Content
I. Fundamentals of radiant skin: food as a foundation
A. The power of the skin for the health of the skin: the internal work of B. Macro- and microelements: Building blocks of the radiance C. The intestines are intestines: microbia and inflammation
II. Key nutrients for the skin
A. Antioxidants: protection against free radicals and aging
- Vitamin C: collagen and lightening
- Vitamin E: Moisturization and sun protection
- Selenium: Protection against Oxidative Stress
- Carotinoids (beta-carotene, lycopine, lutein): Sun protection and improvement
- Polyphenols (resveratrol, quercetin, anthocyani): anti -inflammatory and anti -aging properties B. Irdestic fatty acids: moisture and elasticity
- Omega-3 fatty acids (EPK and DGK): anti-inflammatory effect
- Omega-6 fatty acids (linoleic acid): maintaining the barrier function of the skin C. B vitamins B: Metabolism and health of skin cells
- BIOTIN (B7): Strengthening hair and nails, skin health
- Niacin (B3): Improving the tone and texture of the skin D. Minerals: structural integrity and skin functions
- Zinc: wound healing and regulation of skin fat production
- Silicon: collagen and elasticity
- Copper: production of collagen and elastin E. Water: moisturizing and detoxification
III. Products that contribute to the healthy radiance of the skin
A. Fruits and vegetables: rainbow of antioxidants and vitamins
- Berries (blueberries, raspberries, strawberries): rich in antioxidants
- Leaf green vegetables (spinach, cabbage): Vitamins A, C, E
- Orange and citrus fruits: vitamin C and collagen
- Red and orange vegetables (carrots, sweet potatoes): beta-carotene
- Avocado: beneficial fats and vitamin E B. Useful fats: nutrition and moisturizing from the inside
- Fat fish (salmon, sardins, macrel): omega-3 fatty acids
- Nuts and seeds (walnuts, linseed seeds, chia seeds): omega-3 and omega-6 fatty acids
- Olive oil: mono -saturated fats and antioxidants C. Probiotics and prebiotics: intestinal and skin health
- Enzymes (yogurt, kefir, sauer cabbage, kimchi): probiotics
- Products rich in fiber (oats, apples, bananas, onions, garlic): prebiotics D. Protein: building material for the skin
- Lenten bird and fish: amino acids for collagen
- Eggs: biotin and other B vitamins
- Legumes (lentils, beans): protein and fiber
IV. Products that should be avoided for radiant skin
A. Sugar: inflammation and glycation
- The influence of sugar on collagen and elastin
- Alternative sweeteners: what to choose? B. Processed products: empty calories and harmful additives
- Transfinction: inflammation and aging of the skin
- High sodium content: dehydration and swelling C. Dairy products (for some people): acne and inflammation
- Lactose and sensitivity to dairy products
- Alternatives to dairy products: vegetable milk D. Alcohol: dehydration and inflammation
- The influence of alcohol on vitamins and minerals
- Moderate consumption of alcohol: myths and reality E. Gluten (for people with intolerance): inflammation and skin diseases
- Celiac disease and sensitivity to gluten
- Blunity alternatives: what to choose?
V. Dietary strategies for solving specific skin problems
A. Acne: anti -inflammatory diet and regulation of hormones
- Reducing the production of sebum
- Products rich in zinc and antioxidants B. Dry skin: moisturizing and fats
- Products rich in omega-3 fatty acids
- Products rich in vitamin E C. Sensitive skin: avoiding triggers and strengthening the barrier
- Products rich in probiotics and prebiotics
- Products that reduce inflammation D. Skin aging: antioxidants and collagen
- Products rich in vitamin C
- Products rich in polyphenols E. Hyperpigmentation: Sun protection and antioxidants
- Products rich in vitamin C
- Products rich in niacin
VI. Examples of dietary plans for shining skin
A. Daily Power Plan: an example of a menu with an emphasis on radiant skin B. A weekly food plan: various recipes and products of C. Vegetarian/vegan plan of food: alternative sources of nutrients D. Diet without gluten and dairy products: Adapted nutrition plan
VII. Additional nutrition tips for skin health
A. Cooking: preservation of nutrients B. Correct combination of products: Improving the absorption of C. The time of eating: influence on metabolism and skin D. Addresses: is it worth using them? E. Consultation with a specialist: personalized approach
VIII. Myths about diet and skin
A. Chocolate causes acne: we analyze the myth B. Fatty food makes the skin oily: is it true or fiction? C. Water washed out toxins: how true is it? D. Detox-diets: Are they effective for the skin?
