5 dietary changes for better skin

The skin is mainly made up of water. Assaulted by the wind, the cold, the sun, it is constantly dehydrated and dries up. To avoid tarnishing or streaking, applying good creams is not enough. You should drink enough, 1.5 liters per day, throughout the day.

Omega 6, for the elasticity of the skin

As for essential omega 6 fats, they condition the elasticity of the skin. They are a kind of lipid cement between the cells of the stratum corneum (outer layer) of the epidermis.

- Linoleic acid is abundant in nuts, soy, sunflower or grapeseed oils (2 tablespoons per day)
- Gamma-linolenic acid is concentrated in borage or evening primrose oils, found in capsules, which can be cured at changes of season.

Beta-carotene, to look good

Beta-carotene is the natural pigment that colors carrots. Consumed daily, it brightens the complexion.
It is present in certain vegetables, and in orange fruits: a 1/2 carrot (35 g), 5 dried apricots 
(50 g), 1/3 plate of spinach or fennel (60 g), 1 / 3 mangoes (80 g), or 1/2 a small melon 
(120 g), provide the total recommended daily intake of beta-carotene to a woman (2400 g).

Vitamin A, for hydration 

In the body, beta-carotene is converted into vitamin A, through which it contributes to the hydration of the skin. Finally, with its congeners, the green carotenoids (broccoli, green cabbage, spinach, salads), and red lycopene (tomato), it counts among the antioxidants, real anti-wrinkle active ingredients. 

Antioxidants, against the effects of aging

Antioxidants are used to neutralize free radicals, compounds that result from normal cellular activity, but the excess of which accelerates skin aging. The production of free radicals is greatly increased by smoking, stress, and exposure to the sun's rays. 

Beta-carotene and other carotenoids, vitamins E and  C, polyphenols, selenium, and zinc are the main antioxidants. Most of these nutrients are found in fruits and vegetables, a good reason to eat “5 a day”. Each fruit, each vegetable, having a specific composition (citrus fruits are rich in vitamin C, dried fruits in vitamin E), it is necessary to vary to optimize the contributions.

Proteins for a toned skin

Within the dermis, collagen and elastin maintain the tone and elasticity of the skin. These are structural proteins, the renewal of which is facilitated by an adequate supply of dietary proteins. 

It is advisable to consume meat or fish or eggs, at least for lunch or dinner, and 3 dairy products per day, These foods provide proteins well balanced in essential amino acids, favorable for the syntheses of the human organism.

Fish and seafood are also excellent sources of selenium, meats, and zinc offal (antioxidants). As for yogurts and other fermented kinds of milk, they contain probiotics, lactic ferments which contribute to the radiance of the complexion by their action on transit.

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