps women prolong youth, smooth and shiny skin. Therefore, women should use tofu, soy milk, yogurt, low-sugar milk daily

Nuts such as almonds, cashews, peanuts, … in addition to providing monounsaturated fat, selenium, vitamin E, iron, zinc … are substances that are very beneficial to health, helping to heal wounds, Keeps skin soft and smooth. Lack of zinc skin will be dry, rough and quickly form wrinkles.

Fish and seafood: Fish such as: salmon, mackerel, sardines, tuna are foods with high protein content, with many minerals and vitamins; Fish provides a valuable source of lipids, especially omega-3 fatty acids DHA and EPA, a type of fatty acid that does not effectively reduce wrinkles on the skin, anti-inflammatory for the body.

Oysters are a food rich in zinc, which helps fight dryness and aging of the skin, which is an essential ingredient for collagen production.

Whole grains, in addition to preventing some chronic non-communicable diseases, also have antioxidants that are very good for the skin

Whole grains such as: unrefined brown/flagged rice, wheat, barley, and corn provide a rich source of healthy lipids (rice oil), easily digestible vegetable protein, B vitamins, lysine, The fiber is good for health, the antioxidants help prevent and control chronic diseases such as diabetes, heart disease, cancers, degeneration, digestive disorders,….

Food to avoid

High in fat: Saturated fat (found in meat, butter, palm oil, coconut oil, cheese, lard) and trans fat such as: baked foods, fried foods, prepackaged snacks such as chips biscuits, cookies, sponge cakes, etc. are easy to cause overweight and obesity, leading to wrinkled, dull skin.

Foods high in sugar: Confectionery, soft drinks, refined grains, sweetened condensed milk, etc. will make you gain weight, sagging skin.

Food that destroys the skin: Alcohol, beer, tobacco, coffee, spicy and salty foods are not good for health and dry skin. Irritants are one of the number one “enemies” of the skin

“In addition to a healthy diet, it is necessary to follow a scientific and active lifestyle:

Drink enough water, even if you don’t feel thirsty. Should drink about 2 liters / day. You should exercise regularly. Deep sleep and enough sleep help healthy skin and skin regeneration. Limit alcohol, beer and tobacco”, emphasized Dr. Nguyen Van Tien.

N. Huyen