IX. Scientific research on nutrition and skin
A. A review of studies confirming the relationship between diet and skin B. Future areas of research in the field of nutrition and dermatology
X. Resources and additional information
A. A list of useful websites and books on nutrition and skin B. A list of certified nutritionists and dermatologists
I. Fundamentals of radiant skin: food as a foundation
A. The value of the skin for the health of the skin: internal work
The skin is the largest organ of the human body, which performs many vital functions, including protection against external influences, temperature regulation and the synthesis of vitamin D. Its health directly depends on what we eat. Just as a good foundation is necessary for a durable house, proper nutrition is the basis for healthy and radiant skin. Nutrients obtained from food are used to build and restore skin cells, maintain its barrier function, combat inflammation and protect against damage caused by free radicals. When the body receives a sufficient amount of necessary nutrients, the skin is able to effectively perform its functions, look healthy, elastic and radiant. The lack of certain vitamins and minerals can lead to various skin problems, such as dryness, acne, eczema, premature wrinkles and other signs of aging. Thus, the conscious choice of food and a balanced diet play a decisive role in maintaining the health and beauty of the skin from the inside.
B. Macro and trace elements: Building blocks of radiance
For optimal skin health, a balanced diet is needed, which includes all the main macro- and microelements. Macro elements, such as proteins, fats and carbohydrates, provide the body with energy and building materials for growth and recovery. The proteins consisting of amino acids are key components of collagen and elastin, which give the skin elasticity and elasticity. Useful fats, especially omega-3 and omega-6 fatty acids, are necessary to maintain the barrier function of the skin, retain moisture and reduce inflammation. Carbohydrates, mainly from whole grains, fruits and vegetables, provide energy and fiber necessary for healthy digestion, which indirectly affects the health of the skin.
Microelements, such as vitamins and minerals, although needed in smaller quantities, play a critical role in various processes necessary for the health of the skin. Antioxidants, such as vitamins C and E, protect the skin cells from damage caused by free radicals, thereby slowing down the aging process. B vitamins are involved in the metabolism of skin cells and support its health. Minerals, such as zinc and selenium, play an important role in the healing of wounds, regulation of the production of sebum and protection against oxidative stress. The disadvantage of any of these macro or microelements can adversely affect the health of the skin and lead to various problems.
C. The interconnection of the intestines: microbia and inflammation
In recent years, scientists have been increasingly learning about the close relationship between the intestines and skin, known as the axis of the “intestines-kozh”. In the intestine, trillions of microorganisms live, forming a complex ecosystem, known as a microbia. Healthy and balanced by the intestinal microbia plays an important role in maintaining immunity, digestion and general health. The imbalance in the intestinal microbioma, known as dysbiosis, can lead to inflammation, which can appear on the skin in the form of acne, eczema, rosacea and other skin diseases. Inflammation in the intestine can also disrupt the barrier function of the skin, making it more susceptible to external stimuli and allergens.
Food plays a key role in maintaining a healthy intestinal microbioma. Eating products rich in probiotics (living microorganisms) and prebiotics (food for probiotics) can contribute to the growth of beneficial bacteria in the intestines and improve its health. Probiotics are found in fermented products, such as yogurt, kefir, sauerkraut and kimchi. Prebiotics are found in foods rich in fiber, such as oats, apples, bananas, onions and garlic. On the other hand, a diet rich in sugar treated with foods and trans fats can contribute to the growth of harmful bacteria in the intestines and lead to dysbiosis and inflammation, which negatively affects the health of the skin. Thus, maintaining a healthy intestinal microbioma using proper nutrition is an important step towards achieving healthy and radiant skin.
