health is the first element of a beautiful skin, but also a good skin can make you more shine, so all the beauty of skin care is the entry of women compulsory. In addition to the normal external skin care, diet is also a great influence on the skin! Below lists the top ten on the skin helpful nutrients. Beautiful Life, from the basics and start from natural!
1, water
While maintaining the skin in good condition, the little things effect can be compared with water. Water to allow the skin to maintain moisture, reduce fine lines and wrinkles produced to help the cell to obtain nutrients and eliminate toxins. In addition, the water can also speed up the body circulation and blood flow, so that your skin healthy and shiny. In order to obtain the perfect skin, it is recommended women’s daily water intake to 8 cups, about 226 grams per cup.
2, Se
Selenium is a trace mineral that may help protect the skin cells from free radical damage, it may also have a preventive efficacy of skin cancer. Selenium-rich foods include Brazil nuts, shrimp, lamb, sea bream, cod, halibut, tuna and salmon. In addition, the cooked beef, turkey, white meat, oysters, crabs, and whole-wheat pasta also contain selenium.
3, Coenzyme Q10
Coenzyme Q10 is a naturally occurring human body, a powerful antioxidant that can help the skin, as well as other parts of the cells from free radical damage. In addition, coenzyme Q10 is also involved in energy production and immune system function. Coenzyme Q10 containing the main foods include salmon, tuna and other oily fish, liver and other organs, as well as whole grain.
4, anti-oxidants
Antioxidants can prevent or delay the damage caused by free radicals on cells. This damage can lead to dry skin and the emergence of wrinkles and other signs of aging. Many foods contain anti-oxidants, especially the berries, tomatoes, apricots, beets, pumpkin, spinach, sweet potatoes, oranges, pepper, beans and other fruits and vegetables.
5, vitamin A
Orange, carrot or melon-rich to help the skin to lock moisture in the bottom of vitamin A. Other foods rich in vitamin A include leafy green vegetables, cheese and milk and other low-fat dairy products.
6, vitamin C
Vitamin C can protect the skin from being sun burn and clear the damage caused by free radicals. Free radicals damage collagen, elastin fibers, etc. Firming the skin. Vitamin C rich foods include red peppers, citrus fruits, papaya, kiwi, broccoli, green vegetables and cabbage spores.
7, vitamin E
Vitamin E is another antioxidant that may help protect the skin from the sun sunburn. In addition, vitamin E also has anti-inflammatory and to improve the effectiveness of immunity. Foods containing vitamin E include vegetable oils, nuts, seeds, olives, spinach, asparagus, and leafy green vegetables.
8, green tea
Green tea may be the closest thing in the magical panacea, able to create a protective barrier for the skin. Green tea can help prevent inflammation, slow down DNA damage, preventing the sun causes sunburn. Although a large number of cosmetic products contain green tea ingredients, but rather than spend more money to buy the cosmetics, obviously not as good as a direct drinking green tea.
9, healthy oils
Some oils contain a higher essential fatty acids. Compared with many commercial oil, light quality virgin olive oil, cold-pressed oil, pressed, or the machine easier to deal with high-quality oil, may help to improve the skin retain more nutrients. These oils may play a role in lubricating the skin to make it look and feel more healthy.
10, fatty acid
Essential fatty acids, like Omega -3 and Omega -6, can create natural barriers for skin to prevent dry skin and damaged. They are essential fats, make skin smooth and younger. Foods rich in essential fatty acids, including olive oil, canola oil, flax, walnuts, as well as salmon, sardines, mackerel and other cold-water fish.
