7 essential nutrients for summer skin care ~ Get your skin back to its supple and elastic state

In the hot summer, women who love beauty are most afraid of tanning and lack of elasticity. Nutritionists point out that the best way to care for the skin is to take care of both the inside and the outside. Nutrition intake is a very important part of internal maintenance. It is recommended to master the "7 Nutritional Principles for Hydration and Elasticity" to radiate luster from the inside out and make the skin hydrated and attractive.

Nutritionist Chen Yichun pointed out that the skin is a place that easily reveals age. Every woman hopes to have elastic and beautiful skin like she is at 20 years old. In order to maintain young and tender skin, in addition to balanced nutrition, adequate sleep and a regular life, external protection such as avoiding ultraviolet rays and environmental pollution is also indispensable.

Skin elasticity fruit eaten directly

Current research has confirmed that foods rich in vitamins A, C, E or iron are very helpful to the skin; at the same time, foods rich in beta-carotene, phenolic substances, etc. can enhance the skin's antioxidant capacity, delay skin aging, and effectively help the skin become beautiful and elastic.

For example, summer citrus fruits such as oranges and tangerines are rich in vitamin C and have a whitening effect, but they are easily oxidized. It is recommended that people cut the fruit into pieces and store them in a sealed manner to reduce the loss of vitamin C. When making juice, they should be drunk quickly.

7 principles of nutrition for hydrated and tender skin

Regarding summer skin care diet, nutritionist Chen Yichun recommends drinking enough water every day to make the skin look hydrated and tender; and don't forget to limit the amount of fruit you eat. Although eating more fruit can supplement fiber and promote gastrointestinal motility, fruit is high in sugar. The amount per day is about 2 to 3 fists. Excessive intake may not necessarily improve your health.

In addition, you should follow the following "7 Nutrients for Hydration and Elasticity" and consume balanced, colorful, and minimally processed raw foods every day to help maintain the health and vitality of your skin. In addition, stay away from smoking, trans fats, sweets and sugary drinks, which will accelerate skin aging and cause wrinkles and dullness.

1. Enough protein/beans, fish, eggs and meat

The body uses amino acids such as glycine, proline, and lysine to produce collagen. These amino acids come from the protein foods we eat, such as fish, meat, soy products, eggs, and milk. According to the daily dietary guidelines, we should consume about 1.5 palm-sized portions of "beans, fish, eggs, and meat" every day.

2. Oil/Sufficient intake of fatty acids

If the diet lacks essential fatty acids, skin function will be greatly affected. Therefore, it is recommended to consume 1 to 2 tablespoons of oil and 1 tablespoon of nuts every day. Cold-pressed virgin vegetable oil is the ideal source of oil to ensure sufficient intake of essential fatty acids.

3. Vitamin C / Promotes collagen synthesis

Vitamin C can activate two important key enzymes for the body to produce collagen: proline hydroxylase and lysine hydroxylase. When the diet lacks vitamin C, collagen cannot be synthesized, resulting in symptoms such as bleeding gums, loss of blood vessel elasticity, and punctate bleeding on the skin. Guava, citrus fruits, kiwi fruit and bell peppers are rich in vitamin C.

4. Vitamin A / Maintain skin health

Vitamin A enables mucosal cells to synthesize glycoproteins, which helps keep the skin moist and maintain the health of epithelial cells and mucosa. Liver, dark green vegetables, dark yellow vegetables, and carrots are foods rich in vitamin A.

5. Vitamin E / Protect skin

Free radicals are one of the main causes of body and skin aging. When the skin's pigment protein is affected by free radicals and denatures and precipitates, age spots will form. Vitamin E participates in the antioxidant effect of cell membranes, which can eliminate free radicals and protect cells. Vegetable oils, nuts, and germ are the main food sources of vitamin E.

6. Zinc / Promotes Wound Healing

Zinc is required for the synthesis of almost all proteins in the body, including collagen. In addition, the distribution amount of zinc in the skin epidermis is quite high, so adequate zinc intake can also help maintain the health of epithelial cells and promote wound healing.

7. Anthocyanins and proanthocyanidins / Protect collagen

Anthocyanins and proanthocyanidins are mainly found in red, blue-purple fruits and vegetables, such as grape skins, grape seeds, blueberries, berries, etc. They are also found in black beans and red wine. Anthocyanins and proanthocyanidins are both very good antioxidants that can scavenge free radicals and protect cell membranes and skin. They can also inhibit the activity of collagenase and elastin, protect collagen and elastin from being easily decomposed, and increase the elasticity of the skin and blood vessels. They can be said to be the holy grail of elastic and beautiful skin.