II. Key nutrients for the skin
A. Antioxidants: protection against free radicals and aging
Antioxidants are molecules that protect the cells from damage caused by free radicals. Free radicals are unstable molecules that are formed in the body as a result of normal metabolic processes, as well as under the influence of external factors, such as ultraviolet radiation, environmental pollution and smoking. Free radicals can damage DNA, proteins and lipids, which leads to oxidative stress and accelerated cells of cells, including skin cells. Antioxidants neutralize free radicals, giving them their electrons and thereby preventing their damaging effect. Eating products rich in antioxidants helps to protect the skin from premature aging, reduce inflammation and improve its general condition.
1. **Витамин C: коллаген и осветление**Vitamin C is a powerful antioxidant playing a key role in the synthesis of collagen, protein, which gives the skin elasticity and elasticity. It also helps to protect the skin from damage caused by ultraviolet radiation, and helps healing wounds. In addition, vitamin C has clarifying properties and helps reduce pigmentation and evens out skin tone. Good sources of vitamin C include citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, pepper and sheet green vegetables.
2. **Витамин E: увлажнение и защита от солнца**Vitamin E is another important antioxidant that helps to protect the skin from damage caused by free radicals and ultraviolet radiation. It also has moisturizing properties and helps to retain moisture in the skin, making it softer and elastic. Vitamin E is contained in nuts and seeds (almonds, hazelnuts, sunflower seeds), vegetable oils (olive oil, wheat germ) and avocados.
3. **Селен: защита от окислительного стресса**Selenium is a mineral that acts as an antioxidant and helps to protect the skin cells from damage caused by oxidative stress. It also plays an important role in the functioning of the immune system and maintaining hair and nail health. Selenium is contained in Brazilian nuts, fish, seafood, eggs and whole grains.
4. **Каротиноиды (бета-каротин, ликопин, лютеин): защита от солнца и улучшение тона**Carotinoids are a group of pigments that give fruits and vegetables a bright color. Beta-carotene, lycopine and lutein are the most famous carotenoids that have antioxidant properties and help protect the skin from damage caused by ultraviolet radiation. Beta carotene is found in carrots, sweet potatoes and pumpkin. Likopin is contained in tomatoes, watermelons and pink grapefruit. Luthein is found in sheet green vegetables, such as spinach and cabbage. These carotenoids can also improve skin tone and give it a healthy radiant look.
5. **Полифенолы (ресвератрол, кверцетин, антоцианы): противовоспалительные и антивозрастные свойства**Polyphenols are a group of plant compounds that have powerful antioxidant and anti -inflammatory properties. They help protect the skin from damage caused by free radicals, reduce inflammation and slow down the aging process. Resveratrol is contained in red wine, grapes and berries. Quercetin is contained in apples, onions and broccoli. Anthocyans are contained in berries (blueberries, raspberries, strawberries) and red cabbage.
B. Irreplaceable fatty acids: hydration and elasticity
Ezmable fatty acids (NZHK) are fats that the body cannot synthesize independently and should receive from food. Omega-3 and omega-6 fatty acids are the most important NZHK for the health of the skin. They play a key role in maintaining the barrier function of the skin, holding moisture and reducing inflammation. NZhK deficiency can lead to dry skin, eczema and other skin problems.
1. **Омега-3 жирные кислоты (ЭПК и ДГК): противовоспалительное действие**Omega-3 fatty acids, especially the EPC (eicopascentachadoic acid) and DGC (preshase acid), have powerful anti-inflammatory properties. They help reduce inflammation in the skin, which can cause acne, eczema, rosacea and other skin diseases. Omega-3 fatty acids also contribute to the moisture of the skin and improve its elasticity. Good sources of omega-3 fatty acids include fatty fish (salmon, sardins, macrel), linseed seed, chia seeds and walnuts.
