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PROTECT YOUR SKIN WITH THESE NUTRIENTS
Reminding that we should pay more attention to our skin health in the summer, said: ‘it is possible to protect against the harmful UV rays of the sun with some nutrients that we will consume.’
In summer, the importance of protecting our skin from the harmful effects of the sun increases a little more. Using regular sunscreen is one of the most effective methods.
But some foods can also protect the skin from UV rays, especially thanks to their antioxidant, melanin and water content, expert dietitian in Antalya noted the factors that accelerate skin aging and listed the nutrients that contribute to skin health in the summer as follows.
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BEWARE OF THESE 4 RISKS FATS
Because the structure of cells is fed from food, the composition of the nutrients consumed is reflected throughout the body. Our skin, which is our largest organ, is also one of them. Our body constantly tries to repair or replace cells whose structure is worn out. In other words, signs of aging in a body that is not fed with nutrients of high nutritional value appear earlier than in a body that is fed close to the needs of the body. Generally; 1 – high sugar diet 2-high fat diet 3 – excessive exposure to sunlight (it is enough to sunbathe for 15-20 minutes every day to store vitamin D) 4-consumption of overcooked meat varieties accelerates skin aging.
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FOODS THAT STAND OUT IN MAINTAINING SKIN HEALTH
Glutathione
It’s so important, it’s in every cell in our body. It is one of the most powerful antioxidants and can be increased by diet. Our body naturally produces glutathione from the amino acids cysteine, glutamine and glycine. But as with everything else, its production slows down as it ages. Sulfur-containing nutrients containing amino acid building blocks necessary for glutathione production are important. Broccoli, arugula, radish, garlic, onions are vegetarian sources of glutathione, while Turkey, red meat, fish and chicken are animal sources.
Fruits with high water content
Water from the food we eat moisturizes the body more effectively than the water we drink. For this reason, we want to consume more fruits and vegetables in the summer. Examples include watermelon, strawberry, melon, peach, orange, milk, cucumber, lettuce, tomato, pumpkin.
Melanin-enhancing foods
Melanin is the substance that mainly gives color to the skin, hair and eyes. Melanin is the first to protect us from the sun’S UV rays. Our body has developed melanin over thousands of years, and it can also be produced by our body in the selection of appropriate nutrients. Dark fruits and vegetables such as Yesil, beets, strawberries, cherries, blueberries, artichokes, dark chocolate are examples. Red meat, fatty fish, chicken, eggs, milk, cheese with tyrosine content also support antioxidant capacity by promoting melanin production. Riboflavin also acts similarly to tyrosine. It is essential for energy metabolism and many cellular functions. It is most commonly found in red meat, milk, salmon, mushrooms and spinach.
Vitamin A
It is very important for Optimal skin health in Turkey, appearance and integrity. Studies show that retinol, i.e. vitamin A, prevents skin cell regeneration, collagen production, cell damage and premature skin aging. The main sources of vitamin A are salmon, green, dairy products, eggs, fish, shrimp, carrots, tomatoes, green leafy vegetables, apricots and plums.
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