Keeping skin in good condition depends not only on hereditary factors or not be altered skin as dermatitis, psoriasis or similar.

Much their appearance is directly linked to care it dispenses. Between what should avoid sun exposure include without protection, air conditioning, snuff, environmental pollution or lifestyle inadequate (poor diet, sedentary lifestyle, emotional stress …). By contrast, a diet and balanced lifestyle will major allies to look healthy. Moreover water, vitamins (like A, B, C and E) should not lacking in our diets and the same can said of minerals such as selenium, zinc or iron.

Alterations skin

The skin renews itself constantly moved our skin every 28 days. It is estimated that a person produces about a hundred kilos epidermis cells throughout their lives. This constant renewal requires an input continued nutrient, as critical for skin and its deficit causes alterations in diet in their growth and appearance. Therefore, nutritional to ensure proper input from all of them contributes to keep in good health, prevent or reduce wrinkles and maintain a large extent the freshness of the skin.

Water is essential

The hydration is necessary for the skin, accomplished by water from the food we eat and drinking water. In most vegetables, fruit and more than 90 grams per 100 grams product is water, so it is interesting to include these foods in the diet as well, almost without realizing, much of the water we need. Do not forget that we must take daily about 1.3 liters of water and other fluids balance the losses and maintain level adequate hydration. Thus, the skin remains perfectly hydrated and removed toxins more easily.

Fatty food

They provide nutrients essential to keep skin well-structured and smooth.

Fatty acids monounsaturated: in olive oil and avocados.

Fatty acids polyunsaturated: in seed oils, nuts oilseeds and fish (mostly blue).

Vitamin E in vegetables oils and nuts; wheat germ, in evening primrose oil or evening, primrose in the germ or cereal grains and some vegetables with green leaf. Vitamin E, antioxidant action, neutralizes the harmful action of free radicals that increase due to sunlight and cause of so-called “spots of aging.”

Fruits and vegetables

What provide and where are they?

Pro-vitamin A or beta-carotene: is transformed into vitamin A in our body as it needs it and has further action antioxidant. It is abundant in green leafy vegetables and red color, orange or yellow (carrots, pumpkin …) and certain fruits (apricots, cherries, melons, peaches, nectarines …).

Vitamin A: This only in foods of animal origin such as liver, milk fat (cream and butter) egg yolks and whole milk. It exercises essential role in skin renewal and mucous membranes.

Lycopene: is a pigment antioxidant that gives them their characteristic tomatoes color and that is also present in the pulp of the apple, apricot, watermelon, papaya and pink grapefruit.

Vitamin C: a potent antioxidant action and production-related of collagen protein that keeps the skin smooth and unwrinkled. The best way to incorporate this vitamin is through fruit and vegetables fresh, in salads, for example. It abounds in peppers, kiwi, citrus, melons, strawberries, blackberries, tropical fruits, cabbage, and tomatoes.

Plants and food of animal origin

Contain vitamins, minerals and proteins, among others nutrients necessary to maintain the health of the skin.

Choose the right skin condition and renewal processes cell. They appear in most vegetable: greens, fresh fruit, fruit nuts, cereals, legumes, yeast, and those of animal origin: meat and offal, fish and seafood, eggs and dairy.