2. **Омега-6 жирные кислоты (линолевая кислота): поддержание барьерной функции кожи**Omega-6 fatty acids, especially linoleic acid, are necessary to maintain the barrier function of the skin. They help strengthen the skin barrier that protects the skin from moisture loss and exposure to external stimuli. Linoleic acid deficiency can lead to dry skin, eczema and increased susceptibility to infections. Omega-6 fatty acids are found in vegetable oils (sunflower oil, corn oil, soy oil), nuts and seeds.
C. B vitamins B: Metabolism and health of skin cells
B vitamins play an important role in the metabolism of skin cells and maintaining its health. They participate in the production of energy, the synthesis of DNA and proteins, as well as in the regulation of the production of sebum. B vitamins deficiency can lead to various skin problems, such as dryness, acne, eczema and dermatitis.
1. **Биотин (B7): укрепление волос и ногтей, здоровье кожи**Biotin, also known as vitamin B7, plays an important role in the health of the skin, hair and nails. It is involved in the metabolism of fats, proteins and carbohydrates necessary for the growth and restoration of cells. Biotin deficiency can lead to hair loss, fragility of nails and dermatitis. Biotin is found in eggs, nuts, seeds, avocados and sweet potatoes.
2. **Ниацин (B3): улучшение тона и текстуры кожи**Niacin, also known as vitamin B3, improves the tone and texture of the skin. It helps to improve blood microcirculation in the skin, reduces redness and inflammation, and also helps to moisturize the skin. Niacin can also help reduce pigmentation and level the skin tone. Niacin is found in meat, fish, poultry, nuts and whole grains.
D. Minerals: structural integrity and skin functions
Minerals play an important role in maintaining structural integrity and the normal functioning of the skin. They participate in the synthesis of collagen and elastin, regulation of the production of sebum and protection against oxidative stress.
1. **Цинк: заживление ран и регуляция выработки кожного сала**Zinc plays an important role in the healing of wounds, regulation of the production of sebum and maintaining the immune system. It has anti -inflammatory properties and helps to reduce acne. Zinc is contained in meat, seafood, nuts, seeds and legumes.
2. **Кремний: коллаген и эластичность**Silicon plays an important role in the synthesis of collagen and maintaining skin elasticity. It helps to strengthen connective tissue and reduce wrinkles. Silicon is found in oats, rice, bananas and sheet green vegetables.
3. **Медь: выработка коллагена и эластина**Copper is necessary for the production of collagen and elastin, which give the skin elasticity and elasticity. It also participates in the synthesis of melanin, pigment, which protects the skin from ultraviolet radiation. Copper is contained in seafood, nuts, seeds and legumes.
E. Water: Moisturization and detoxification
Water is the most important component for the health of the skin. It is necessary to maintain skin moisture, the transportation of nutrients and the removal of toxins. The lack of water can lead to dry skin, peeling and dull complexion. It is recommended to drink at least 8 glasses of water per day. Water consumption can be increased using fruits and vegetables with a high water content, such as watermelon, cucumbers and celery.
III. Products that contribute to the healthy radiance of the skin
A. Fruits and vegetables: rainbow of antioxidants and vitamins
Fruits and vegetables are a rich source of antioxidants, vitamins and minerals necessary for the health of the skin. The variety of colors in fruits and vegetables indicates the presence of various phytochemicals that have various useful properties for the skin. The inclusion of a wide spectrum of fruits and vegetables in the diet is the key to obtaining all the necessary nutrients to maintain health and radiance.
1. **Ягоды (черника, малина, клубника): богаты антиоксидантами**Berries are a storehouse of antioxidants, especially antitocyans who have anti -inflammatory and anti -aging properties. They help protect the skin from damage caused by free radicals, reduce inflammation and improve skin tone.
2. **Листовые зеленые овощи (шпинат, капуста): витамины A, C, E**Leaf green vegetables are rich in vitamins A, C and E, which are necessary for the health of the skin. Vitamin A helps to renew the skin cells and improves its texture. Vitamin C stimulates collagen synthesis and protects the skin from damage caused by ultraviolet radiation. Vitamin E moisturizes the skin and protects it from free radicals.
