Foods good for the skin: know 8 of them and their benefits

“You are what you eat” is one of the most famous phrases when it comes to nutrition. This is because the quality of what is put on the plate makes all the difference not only for the proper functioning of the body, but also for beauty, since there are a series of good skin foods.

Some ingredients are rich in nutrients that the dermis needs to be nourished and well cared for. Therefore, it is possible to say that her health is built from the inside out of the body.

“Depending on what your diet is like, is there a positive or negative influence of food on your skin. This influence is mainly linked to three processes that are related: oxidation (greater production of free radicals), inflammation and glycation (hardening of collagen fibers due to excess sugar in the diet)”, points out dermatologist Daniel Cassiano, from São Paulo.

“These processes, in turn, are linked to the accentuated appearance of wrinkles, sagging and stains”, he concludes.

What are the good foods for the skin?

According to the nutritionist Cristiane Coelho Ognibene, from São Paulo, food can help skin health in many ways. For this, however, you need to bet on a well-diversified diet rich in anti-inflammatory foods and antioxidants.

Another tip is to include color in the dish, through options that have vitamins like A, C and E, beta-carotene and good fats.

Next, see which foods are good for the skin!

1

cucumbers

Healthy skin needs to be well hydrated. Therefore, foods rich or with a high water content are great for having a well-groomed dermis, according to research carried out in the United States.

Therefore, options like cucumber, watermelon, lettuce and melon are good choices to add to the dish.

two

oysters

Oysters are excellent sources of zinc, which maintains the skin’s defense against infections and promotes wound healing, according to Chinese researchers.

According to the study, other minerals present in it, such as copper and selenium, can help improve the elasticity of the dermis, reduce wrinkles and prevent oxidative stress, a process that affects collagen and elastin, impairing skin firmness.

3

Avocado

Lipids (another word for fats) play a role in maintaining barrier function and membrane structure, promoting repair and preventing aging.

Thus, avocado can be considered a good food for the skin, since it is rich in fats and vitamins A and C, which keep tissues strong and prevent skin dryness.

Proof of this was a small study carried out with 39 women who had to either eat an avocado daily or continue their normal diet. The conclusion was that consumption of the fruit can result in improved elasticity and firmness of the facial skin.

Other healthy options that contain fat, as well as fruit, are nuts and seeds, olive oil, and fatty fish.

4

Salmon is good for the skin

Omega-3 fatty acids in salmon can also reduce inflammation and provide anti-aging protection by preserving collagen. As a result, you can expect firmer, smoother skin.

In addition to fish, it is also possible to find this nutrient in foods such as nuts, chia seeds and flaxseed.

5

Bone broth (bone broth)

Trendy drink, bone broth makes the list for being rich in amino acids and collagen. These nutrients, in turn, provide structural support for various tissues in the body, including skin, cartilage, tendons, bones and connective tissue.

With this, a diet rich in this nutrient offers benefits such as wrinkle reduction, improved skin elasticity and reduced dryness.

6

Nuts

Walnuts contain a type of vitamin E called gamma-tocopherol, which has been shown to support skin regeneration and prevent skin damage, according to a study done in Poland.

In addition, they also provide omega-3, which is perfect for those who don’t like fatty fish.