Healthy skin and what kind of nutrion is needed

   Nutrition is thus beneficial for body and for a healthy skin. What you eat is directly reflected in the appearance of your skin. Even now your skin looks dull and lacking tonicity, this can be remedied quickly with a few significant changes in diet and you will make your healthy skin glow again.

Food style is more important for skin than expensive creams that we all want and sometimes we plan our hopes.

A balanced diet is the first secret of a healthy skin . It is ideal to obtain necessary nutrients from a combination of protein (essential for growth, preservation and repair of the cells), healthy fats (unsaturated) that contain considerable amount of Omega 3 fatty acids, healthy carbs – especially grains – which are rich in fiber (and promote the health of digestive system that affects the skin look dull). And a more varied selection of fruits and vegetables. The latter provides antioxidants and phytonutrients (such as beta-carotene in carrots) that not only protects the healthy skin but it gives a special grow.

Are there any pills to replace the food?

There are supplements to cover the shortcomings of a balanced fatty acids, Omega 3 supplementsmay be necessary.

      Essential nutrients for healthy skin

 Vitamin A or Retinol is found in many layers of the skin and is responsible for the preservation and repair of skin tissue. It is a soluble vitamin in oil and is present in dairy products, eggs and liver. Vitamin A is found in plants in the form of beta-carotene and is found in yellow and orange fruits and vegetables: carrots, melons, papaya, mango etc. If you havea deficiency of vitamin A, the skin looks dry and exfoliated.

 Vitamin C is found in citrus fruits, melons, pineapple, kiwi, berries, broccoli, bell peppers, tomatoes etc. It reduces the effects of free radicals damage. It also strengthens capillary walls. Vitamin C has properties to stimulate collagen which makes the skin more tonic and firmer. As we grow older, we lose natural collagen , stimulating the production of it becomes very important.

  Vitamin E is found in nuts, seeds, whole grains, avocado has the same anti-aging effects, because it reduces the harmful effects of free radicals.

 Omega 3 fatty acids found in salmon, sardines, trout, flax, olive, hazelnuts etc. prevent inflammation, blackheads and white ones and relieves dry skin.

 Liquids, combined with hours of sleep needed are essential for healthy skin and moisturized. You need to drink at least 8 glasses of fluids each day. Green tea or a cup of warm water with a slice of lemon are recommended options for replacing water.
 Green teas have powerful antioxidant characteristics and anti-inflammatory effects. The coffee does not hydrate, so it is preferable to replace it with as many teas as possible. Fennel and nettle, used in teas have puratos properties.

        What should you do for a healthy skin ?

 Drink plenty of fluids daily, eat fruits and vegetables every day and oily fish once a week to balance the levels of Omega 3. Replace refined carbohydrates that can damage the skin collagen with healthy grains.

         What shouldn’t you do?

 Do not drink too much caffeine, as this can inhibit absorbtion of minerals and can dehydrate. Also, avoid alcohol because it is responsible for the small reddish blood vessels of our face.