3. **Апельсины и цитрусовые: витамин C и коллаген**Orange and citrus fruits are an excellent source of vitamin C, which is necessary for the synthesis of collagen and protect the skin from damage caused by ultraviolet radiation. They also contain antioxidants that help protect the skin from free radicals.
4. **Красные и оранжевые овощи (морковь, сладкий картофель): бета-каротин**Red and orange vegetables are rich in beta-carotene, which is the predecessor of vitamin A. Vitamin A helps to renew the skin cells and improves its texture. Beta-carotene also has antioxidant properties and helps to protect the skin from damage caused by ultraviolet radiation.
5. **Авокадо: полезные жиры и витамин E**Avocado is a rich source of beneficial fats, especially mono -saturated fats that are necessary to maintain the barrier function of the skin and hold moisture. It also contains vitamin E, which moisturizes the skin and protects it from free radicals.
B. Useful fats: nutrition and moisture from the inside
Useful fats play an important role in the nutrition and moisture of the skin from the inside. They are necessary to maintain the barrier function of the skin, retain moisture and reduce inflammation. Eating products rich in useful fats helps to preserve the skin soft, elastic and radiant.
1. **Жирная рыба (лосось, сардины, макрель): омега-3 жирные кислоты**Fat fish is an excellent source of omega-3 fatty acids, especially the EPK and DGK, which have powerful anti-inflammatory properties. They help reduce inflammation in the skin, which can cause acne, eczema, rosacea and other skin diseases. Omega-3 fatty acids also contribute to the moisture of the skin and improve its elasticity.
2. **Орехи и семена (грецкие орехи, льняное семя, семена чиа): омега-3 и омега-6 жирные кислоты**Nuts and seeds are a good source of omega-3 and omega-6 fatty acids, as well as other nutrients, such as vitamin E, zinc and selenium. They help maintain the barrier function of the skin, maintain moisture and protect the skin from oxidative stress.
3. **Оливковое масло: мононенасыщенные жиры и антиоксиданты**Olive oil is a rich source of mono -saturated fats and antioxidants that help maintain the barrier function of the skin, maintain moisture and protect the skin from damage caused by free radicals. Olive oil also has anti -inflammatory properties and helps reduce inflammation in the skin.
C. Probiotics and prebiotics: intestinal and skin health
Probiotics and prebiotics play an important role in maintaining intestinal health, which, in turn, affects the health of the skin. Probiotics are living microorganisms that benefit intestinal health. Prebiotics are undigested fibers that serve as food for probiotics. Eating products rich in probiotics and prebiotics helps maintain a healthy intestinal microbia, reduce inflammation and improve skin health.
1. **Ферментированные продукты (йогурт, кефир, квашеная капуста, кимчи): пробиотики**Enzymed products are an excellent source of probiotics. They contain living microorganisms that benefit intestinal health. Eating of fermented products helps to improve digestion, strengthen the immune system and reduce inflammation, which positively affects the health of the skin.
2. **Продукты, богатые клетчаткой (овес, яблоки, бананы, лук, чеснок): пребиотики**Fiber products are a good source of prebiotics. They contain undigested fibers that serve as food for probiotics. Eating products rich in fiber helps to maintain a healthy intestinal microbia and improve digestion, which positively affects the health of the skin.
D. Protein: building material for the skin
Protein is the necessary building material for the skin. It is necessary for the synthesis of collagen and elastin, which give the skin elasticity and elasticity. Eating products rich in protein helps to preserve the skin of healthy, elastic and radiant.
1. **Постная птица и рыба: аминокислоты для коллагена**Lenten bird and fish are an excellent source of protein and amino acids necessary for the synthesis of collagen. They also contain other nutrients, such as zinc and omega-3 fatty acids that benefit the health of the skin.
2. **Яйца: биотин и другие витамины группы B**Eggs are a good source of protein, biotin and other vitamins of group B. Biotin is necessary for the health of the skin, hair and nails. B vitamins are involved in the metabolism of skin cells and support its health.
