Eat during the hot autumn weather to whiten your skin! 4 effective nutrients of coffee chlorogenic acid

Do you feel that the autumn heat is very strong? Not only do you need to protect yourself from the sun in the summer, but don’t forget to protect your skin in the autumn. In addition to wearing external sunscreen weapons, nutritionists say that according to experiments, there are 4 effective whitening nutrients that can help you whiten your skin! By taking in effective whitening nutrients, it helps build an antioxidant enzyme system to protect the skin from photoaging and DNA damage.

In the face of strong ultraviolet rays, if you do not take good sun protection when going out, the most worrying thing is that the skin will be irritated and produce inflammation, resulting in the production of free radicals and reactive oxygen species (ROS) due to continuous exposure to ultraviolet UV rays. It turns out that the interaction between ultraviolet light and photosensitizers such as porphyrin, melanin, niacinamide, and flavin in the skin will lead to the accumulation of reactive oxygen species.

Shin Kong Hospital nutritionist Su Yanchen said that the so-called reactive oxygen species refer to highly active substances produced in the oxidative metabolism process and natural defense system in the human body. The sources are divided into internal and external. The external ones include air pollution, radiation, smoking, etc., while the internal ones are produced through oxidation reactions in the human body. Excessive reactive oxygen species can destroy the homeostasis of the body's antioxidant defense system, causing cell damage and destruction.

Therefore, supplementing whitening nutrients and building an antioxidant enzyme system can resist the invasion of ultraviolet rays and avoid skin damage. Nutritionist Su Yanchen said that the following are 4 nutrients that have been proven to have whitening effects through experiments, and you may want to take them in moderation.

Vitamin A:

Vitamin A includes its derivatives lycopene and β-carotene. In addition to its antioxidant function, vitamin A can also maintain skin health and allow normal differentiation of the epidermis. Nutritionist Su Yanchen said that a number of human studies have confirmed that consuming more vitamin A and its derivatives, such as lycopene and β-carotene, can help repair skin after sun exposure, such as sun spots and fine lines. Experiments have also found that vitamin A can reduce rashes and skin discomfort after sunburn.

Representative food types: carrots, red watermelon, sweet potatoes, tomatoes, red amaranth, red amaranth, pumpkin, etc.

Berries (tannic acid extract):

Berry ingredients are rich in plant polyphenols - tannic acid extract. High dose of tannic acid extract reduces the appearance of sun spots. Tannic acid extract has excellent antioxidant capacity, which is not only effective in sun protection, but also helpful in reducing fatigue and soreness in athletes.

Representative food types: such as cranberries, blackberries, pomegranates, and cranberries.

Coffee Extract:

Coffee extract contains the antioxidant "chlorogenic acid", which is an ingredient that can inhibit the formation of melanin. Experiments have also confirmed that moderate coffee intake can reduce sun spots.

*Represents food types: * Coffee.

Pure Cocoa:

Pure cocoa refers to 100% dark chocolate with high flavonoid content and no added trans fat or refined sugar. The antioxidant polyphenols in pure cocoa are very helpful for the healing of skin after sunburn and help reduce the formation of sun spots; however, the processed chocolate generally available on the market is not helpful for skin care.

Representative food types: 100% pure dark chocolate with no additives.