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Your skin reflects your health. Actually, I should drink more water. You've probably heard that before. No cream, beauty treatment or panacea will have a real effect if you do not provide your body with the nutrients it so badly needs. But which nutrients does your skin actually need to shine? Read on to learn what those nutrients are and how you can get them in the nicest way ...
Your skin is your largest organ, but unfortunately also the closing point when it comes to allocating nutrients. Essential organs like your kidneys and your liver precede the distribution of these important nutrients. You should therefore get a lot of it to see the effect on your skin. Conversely, it also works, fortunately: if you have healthy, beautiful skin, nails and hair, then you probably also have a very healthy body.
Antioxidants
Free radicals are the cause of the aging of your skin. Your body makes free radicals itself as a by-product, for example, the metabolism and uses those free radicals against unwanted bacteria. Unfortunately, they also cause the aging of your skin cells at the same time. They even damage your DNA.
The production of free radicals is stimulated by medicine use, smoking and too much sunlight. But also because of a bad diet. Free radicals can be fortunately handled by the right nutrients, namely antioxidants. Antioxidants make free radicals harmless and help to prevent and reverse the damage by free radicals.
Antioxidants are vitamin C, E, A, and beta-carotene that in your body is converted into vitamin A, selenium, zinc and bioactive substances such as chlorophyll and flavonoids.
Beta-carotene, for example, is an antioxidant that is absorbed by the fat under the skin's surface. It helps to reduce damage to your skin and slow down the aging process. Exactly what we want!
Antioxidants are mainly found in fruit and vegetables with a lot of colors: spinach, kale, broccoli, blueberries, raspberries, strawberries, blackberries, bottle gourd, yellow peppers, mango, sweet potato and olive oil.
Superfoods with a high content of antioxidants are acai, raw cacao, camu camu, lucuma, goji berries, incabessen, spirulina, seaweed and raw honey.
Omega 3
Another important cause of aging is inflammation. Inflammation can be visible in the form of acne and pimples, but also much more invisible. Inflammation can also produce enzymes that break down the skin and thereby cause wrinkles. Your body, therefore, makes less collagen and elasticity, which accelerates the aging of your skin.
Omega-3 fatty acids inhibit inflammation and alleviate the effects of inflammation such as redness and irritation. My own experience is that your skin also simply feels less dry when you get enough omega 3.
Omega-3 fatty acids are also indispensable for beautiful hair because they also improve the condition of the scalp. A deficiency of omega-3 fatty acids can also be seen in broken and split nails.
Sources of omega-3 fatty acids are fatty fish, avocados, chia seeds, flax seeds, nuts (especially walnuts) and dark green leafy vegetables. You need at least 2 portions of fatty, fresh fish per week to get enough omega-3. I take a highly concentrated omega 3 dietary supplements every day, to make sure I get enough omega 3. Omega 3 fatty acids are not only good for your skin, but also for your heart, brain and joints.
Proteins (amino acids)
Your cells consist of a large part of proteins. Your nails and hairs consist almost entirely of proteins. And because your cells continuously renew themselves, you need continuous proteins to not disrupt that process.
Proteins are made up of essential and non-essential amino acids. The non-essential amino acids can be created by your body yourself, but you need the essential amino acids and that takes your body out of your diet.
Too much protein is also not wise, because that leads to the production of growth hormones, which accelerates the aging process. Amino acids can be found mainly in meat, dairy and fish, but also in legumes.
There is a big difference between animal and vegetable proteins. An excess of animal protein stimulates the aging of the cells and is also acidifying. Moreover, the breakdown of excess proteins costs a lot of energy. It is not for nothing that you often feel so tired after a meal with a lot of meat.
Legumes are a much better source of amino acids, because they contain all 8 essential amino acids, but do not trigger the production of proteins themselves. This means that legumes are precisely inhibitors of aging.
If you are hungry for savoury snacks, it may be a signal that you need protein. Fragile nails can be a sign of a shortage of proteins.
Vegetable sources for amino acids include legumes, nuts (almonds), seeds (quinoa, chia seeds) and seeds, green leafy vegetables, broccoli, cereals and tofu.
Water
Some lines on your face do not have to be a sign of aging at all, it can simply be a moisture shortage. As many as 70% of people have dehydrated skin and that is so sins and so simple to solve: drink more water and eat more watery food.
You need it to be able to dispose of your waste products and to keep your skin moist. 2 litres of water is the real minimum and if you are sporting and sweating, you should also make up for that moisture loss. Healthy eating practices.
Drinking water when you are thirsty is really too late. Fruit water. Then you are already dehydrated. The colour of your urine is the best indicator. If your urine is colourless, then you're fine. If it is yellow, then you are slightly dehydrated. If it is orange (as often after a night's sleep), then you are dehydrated.
Food also contains a lot of water and helps to purify your water shortage. For example, iceberg lettuce contains 96% water; a watermelon 94%; broccoli, carrots and beetroot also 91%.
Green tea, white tea, ginger tea
Tea is a good substitute for water. Green tea, white tea and ginger tea even have very good extra properties outside that they keep your fluid balance up to standard.
Green tea is probably best known for its antioxidants, but there is more to say about green tea. It also contains a substance that suppresses inflammation. And it contains the substance EGCG that prevents the elasticity in your skin is broken down. Elastic is a powerful protein that keeps the skin elastic.
To take full advantage of the antioxidants in green tea, you should have the tea infused for 5 minutes. And then take the bitter taste for granted. A much better solution is cold brew tea: you put a teabag in a litre of cold water. Shake well or give the teabag a lot of movement in the water and then let it all night in the refrigerator. After 12 hours you get the bag out and you have a cold brew tea, with a deliciously soft taste, which also contains half less caffeine than its hot version.
White tea is much less known but is even better for your skin than green tea. White tea can even reduce the appearance of wrinkles! White tea has the power to slow down the breakdown of collagen and elasticity in your skin. Elastic keeps your skin elastic and collagen keeps your skin supple. Both proteins are therefore super important for beautiful skin and white tea is a powerful protector of these proteins. You can also drink white tea as cold brew tea, see green tea above.
Ginger tea is also a very good choice for tea, especially when it is cold outside. Ginger tea contains gingerol, which inhibits inflammation. Ginger tea is made by letting a few slices of ginger for 10 minutes in hot water.
Ellagic acid
Lemon water is healthy and delicious. Ever heard of ellagic acid? It is a very important substance in fruit that slows down skin aging. Ellagic acid protects against the aging effect of sunlight, by protecting the DNA in the skin cells. Ellagic acid also ensures that it prevents the loss of connective tissue in your skin, leaving your skin supple and elastic. Ellagic acid can be found in raspberries, strawberries, blueberries and pomegranates.
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