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Food for better skin
Healthy eating is the best recipe for firm and young looking skin. A nutritionist introduces the best foods that give the skin a healthy, youthful complexion.
Nicole Hopsecger is a state-approved nutritionist at the renowned Cleveland Clinic in the United States. In a recent contribution from the clinic, the expert reveals the foods that support better and firmer skin.
The skin as a reflection of health
"Your skin is a reflection of your general health," emphasizes Hopsecger. Everything you eat also affects the skin. The foods presented here help protect, tighten and nourish the skin from the inside.
Fish tightens the skin
Fish is rich in omega-3 fatty acids, which are good for your health. For example, omega-3 lowers triglycerides, which are blood lipids, and fights inflammation. The fatty acids also help to maintain collagen in the skin, making it firmer. These fish are rich in omega-3 fatty acids:
Vegetable omega-3 fatty acids
Although most plant-based foods do not provide as many omega-3 fatty acids as fish, according to Hopsecger, there are also some solid sources, especially vegetables, nuts, and vegetable oils, such as
- Linseed oil (when cooking or in smoothies, yogurt or salad dressings),
- Chia seeds (in yogurt, muesli and salad or in batter for baked goods),
- Walnuts and walnut oil (walnuts have the highest omega-3 content of all nuts),
- Soybean and soybean oil (tofu, edamame or soybean oil for searing and baking),
- Rapeseed oil (bake and roast).
Antioxidant and vitamin-rich foods for the skin
Fruits and vegetables provide important antioxidants and vitamins that protect the skin from free radicals and sun damage. Tomatoes in particular contain an antioxidant called lycopene, which contributes to smoother skin.
Vitamin C and E help against wrinkles
Many types of fruit and vegetables contain not only antioxidants, but also healthy amounts of vitamins C and E, which can counteract wrinkles. According to the nutritionist, almonds and sunflower seeds are excellent sources of vitamin E. Good sources of vitamin C are, for example
- Citrus fruits such as oranges, grapefruits, lemons and limes,
Polyphenols for the skin
Polyphenols are plant dyes and powerful antioxidants. They reduce the rough texture of the skin and protect against damage from the sun. Are rich in polyphenols
- Red wine (in small quantities),
- Dark chocolate with at least 60 percent cocoa (in small quantities).
These foods worsen the skin
According to the nutritionist, eating refined sugar, dairy products and unhealthy fats can lead to skin inflammation and irritation and promote the aging process. Carbohydrate-rich foods with a high glycemic index are also rather harmful to the skin. This index shows the duration and amount of the increase in blood sugar after consumption. For example, have a high glycemic index
- White bread,
- sweetened breakfast cereals such as cornflakes,
- white rice,
- French fries,
- cooked potatoes,
- sugared soft drinks like cola,
Discipline is rewarded
"If you stick to healthy foods, you will feel better and look better over time - and all of this will be reflected in healthier skin," says Hopsecger. (vb)
Also read: Nutrition: Inflammatory ingredients in food.
Author and source information
This text corresponds to the requirements of the medical literature, medical guidelines and current studies and has been checked by medical doctors.
Graduate editor (FH) Volker Blasek