Dark vegetables provide cell regeneration, giving the skin a brighter appearance. Therefore, it is necessary not to miss dark vegetables such as spinach, arugula, parsley from the diet menu. Adding plenty of green salad to meals helps to achieve brighter skin by speeding up the regeneration of skin cells. It is not to be preferred, since the consumption of ready-made, processed foods instead of fresh fruits and vegetables leads to the loss of radiance of the skin.
One of the most important factors in maintaining the moisture balance of the skin is drinking enough water during the day. Drinking 30 ml of water per kilogram is enough not to meet your daily water requirement. For example, someone who weighs 55 kilos should not drink less than 1,650 ml of water per day. In addition, since raw vegetables and fruits contain a high content of water, opting for salads consisting of 3 servings of fruits per day and raw vegetables at meals also helps to balance the moisture of the skin.
The rate at which a food raises blood sugar is defined as a glycemic index. According to studies, feeding with high glycemic index products such as white flour and table sugar also leads to acne formation. Therefore, it is possible to prevent the formation of acne by choosing carbohydrate sources with low glycemic index such as whole grain bread and bulgur instead of foods with a high glycemic index.
Frequent exposure to ultraviolet rays from the sun increases the destruction of collagen fibers in the skin, causing wrinkle formation. Sun-blocking creams can be effective in the skin epithelium, the upper layer. However, since the skin layers in the lower layers also need to be preserved, at this point nutrients with antioxidant content come into play. Eggs, dark green leafy vegetables, vegetable oils and whole grain products help prevent wrinkle formation by protecting the skin against ultraviolet rays thanks to the antioxidant properties of vitamin E.
Exfoliations may occur as a result of the dewatering of the upper layer of the skin. Therefore, drinking enough water, increasing the consumption of raw vegetables and fruits are among the measures that can be taken to prevent dehydration. In addition, the polyunsaturated fatty acids contained in oilseeds also help to maintain the moisture balance of the skin, protecting against exfoliation. Consuming 2-3 walnuts or 7-8 nuts per day is enough to meet this need.
The amount of antioxidants taken to protect against the harmful effects of ultraviolet rays, which are one of the most important causes of stain formation on the skin, needs to be increased. Vitamin C, vitamin E and beta-carotene are among the most important sources of antioxidants fighting for skin. By consuming an oversized orange or a glass of strawberries, a large part of the daily vitamin C needs can be met and protection against skin blemishes can be provided.
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