Unsaturated fatty acids such as oleic acid, present in olive oil and avocados, and the fat found in oils from seeds, nuts and fish oil (especially deep sea fish) are required to maintain a well-structured and hydrated skin.
Vitamin A plays a key role in the renewal of the skin and mucous membranes. It is found in animal foods: liver, milk fat, egg, whole milk. The beta-carotene, a precursor of vitamin A in the body, is abundant in green leafy vegetables and orange-red-yellow (carrot, tomato …) and certain fruits (apricots, cherries, melons, peaches, nectarines …).
Vitamin E acts by preventing the accumulation of free radicals (antioxidant) than in summer increased by the action of sunlight and cause the so-called “age spots.” We found good amount of vitamin E in the following foods: wheat germ and its oil, soybean oil, germ of cereals and grains, olive oil, green leafy vegetables and nuts.
Vitamin C is also a potent antioxidant and improves the production of collagen, a protein that keeps skin smooth and anti wrinkle. The best way to incorporate this vitamin is through fresh fruits and vegetables and raw. Abundant food in the following season: melons, strawberries, blackberries, green peppers, tomatoes and others who are in the market such as citrus fruits (oranges, lemons) and kiwi.
B group vitamins act on the skin, hair, mucous membranes and are involved in cellular renewal processes, among other functions. B group vitamins appear in most plant foods (vegetables, fruit, nuts, grains, legumes) and those of animal foods (meat and offal, fish and seafood, eggs and dairy products). Give special attention to folate, vitamin found mostly in green leafy vegetables, green vegetables, fruits, fortified breakfast cereals, liver and brewer’s yeast.
The selenium is a mineral with antioxidant activity, associated with a decreased risk of certain tumors, including skin cancer or melanoma. It is found in meat, fish, seafood, cereals, eggs, fruits and vegetables.
Zinc: it favors the formation of new proteins (cell renewal), participates in the fight against free radicals, promotes good skin and mucous membranes, providing tone and elasticity to the skin. Abundant in meats, offal, fish, eggs, whole grains and legumes.
Comments on this entry are closed.