[Lazy Pack] How to treat dry skin, fine lines, dullness and dark spots? Nutritionists teach you how to eat the right foods to moisturize and fight inflammation

The epidemic has heated up again recently, and we have to wear masks all the time. In addition, we are busy with work and often have casual meals. Day after day, our skin has become very bleak. Problems such as dry skin, fine lines, dullness and dark spots may arise. In fact, skin is closely related to nutrition. Nutritionist Zhang Yizhen has specially used a simple guide to teach you how to take the right nutrients to help you solve various skin problems!

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Oily skin? Dry skin? Combination skin? What skin type do you have?

What is oily skin? What are the common symptoms?

People with oily skin often have oily faces, and no matter how much oil-absorbing facial tissue they use, it is never enough. They also often suffer from acne, acne scars, enlarged pores and dullness due to oily skin and clogged pores.

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What is dry skin? What are the common symptoms?

People with dry skin must have experienced dry, itchy and peeling skin if they don’t moisturize properly. Even though they are not old, they have fine lines and wrinkles around the mouth and eyes. In addition, their skin is sensitive, so they have to carefully select skin care products and lotions.

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What is combination skin? What characteristics will appear?

In fact, most people's skin is not clearly classified as oily or dry. It is often a combination of the two skin types. Combination skin is not only prone to oiliness, but sometimes also has dry skin problems.

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Poor diet and lifestyle accelerate skin aging

Skin aging is not entirely due to aging. Many external factors, such as ultraviolet radiation, dirty air, or abnormal work and rest schedules can lead to an increase in free radicals and increased oxidative stress in the body.

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When oxidative damage exceeds the skin's defense ability, the skin will be damaged and problems such as sagging or oiliness will occur. Therefore, if we have an abnormal diet or daily routine, it will aggravate the damage to the skin, and problems such as fine lines, dullness, spots, etc. will come one by one.

Next, let’s take a look at which nutrients can help you solve various skin problems!

Eat salmon and choose olive oil to supplement good fats, maintain fatty acid balance, and reduce inflammation

Abnormal oily face is mainly related to overreaction of the body's immune system or sebum blockage. You can eat more foods rich in omega-3 fatty acids or monounsaturated fatty acids, such as mackerel, salmon, etc., or directly choose good oils such as fish oil and olive oil to maintain stable skin.

In addition, too much salt can easily affect the balance of body fluids, causing water retention and leading to edema of the sebaceous glands and hair follicles, which in turn leads to abnormal sebaceous gland secretion and imbalance of skin oil. Therefore, it is recommended to reduce the consumption of highly salty foods.

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Supplement vitamin C, arbutin and glutathione to fight acne scars and spots

Eating sweets, fried foods or excessive sun exposure will increase oxidative stress in the body, damage the skin and cause acne and dark spots. At this time, you can eat more fruits and vegetables rich in dietary fiber and unrefined whole grains, and avoid eating sugar or high-GI foods to reduce the rapid rise in blood sugar and affect hormone and insulin sensitivity.

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To fight inflammation, you can also consume more fruits and vegetables rich in vitamin C, as well as fish such as swordfish and tuna. These fish are rich in vitamin B3, which can help us reduce and complex the damage caused by free radicals to the skin.

If you feel that diet alone is not enough and want to supplement it with health foods, you can also choose vitamin C, arbutin and glutathione, which also have antioxidant effects and reduce the formation of dark spots.

Supplement fruit polyphenols, iron and deer placenta to have a good complexion every day

Some people's poor complexion may be related to iron deficiency. It is necessary to consume iron-rich foods in moderation, such as red meat, pork liver, and pig blood, and eat more fruits and vegetables. Vitamin C can promote the absorption rate of iron, and folic acid can help the production of red blood cells, so that the skin can maintain a good complexion.

Dull skin can also affect the color of our skin. It is recommended to quit smoking and drinking, eat enough fruits and vegetables, supplement phytochemicals and vitamin C, reduce oxidative stress, and also reduce dull skin.

In terms of health foods, we recommend fruit polyphenols, iron and deer placenta, which can help us maintain body metabolism and promote aerobic and good complexion!

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Supplement collagen and CoQ 10 to reduce fine lines

Many people rely on collagen supplements to maintain skin elasticity and improve fine lines. However, if the diet lacks vitamin C, no matter how much vitamin C is supplemented, it will be lost due to the high oxidative stress in the body. It is recommended to eat fruits rich in vitamin C such as guava, kiwi and pomelo.

In addition to collagen, salmon proteoglycan is also a very popular anti-aging functional health product recently. It can activate skin fibroblasts, help synthesize hyaluronic acid and collagen, and has the ability to retain water, helping us maintain youthful skin.

Although CoQ10 is commonly found in human cells, it decreases with age. It can be supplemented through diet or health foods to help us fight oxidative stress in the body and maintain normal metabolism.

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Supplement glutathione, salmon proteoglycan, ceramide and hyaluronic acid to improve dry skin problems

Dry skin is mainly caused by the inability of the stratum corneum to retain water, which reduces the water content of the skin, causing dry and peeling skin. At this time, eat more good oils, such as olive oil and camellia oil, which are rich in monounsaturated fatty acids and vitamin E, which can protect the skin and reduce the risk of cell damage.

As for health food, you can choose glutathione, salmon proteoglycan, ceramide and hyaluronic acid. These health food all have moisturizing effect, which can effectively prevent skin moisture loss and improve dry skin problem.

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Finally, I would like to remind everyone that a balanced diet and a regular schedule are the fundamental ways to maintain healthy skin! Eat well, sleep well, and health and beauty will come to you naturally.

This article is from "Good Food Class" by nutritionist Zhang Yizhen