Eating healthy has an important role in the protection of skin health as well as all other organs. DoktorTakvimi.com member M.D. Specialist Merve Demir who explains eating healthy as “Providing sufficient and balanced amounts of protein, carbohydrates, fatty acids, vitamins and minerals which are needed by the body from natural nutritional sources as much as possible.”, also shares some important advice about what we should consume for skin health and care.
Avoid being lack of vitamins against the harmful effects of sunlight
Vitamins are nutrients that must be intaken from outside sources. Conducted research proves the direct effects of vitamins A, B, C, E, and K on skin health. Liver, fish oil, egg, milk, and carrot are the nutritions rich in vitamin A which plays an important role in cell regeneration and balanced sebum production of the skin. Vitamins C and E step fourth as the strongest antioxidant vitamins. Especially too much sun exposure increases the risk of skin cancer by creating DNA damage on the skin. All these vitamins are known for their skin cancer prevention effect by blocking the harmful metabolites, also called free radicals, in the cells. These vitamins also step in the prevention of chronic damage of the sun on the skin. Citrus fruits (lemon, orange, tangerine), leaf vegetables (peppergrass, spinach, green cabbage) are the richest nutritions in vitamin A, while vegetable oils, grain, soy, and pulses are the rich sources of vitamin E.
Biotin as the hair and nail supplement
Generally, vitamin B, which plays an active role in the wound healing process, is easily provided from nourishments that we consume daily. In case of deficiency of vitamin B, eczema on the skin parts that are exposed to sun, painful cracks on the palm and sole, brown skin blemishes on the mouth and nails, painful cracks on the side of lips and tongue can be the symptoms. Especially animal source foods (meat, egg, milk, giblets) are rich in vitamin B12, while liver, meat, milk, and leaf vegetables contain folic acid. Biotin plays an active role in hair and nail growth. In case of deficiency, hair loss, nail disorders, skin diseases as oily eczema may appear. As for that, the most important sources of biotin are meat, egg, tomato, yeast, and liver.
Stock up on anti-aging with broccoli, turmeric, and avocado
Coenzyme Q10, which provides skin renewal with its strong antioxidant effect, increases collagen production. Coenzyme Q10, which is especially suggested to maintain skin elasticity and prevent wrinkle formation, is contained in many nutritions such as red meat, fish, leaf vegetables, and fruits. Glutathione is known as one the strongest antioxidants and empowers body immunity by removing toxicants that are produced in the cells, as it is fairly generating detoxification. Glutathione with an anti-aging effect on the skin is produced by the body as well as it is also contained in broccoli, turmeric, avocado, and its level can be increased by consuming tomato and beans. Another strong antioxidant alpha-lipoic acid provokes cell regeneration by increasing metabolic rate, and as a result of this behavior, alpha-lipoic acid has a powerful anti-aging effect. It is mostly contained in broccoli, spinach, cabbage, bean, red meat, and giblets.
DoktorTakvimi member M.D. Specialist Merve Demir says that several factors play a role in skin aging while remarking these factors like UV rays, radiation, smoking, air pollution, medicines along aging. Overconsumption of simple sugar, lack of protein and water consumption, vitamin and mineral imbalances are the other known factors that accelerate skin aging.
Also, green tea reduces sebum secretion and blackheads
Zinc, as one of the necessary minerals for skin barrier protection, accelerates wound healings by increasing collagen synthesis. Peanut, green leafy vegetables, and shellfish are the nutrients highest in zinc. Along with eczema, hair loss and nail disorders are commonly seen in case of zinc deficiency. Vitamin K is used in the treatment of skin blemishes, subcutaneous bleeding, and purple skin topically and it is contained in green leafy vegetables. Vitamin D, which is used topically in the case of keratinization disorders as psoriasis for many years, empowers the immune response of the skin and increases skin moisture level. Known effects of green tea include decreasing sebum production on the skin, stopping bacterial growth that triggers acne, as the result of these; reducing blackhead pores and skin oil.