Water, vitamins and minerals, allies of the skin
August 23, 2009 by bumeral
Filed under Health and nutrition
The skin is constantly being updated and therefore requires an endless supply of nutrients.
Keeping skin in good condition not only depends on hereditary factors or non-skin disorders such as dermatitis, psoriasis or similar. Much of their appearance is directly linked to care that you provided. Between what should be avoided include unprotected exposure to sun, air conditioning, snuff, environmental pollution or inappropriate lifestyle (poor diet, sedentary lifestyle, emotional stress …). Conversely, a diet and a balanced lifestyle are great allies to look healthy. In addition to water, vitamins (such as A, B, C and E) should not miss our food and the same is true of minerals such as selenium, zinc or iron.
Alterations in the skin
The skin is constantly being updated: moved our skin every 28 days. It is estimated that a person produces about a hundred pounds of skin cells throughout their lives. This requires an ongoing renewal continued input of nutrients, as critical to the skin and its deficit in the diet causes changes in growth and appearance. Therefore, a power supply that ensures the right of all helps to keep them in perfect health, to prevent or reduce wrinkles and largely maintain the freshness of the skin.
Water, essential
Hydration, as necessary for the skin, is achieved through the water from the food we eat and water to drink. In most vegetables and fruits more than 90 grams per 100 grams of the product is water, and it is interesting to include these foods in the diet, as they eat almost without realizing, much of the water we need. Do not forget that we must take a daily close to 1.3 liters of water and other liquids to balance the losses and maintain adequate hydration. Thus, the skin is kept perfectly hydrated and more easily eliminate the toxins that are harmful.
What foods and nutrients your skin needs?
Fatty foods
Provide nutrients essential to maintain a well structured and smooth skin.
Where are they?
* Monounsaturated fatty acids in olive oil and avocados.
* Polyunsaturated fatty acids in seed oils, nuts and fish oil (especially blue).
* Vitamin E in vegetable oils and nuts, in the wheat germ, in the Evening primrose oil or primrose, the germ of cereals or grains and some green leafy vegetables. Vitamin E, antioxidant, neutralizes the action of harmful free radicals that increase in summer due to the sun and are a cause of so-called “age spots”.
Fruits and vegetables
What do and where are they?
* Pro-vitamin A or beta-carotene are converted into vitamin A in our body needs it and under it also has antioxidant action. Abundant in leafy greens and colored red, orange or yellow (carrots, squash …) and some fruit (apricots, cherries, melons, peaches, nectarines …).
* Vitamin A: This only in foods of animal origin such as liver, milk fat (cream and butter), egg yolk and milk complete. Exerts a crucial role in the renewal of the skin and mucous membranes.
* Lycopene is an antioxidant pigment that gives tomatoes their characteristic color and also is present in the pulp of apples, apricots, watermelon, papaya and pink grapefruit.
* Vitamin C: Powerful antioxidant action and related to the production of collagen, the protein that keeps skin smooth and unwrinkled. The best way to incorporate this vitamin is through fresh fruits and vegetables, in salads, for example. It abounds in fruits, kiwi, citrus, melon, strawberry, blackberry, tropical fruit, cabbage, tomato …
Plant and animal foods
They contain vitamins, minerals and proteins, among other nutrients needed to maintain healthy skin.
B vitamins
Speakers in good condition the skin and in the processes of cell renewal. Appear in most of vegetable foods: vegetables, fresh fruits, nuts, grains, legumes, brewer’s yeast and in animal meat and offal, fish and seafood, eggs and dairy products.
Where do you find them?
* Folic acid or vitamin B9: is linked to cell renewal and is mostly in leafy green vegetables, beans, greens, variety of fruits, fortified breakfast cereals, liver and brewer’s yeast.
* Vitamin B2 or riboflavin serves against seborrhoea. It is found in milk and dairy products (yogurt, cheese …), eggs, meats, fish, liver, legumes and nuts (almonds, walnuts …).
* Vitamin B3 or niacin: Participates in the synthesis of keratin. You are at: meats, fish, offal and whole grains and dried fruit (peach, Orejón, figs, dates, etc.).
* Vitamin B5 or pantothenic acid: a major player in skin health. Is widely distributed in nature and is very rare that there is a gap.
* Vitamin B6 or pyridoxine: is related to the proper metabolism of zinc, mineral that is part of the epidermis. Abounds in blue fish, meat, eggs, nuts, whole grains, bananas, spinach, brewer’s yeast and wheat germ.
Minerals
What are the highlights?
* Selenium: mineral, antioxidant, associated with a lower risk of certain tumors, including melanoma, or skin. It is found in meat, fish, seafood, cereals, eggs, fruits and vegetables.
* Zinc: is part of our skin and is present in the following foods: meat, offal, fish, eggs, whole grains and legumes.
* Iron: the deficit is often the case that the skin is pale by reduced hemoglobin (oxygen transport and carbon dioxide in the blood) circulation. You are at: offal, meat, fish and eggs, brewer’s yeast, nuts and dried fruits, breakfast cereals, legumes and leafy greens. On eggs and in foods of plant origin is not in its chemical form heme, which is used by the lower body, while foods rich in vitamin C increases the degree of absorption.
* Sulfur: an essential mineral in the synthesis of keratin and also has an anti-seborrheic. Abundant in eggs, milk and dairy products, whole grains, brewer’s yeast.
Protein
They are basic constituents of the skin
Where do you find them?
An adequate intake of meat, fish, eggs, and dairy products and vegetables, grains and nuts, according to the criteria of a balanced diet is essential for the renewal and appearance of our skin.
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What a wonderful source of information! I find it very difficult to drink 8 glasses of water a day, but when I do I feel much healthier!
Henry
http://www.geothermalexperts.net