Proper Nutrition for Healthy and Beautiful Skin

Our skin, which covers our entire body, protects our body, has an extremely complex and perfect structure, is 1mm thick and consists of layers. It is the protective cover of our body. Our body's first connection with the world is through the skin. The skin generally consists of three parts: epidermis, dermis and hypodermis. The cuticle is the outermost layer and consists of dead cells. In the middle are the cells that give our skin its color. The bottom layer is a structure with cells that are constantly renewed.
 
Our skin, of course, is affected by many things, including internal and external factors. Especially the environmental effects we are exposed to during the day, the diseases we have, the foods we consume and the amount of water we take affect our skin. It should not be forgotten that the skin is fed orally and is supported from the outside.
 
Nutrients have different strengths and importance for each part of our body. For our skin, which is very much affected by the foods we consume, we must eat the right and balanced diet. With proper nutrition, it is possible to have both a healthy body and a healthy skin. With the right nutrients consumed, our skin gets a smooth, healthy and youthful appearance. This is possible with a healthy blood circulation. While the blood carries all the micronutrients that our skin needs, it also removes all the harmful substances. We should consume the right foods for our skin, which is affected by the foods we consume. Which foods should be consumed for our skin, which works actively throughout the day, especially during seasonal transitions, cold and hot seasons?
WATER CONSUMPTION
 
Water consumption is very important for healthy blood circulation. Water, which helps to remove toxins from the body, also has a repairing effect on skin cells. Adequate consumption of water on a daily basis keeps the skin moist and prevents it from drying out.
 
OMEGA 3 AND OMEGA 6
 
Omega 3 and Omega 6 fatty acids, which are skin-friendly fatty acids, are fatty acids that are not produced by our body and that we have to take with food. These fatty acids make the skin look more supple, smooth and youthful. Foods rich in Omega 3 and Omega 6 are eggs, fish varieties, walnuts and green leafy vegetables.
 
TOMATOES
 
Being a powerful antioxidant, tomato is one of the indispensable foods for skin health. Thanks to the abundant lycopene in tomatoes, it prevents the formation of wrinkles on the skin. Lycopene is a substance that is more easily released with heat and dissolves in fat. Tomatoes, especially lightly cooked and topped with a few drops of olive oil, are a stronger source of lycopene.
 
KEFIR
 
Kefir, which strengthens the immune system, also contains antioxidant components, protecting the skin against oxidative stress and delaying the aging of the skin. A daily glass of kefir is recommended for skin health and immune system.
ORANGE FRUITS
 
It is very rich in vitamin A and vitamin C. Consuming only oranges, tangerines or grapefruit should not be contented with. Natural jams made from citrus peels should be consumed in order to benefit from this substance called 'd-limonene', which is found in the peel of citrus fruits, which has a protective effect against skin cancer.
 
BROCCOLI
 
Containing important minerals for skin health such as zinc, vitamin A and vitamin C, broccoli helps prevent oxidative damage that causes dryness and wrinkling of the skin, thanks to the lutein it contains. Lutein appears more in broccoli, which is consumed raw, especially in salads.
 
In addition to all these foods, in fact, all foods in nature have benefits for the skin. In order for our body functions to continue without any problems, regular consumption of vegetables and fruits together with water consumed in sufficient amounts daily is very important for skin and body health.
 
Lecturer Aylin Koc