To have elastic and supple skin, you need more than just replenishing moisture! Nutritionist Song Peirong: 4 nutrients to get good skin

Many people want to have enviable elastic and smooth skin, but due to busy work and eating out for three meals a day, they often cannot really get enough balanced nutrition, so they can only rely on using skin care products or cosmetics. Nutritionist Song Peirong from Taipei Hospital of the Ministry of Health and Welfare said that if you want to maintain good skin, the first step should be to ensure that the body obtains adequate nutrition and health, maintain healthy skin through daily diet and lifestyle habits, and then through maintenance and sun protection, you can develop good skin that makes the whole person glow.

Nutritionist Song Peirong pointed out that natural foods are rich in diverse nutrients. Good eating habits and adequate nutrition intake can repair damaged skin. Depending on the nutrition of the food, it can also have the functions of hydrating, whitening, anti-oxidation, anti-aging or increasing skin elasticity. For example, adequate intake of protein, vitamins, Omega-3 polyunsaturated fatty acids, polyphenols, and especially sufficient water is essential.

Replenish sufficient moisture to moisturize the skin

Lack of water can easily make the skin dry and dull. It is recommended to replenish enough water every day, and consume 30-35ml of water per body weight. For example, a 50 kg person should consume 1500~1750cc of water every day. However, if you engage in strenuous exercise or sweating activities, this should not be a restriction. Instead, you should replenish sufficient water immediately during the activities and exercise.

Nutritionist Song Peirong pointed out that in order to have elastic and tender skin, it is advisable to consume enough protein, vitamins, Omega-3 polyunsaturated fatty acids, polyphenols, and especially sufficient water. (Photo courtesy of Taipei Hospital, Ministry of Health and Welfare)

4 nutrients to get elastic and supple skin

1. Protein

Nutritionist Song Peirong said that protein has two main functions: one is to maintain skin elasticity, and the other is to promote skin metabolism. Consuming high-quality protein foods such as eggs, milk, meat, and soybeans are all good choices.

2. Vitamins

Vitamin C, vitamin E, beta-carotene, etc. have antioxidant properties, which can help eliminate free radicals in the body and delay skin aging. Vitamin C is a powerful antioxidant that can repair damaged tissues. When taking in enough protein, vitamin C supplements can promote the body's synthesis of collagen, keeping the skin elastic and delicate. So if you want elastic skin, you can eat more foods rich in vitamin C, such as guava, kiwi, and citrus fruits.

Vitamin E can protect the skin from ultraviolet irritation and damage. It can be obtained from foods such as nuts and avocados to maintain the skin's antioxidant function.

β-carotene can be converted into vitamin A in the liver, which can prevent rough, dry and dull skin. You can choose to eat dark green vegetables, sweet potatoes, pumpkins and carrots to get enough β-carotene. Nutritionist Song Peirong reminds us that a balanced diet is enough. If you take too much beta-carotene, it will make your skin turn yellow.

3. Omega-3 polyunsaturated fatty acids

Lipids are an important component of the skin. If the body does not take in enough essential fatty acids or if fat metabolism is abnormal, it will lead to skin diseases. Excessive fat intake will also lead to inflammation. It is recommended to choose good Omega-3 oils that have anti-inflammatory effects, protect the skin and delay aging, such as olive oil, salmon, mackerel and flaxseed.

4. Polyphenols

Polyphenols are secondary metabolites of plants. They have antioxidant and anti-inflammatory effects and can reduce oxidative damage and inflammation of the skin. It is recommended to ingest widely available polyphenol vegetables, fruits, tea and other plants, such as tea polyphenols and catechins in green tea, curcumin in turmeric, lycopene in tomatoes, and anthocyanins in berries.

In addition, adequate sleep and regular exercise are also essential. Lack of sleep will cause metabolic and endocrine dysfunction. Avoid staying up late and develop a regular biological clock. It is recommended that adults sleep 7-9 hours a day, plus at least three regular exercises a week to promote blood circulation, make the skin rosy and shiny, and help excrete toxins from the body, thereby making the skin translucent and moisturized.

Nutritionist Song Peirong reminds that if you want to have elastic and tender skin, it is essential to avoid consuming red light foods, such as fried chicken, cakes, soda, etc. that are high in oil and sugar, or processed and pickled sausages, bacon, candied fruits, etc., which can easily promote inflammation, making the skin dull and lose elasticity.