Nutrition, which is the source of life, is the most important element for all organs, all hdocular and all cells. Today, when we look at which skin cream, which rejuvenating or healing application we look at, we see that the important component in it is a nutrient. In the periods when life was not lived so intensely, air pollution and the harmful effects of sun rays were not so severe, skin problems were not so much in the periods when people were fed with natural, non-GMO, healthy products. Today, due to changing conditions and changes in food sources, it has become necessary to do something special for our skin and to choose foods that will be healthier for our skin.
Due to the wrong diets, single food diets, and wrong eating habits, disorders and deficiencies in the vitamin and mineral balances can occur in our body. Vitamins with antioxidant effects and some minerals, especially Zinc and Selenium, are necessary for our skin.
Zinc; It is found in the structure of many enzymes in the body, one of the places where it is stored is the tissues that form the layers of our skin, which we call epithelial cells. Zinc deficiency; It causes white spots on nails and hair loss. Daily Zinc intake is between 8-11 mg. Zinc-rich foods; wheat germ, liver, almond kernels, wheat, cheese, bulgur, walnuts, meat, mushrooms, dried beans.
Selenium; It is especially important because of its antioxidant properties and synergistic work with vitamin E. It is effective in increasing the durability of the cell membrane. Selenium-rich foods; seafood, kidney, heart, meat. In case of excessive intake, it can have a toxic effect.
Vitamin E ; It is a fat-soluble vitamin, increases the resistance of the cell membrane, helps it to do its job, is an antioxidant. It increases the resistance of the cells and ensures their regeneration. Requirements vary according to nutritional habits. Foods rich in vitamin E; soybean oil, vegetable oils, hazelnuts, walnuts, almonds, wheat germ, cereal grains, legumes, butter.
vitamin A ; It is necessary for the integrity of the epithelial tissue, it is an antioxidant. Therefore, it is an important vitamin for skin health. vitamin A; Liver, fish, milk-milk fat, egg yolk, orange and yellow vegetables and fruits also contain vitamin A precursors. The intake level varies according to age.
C vitamin; It is an antioxidant and takes part in collagen synthesis. (collagen is the protein that holds tissues together). Vegetables and fruits are rich in vitamin C.
Adequate balanced nutrition is important for skin health, especially vitamins A, C, E and minerals Selenium and Zinc. Consumption of plenty of water is necessary for the elasticity of the skin, however, the desire to drink water generally decreases during the winter months and people who do not get used to it reduce their water consumption. 2.5-3 L of water should be drunk daily, this amount should not be changed much in summer or winter. Too much sugary foods, too oily foods can cause acne and redness on the skin. With the cold weather in winter, the consumption of heavy sweets and nuts, especially oily ones, may cause dryness in some areas of the skin, and acne and redness in some areas. Studies have shown that those who prefer a diet low in saturated fat have lower skin deterioration, but no definite result is specified. A completely fat-free diet is also not the right choice because vitamin A and vitamin E, which are essential for skin health, are fat-soluble vitamins. For this reason, vegetable oils such as olive oil and sunflower oil should be included in the diet.
As a result, it is important to consume as much as 2.5-3L water in winter as in summer, to stay away from acidic drinks, saturated fatty foods, and to stay away from simple sugars. In terms of both the need for vitamins and the liquid content of fruits and vegetables, 5-6 portions of fruit per day and vegetables in the form of a vegetable meal or salad should be included in lunch and dinner. 2-3 walnuts-5-10 almonds should be consumed daily.
