Beautiful complexion and radiant face: food for beautiful skin

Beautiful complexion and radiant face: food for beautiful skin

Keep a dazzling complexion and a radiant face, in short have beautiful skin, through a proper diet. Here are our tips.

You want to have a beautiful complexion and a radiant face to proudly wear your bikini or swimsuit this summer? You would like your skin is not so blurred, and the appearance of the upper arms is not so irregular? Everyone wants to have a gorgeous skin, and it is easier to get than you might think, especially by adopting a healthy diet.

Eating too much junk food, foods high in sugar (cakes, biscuits) and ready-to-eat (junk foods already prepared, ready to warm to eat) not only causes weight gain but also an earthy complexion, oily skin and lackluster hair. These are the types of problems that even creams most expensive skin, vitamin supplements, and the best hair products can not solve.

However, glowing skin is quite possible with a suitable diet without Whether you have to spend a fortune on potions and pills. All you have done is to eat the foods your body needs to look its best.

If you make changes to your diet as recommended below, you will be on the way to improve your skin in just a few days. There are some foods that are really worth to be included in your diet when you want to find a beautiful complexion and a radiant face.

These foods that help you to have a good-looking:

1) Essential Fatty Acids

They are omega-3, omega-6 and omega-9. These are the nutrients that produce the greatest positive effect on the skin (and the condition of the hair). The body can not manufacture essential fatty acids, then you must look in your foods. Ideally, they should compose 15% of your daily caloric intake.

Fatty fish such as sardines, tuna and salmon are good sources of essential fatty acids, as well as nuts and oils, organic eggs, shrimp and soybeans. Fast to eat more to get a glowing skin is to use the sesame oil, rapeseed oil, nuts, soy or flax when you are cooking.

At the same time, you should reduce your intake of saturated fats and trans fats (found in large quantities in the ready-to-eat sold in supermarkets) because these bad fats may cancel the beneficial effects of essential fatty acids, negating any effort to obtain a dazzling skin.

2) Antioxidants

Not only can they protect you from minor infections, but antioxidant nutrients (which include vitamins A, C, E and some B vitamins, minerals selenium, manganese and zinc, some enzymes) can also help prevent diseases more serious, such as cancer and degenerative heart disease.

Antioxidants play a major role in the destruction of free radicals, electrochemically unbalanced molecules that are continuously generated inside our bodies by chemicals, overexposure to the sun and stress.

The main victim of the damage caused by free radicals in the skin is collagen, which gives skin its plump and elastic appearance. Eating raw fruits and vegetables (uncooked) and all colors remains a very significant way to consume a large amount of antioxidants.

Eat foods rich in antioxidants following to get a beautiful complexion and a sparkling boils: berries (strawberries, raspberries, blackcurrants), black grapes, brazil nuts, broccoli, carrots, cherries, chestnuts, hazelnuts, kale, raisins, papaya , peas, peppers, plums, spinach, sweet potatoes and tomatoes.

3) Vitamin A

Involved in the formation of new skin cells, this vitamin helps keep skin supple and is vital for healthy eyes (and hair). A dry, flaky skin can indicate a deficiency of vitamin A.

Consume foods rich in vitamin A for a radiant complexion and a sparkling little face (examples: whole milk, low-fat, liver, fatty fish, eggs butter). This vitamin can also be manufactured by the body from beta-carotene.

4) Vitamin E

It is an antioxidant. This vitamin works with selenium and mightily against damage caused by free radicals. Vitamin E also helps the skin retain moisture. Premature wrinkles, pale skin, acne, easy bruising, slow healing, etc.. may indicate a lack of this vitamin.

Eat foods rich in vitamin E for following a healthy glow and a radiant face: vegetable oils, nuts and seeds, peanut butter, wheat germ, whole grains, avocados, sweet potatoes, etc..

5) Beta Carotene

It is the plant form of vitamin A, which the body converts in need. It helps to protect us against the effects of aging (especially the skin) due to sunlight. Without consuming enough beta-carotene, it is inconceivable to expect a beautiful skin. If you have dry skin, so eat more of this nutrient.

Include foods rich in beta-carotene to your diet for a beautiful complexion and a radiant face: dark green vegetables (spinach, broccoli, watercress), fruits and vegetables orange or red (apricots, mangoes, sweet potatoes, red peppers , pumpkins, tomatoes), etc..

6) Selenium

This mineral protects the body's cells against damage caused by free radicals and helps to neutralize the skin dry. He works hand in hand with vitamin E in order to support our immune system, and can therefore help to fight infection.

Eat foods rich in selenium following mine to have a nice and beautiful face: cereals, meat, offal, seafood, cheeses, eggs, mushrooms, Brazil nuts, molasses, beans, sunflower seeds, whole grains, seeds wheat, etc..

7) B-complex vitamins

The vitamins that are part of this family of vitamin (B1, B2, B3, B6, B9, etc..) Help release energy from food for skin metabolism, and play a role in maintaining skin moist and smooth. These vitamins also relieve itchy skin (irritation of the skin may be due to poor blood circulation problem relieved by the B vitamins).

Eat a diet rich in B-complex vitamins for a beautiful complexion and bright little face milks, oils, fish, poultry, red meat, offal, eggs, bananas, soybeans, whole grains, wheat germ, of butter peanut, cereal breakfast fortified with vitamins B, etc..

8) Zinc

Essential to the immune system and the production of collagen, zinc also helps accelerate healing (especially the skin). A diet deficient in zinc can lead to stretch marks and stubborn stains. Mine a dull, white spots on the nails, and dandruff are signs of deficiency in this mineral.

Eat foods rich in zinc to have a beautiful complexion and a flamboyant facies seafood, red meat, organ meats, turkey, cheese, brewer's yeast, eggs, nuts, whole grains, mushrooms, etc..

9) Vitamin C

As a powerful antioxidant, this vitamin is essential for the production of collagen, elastic tissue in the skin which diminishes with age. Smoking, stress and sun exposure can drain vitamin C from the skin, leaving it vulnerable to various damage (which will make more difficult the possibility of having a beautiful skin).

Incorporate in your diet foods rich in vitamin C for a healthy glow and a radiant face: peppers, potatoes, peas, kiwi, strawberries, tomatoes, etc..

10) Iron

Important for the formation of hemoglobin (red blood pigment), a diet deficient in iron causes a pale complexion and dark circles under the eyes.

Eat iron-rich foods to have a flaming mine and a dazzling face: red meat, liver, seafood, eggs. At least absorbable iron is also found in green leafy vegetables, dried apricots and iron-fortified cereals.

Of course, do not forget to drink plenty of water every day to moisturize your skin and maintain a beautiful complexion. Do not expect that to change your diet to a radiant portrait work miracles overnight. It usually takes six weeks for a new skin to emerge to the surface, then the visible benefits associated with dietary changes recommended above should take so long to show up.