HEALTHY NUTRITION FOR BEAUTIFUL SKIN - A⁴ COSMETICS WELL FOOD
A healthy diet has a significant influence on the appearance of the skin.
The main components of our diet are carbohydrates, proteins or proteins and fats, which have different effects on the skin.
1. CARBOHYDRATES AND THEIR INFLUENCE ON THE SKIN
Carbohydrates are the predominant food group in a typical western diet. The body needs carbohydrates to function. However, there are huge differences between carbohydrates:Industrial sugar and white flour contain only empty calories. Complex carbohydrates such as corn, whole grain bread and brown rice, on the other hand, are rich in many nutrients, including iron, calcium, fibre and B vitamins. So it's better to get high quality carbohydrates with high levels of nutrients and fibre.
2. PROTEIN - IMPORTANT FOR BEAUTIFUL, FIRM SKIN
Cell degradation occurs during the aging process of the skin. Protein is needed to repair damaged cells because proteins are composed of amino acids. Protein from food is broken down in the intestine into individual amino acids, which are absorbed by the cells and used for repair work.
Not only the skin, but also the muscles, organs and bones need protein. This is particularly true for the skin: collagen, which provides the firm skin structure, consists of peptide chains, which in turn are made up of amino acids. A protein deficiency results in accelerated skin ageing.
Unfortunately, there is no storage or depot for protein in the body, so we are dependent on a constant supply of high-quality protein. The exact protein requirement is controversial, but it is assumed that women need at least 40g of pure protein. Many women do not reach this level because they generally eat less meat than men. The most skin-friendly sources of protein are chicken, turkey (preferably without skin), lamb, and above all fish. Nuts and beans are valuable vegetarian protein sources, even if they have a lower value than animal protein.
3. HEALTHY FATS AND ESSENTIAL FATTY ACIDS AND THEIR EFFECT ON THE SKIN
Not all fats are the same. Fats wrongly have a bad reputation as an entire family, because there are great differences in quality between oils and fats. Healthy fats and cold-pressed oils provide anti-inflammatory and antioxidant protection for the skin. Essential fatty acids, like hormones, can even have a positive effect on the body and accelerate cell metabolism.
4. VITAMINS FOR THE SKIN - NATURAL BEAUTY FROM WITHIN
Vitamins are substances that we have to take in with food because they cannot be produced by the body itself. Especially valuable for the skin are vitamins that have an antioxidant effect and thus protect the skin from free radicals. This applies for example to vitamin C and E as well as the precursors of vitamin A, the carotenoids.Vitamin B3, or niacin, and vitamin B5, or panthothenic acid, are also particularly important for the beauty of the skin. Vitamin B3 stimulates the production of connective tissue fibres and natural skin lipids, vitamin B5 improves the cells' ability to bind moisture.
5. MINERALS - IMPORTANT FOR A BEAUTIFUL SKIN
Our organism needs numerous minerals, which must be supplied from the outside. Chromium, iron, copper, selenium and zinc are particularly important for skin metabolism.