3. **Бобовые (чечевица, фасоль): белок и клетчатка**Legumes are an excellent source of protein and fiber. They also contain other nutrients, such as zinc and iron that benefit the health of the skin. Fiber helps maintain a healthy intestinal microbia, which positively affects the health of the skin.
IV. Products that should be avoided for radiant skin
A. Sugar: inflammation and glycation
The use of a large amount of sugar can adversely affect the health of the skin. Sugar promotes inflammation in the body, which can appear on the skin in the form of acne, eczema and other skin diseases. In addition, sugar is involved in the process of glycation, when sugar molecules are associated with proteins such as collagen and elastin, making them tough and brittle. This leads to the loss of skin elasticity, wrinkles and premature aging.
1. **Влияние сахара на коллаген и эластин**Glycation caused by excess consumption of sugar destroys collagen and elastin, proteins responsible for the elasticity and elasticity of the skin. The damaged collagen and elastin cannot effectively perform their functions, which leads to wrinkles, sagging of the skin and the loss of its healthy radiance.
2. **Альтернативные подсластители: что выбрать?**If you want to reduce sugar consumption, there are alternative sweeteners that can be more useful for the skin. Natural sweeteners, such as stevia, eritrite and xylitol, have a low glycemic index and do not cause sharp jumps in blood sugar. However, it should be remembered that moderation is important even when using alternative sweeteners.
B. Processed products: empty calories and harmful additives
Processed products often contain a large amount of sugar, salt, trans fats and artificial additives that can adversely affect the health of the skin. They are usually devoid of nutrients such as vitamins, minerals and antioxidants necessary to maintain skin health.
1. **Трансжиры: воспаление и старение кожи**Transfinery is a type of unsaturated fats that are formed as a result of industrial treatment of vegetable oils. They contribute to inflammation in the body and can accelerate the processes of skin aging. Transfiders are often kept in fried foods, pastries and margarine.
2. **Высокое содержание натрия: обезвоживание и отечность**Processed products often contain a large amount of sodium, which can lead to dehydration and swelling of the skin. Sodium holds water in the body, which can lead to the appearance of bags under the eyes and swelling of the face.
C. Dairy products (for some people): acne and inflammation
Dairy products can cause acne and inflammation in some people, especially in those who have intolerance to lactose or sensitivity to milk proteins. Dairy products contain hormones that can stimulate the production of sebum and lead to blockage of pores.
1. **Лактоза и чувствительность к молочным продуктам**Lactose is sugar contained in dairy products. Many people have lactose intolerance, which means that their body cannot digest it. Lactose intolerance can lead to bloating, gases and diarrhea. Sensitivity to milk proteins can also cause skin problems, such as acne and eczema.
2. **Альтернативы молочным продуктам: растительное молоко**If you suspect that dairy products negatively affect your skin, you can try replacing them with ve had item, such as almond milk, soy milk, oatmeal or coconut milk. These types of milk do not contain lactose and milk proteins, which can reduce inflammation and improve the condition of the skin.
D. Alcohol: dehydration and inflammation
Alcohol can adversely affect the health of the skin. It has a diuretic effect, which leads to dehydration and makes it dry and dull. In addition, alcohol promotes inflammation in the body, which can manifest on the skin in the form of redness, acne and other skin problems.
1. **Влияние алкоголя на витамины и минералы**Alcohol can prevent the absorption of vitamins and minerals necessary for the health of the skin, such as vitamin C, vitamin E and zinc. This can lead to a deficiency of these nutrients and worsen the condition of the skin.
2. **Умеренное употребление алкоголя: мифы и реальность**Although moderate alcohol consumption is sometimes associated with some health benefits, it is important to remember that even moderate drinking of alcohol can adversely affect the health of the skin. If you want to keep the skin healthy and radiant, it is recommended to limit or exclude alcohol use.
E. Gluten (for people with intolerance): inflammation and skin diseases
Gluten is a protein contained in wheat, barley and rye. In people with celiac disease or sensitivity to gluten, gluten use can lead to inflammation in the body and various skin diseases, such as