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Food for healthy skin

Healthy skin depends not only care that we use, but also that we provide on the inside. Diet plays an important role in the appearance of our skin. For healthy skin that lacks nothing, here are some “power and beauty” that can help you.

Omega 3 and 6

To keep the barrier intact lipid fatty acids Omega 3 and 6 are essential. Omega 3 is found in fatty fish like salmon, maquerau, tuna, anchovies, sardines, as well as eggs and flaxseed oil. The omaga 6 are found in various vegetable oils rather as sunflower, soybean or corn. The lipid barrier prevents water from evaporating from the skin, which is essential to prevent dehydration.

Vitamin C, E and A, zinc and copper

Vitamin C and the minerals zinc and copper also helps with hydration. The enzyme that produces collagen in the skin needs these to function better. With these nutrients, collagen becomes denser. This allows the skin to be hydrated, smooth and plump. Zinc also has anti-inflammatory properties. As for vitamin A, it helps to maintain a good rate of keratin (a protein on the surface of the skin), which better protects the skin against dryness and flaking. For vitamin E, it is not a secret, it is in almost all moisturizers. In addition to being an antioxidant, vitamin E improves skin microcirculation, strengthens the fat from the skin and increases its ability to retain water. Water evaporates from the skin so less for better overall hydration.

To ensure a sufficient dose of these vitamins and minerals, supplements, multivitamins are ideal. Also, you can find vitamin C in many fruits and vegetables, especially citrus and kiwifruit, vitamin A in colorful fruits and vegetables, especially carrots (and also in the egg yolks and dairy products with fat ) vitamin E in vegetable oils such as wheat germ, sunflower, soybean, peanut and olive oil and zinc in some seafood, nuts, cheeses and meats as well as farms in the wheat germ.


Antioxidants are there to protect the skin against free radicals and prevent premature aging of cells. To ensure a good dose of antioxidants to your skin, here are some examples of foods that contain: green tea, grapes, tomatoes, carrots, berries (strawberries, raspberries, blueberries / bilberries, cranberries / blueberries, blackberries, cherries) , pomegranates, prunes, dark chocolate (+ 70%), cereals, watercress, garlic, cabbage and Brussels sprouts, spinach, asparagus, alfalfa, brocolit, beets, red pepper, mangosteen, etc..

Beta carotene

You may be familiar beta carotene, an orange pigment that gives color to carrots. There is also the beta carotene in vegetables and fruits like cantaloupe and apricots. It is primarily an antioxidant, but its advantage is that it will give the complexion. Warning against by not eating too much not to be yellow-orange! A beautiful peach complexion is beautiful, but look “jaundice” is not very aesthetic.


Well, I know you just can not make you break the ears with the history of drinking water, but it seems that I am obliged to speak though ;-). By cons, forget the story of eight glasses of water per day. It is not necessary to get up in the heart by drinking two liters of water per day if you do not play sports. You just drink sufisamment to meet the needs of your organization, that’s all. You can also drink tea, herbal tea or broth if plain water does not make you feel like it. In fact, it is not because you drink huge quantities of water that your skin will look better and even that it will not change anything. What is needed is to drink enough, because a lack of water will dry and dehydrated skin, but too much water can remove essential nutrients in the body, so too it is not as enough …

Avoid coffee and alcohol

Coffee has the disadvantage of making the contract blood vessel diameter, which reduces blood flow and nutrients to the tissues. Poor circulation prevents cell renewal, including those of the skin. As for alcohol, it dries much because of its diuretic effect, so once again, here we go with moderation.

So, combining healthy eating and daily beauty gestures (for more on gestures for healthy skin beauty long, we have the perfect recipe for a beautiful healthy skin!

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