With the addition of masks and disinfectants as part of the protection from the Covid-19 pandemic, our skin, which was very worn out in the summer months after the pool, sun and sand, was worn more than ever this summer. However, it is possible to renew our skin and the primary way is through our tables. Nutrition and Diet Specialist Evrim Demirel “We use many creams to make our skin look better and prevent wrinkles. In fact, making small touches in nutrition and lifestyle is of primary importance in protecting skin health. It is very important to consume plenty of water during the day, light exercises, avoid smoking and alcohol, remove caffeine from our lives and eat healthy. “It is absolutely necessary to consume some foods that contribute to the regeneration of the skin.” Nutrition and Diet Expert Evrim Demirel talked about 9 foods that help to renew the skin and made suggestions.
1 – Egg
Collagen is the most important protein involved in skin renewal and tissue healing. It is one of the best sources of collagen as it also contains other amino acids that make up collagen, including egg white, glycine and proline. However, of course, consuming whole eggs instead of just egg whites will provide healthy fat and high quality protein as well as collagen support. A healthy person can also contribute to rejuvenating their skin by consuming one boiled egg each day.
2 – Avocado
Avocado is one of the richest foods in terms of free fatty acids. It is also rich in vitamins A and C, which are good antioxidants in skin health. It can be consumed in different ways in our daily life. You can chop the avocado and consume it on salads, with differently made smoked or puree and garnish with the main meat dishes.
3 – Sunflower seeds
Sunflower seeds are a food high in linoic acid that can help regenerate skin cells. It reduces cellular inflammation associated with aging. You can help rejuvenate your skin by consuming sunflower seeds 2 or 3 times a week, not exceeding a palm.
4 – Red pepper
Red peppers are an excellent source of beta carotene, which the body converts into vitamins A and C. These caratonoids reduce sun sensitivity, reducing the appearance of fine lines around the eyes and the appearance of crow’s feet. In our daily life, we can regularly consume it raw with greens in our salads, as pepper paste in our meals or in our breakfasts.
5 – Salmon
Nutrition and Diet Specialist Evrim Demirel “Salmon fish contains free fatty acids, omega-3 fatty acids, which are good antioxidants. Free fatty acids are the building blocks for healthy skin cells. Our body does not have the ability to produce free fat cells, and by taking them with food, we can keep the skin thick, flexible and moist. At the same time, omega-3 fatty acids reduce inflammation that can cause redness and acne. For this reason, it is a great benefit for both our general health and our skin health if we take care of eating salmon once a week.
6 – Walnut
Walnut, which has great benefits for our skin health; It is rich in omega 3 and omega 6, which are free fatty acids that our body cannot make by itself. These are amino acids that increase the elasticity of the skin, prevent sagging and keep the skin young, which are important in the synthesis of collagen. Apart from that, it is also rich in zinc, which acts as a barrier by protecting the skin from harmful factors and combats wound healing and bacterial inflammation. In our daily life, it will be healthy to consume 2 or 3 whole walnuts every day in our snacks or breakfast.
7 – Tomato
Lycopene, which gives tomato its red color, is a powerful antioxidant that protects the skin from the sun’s harmful rays. We can use the tomato, which is rich in lycopene, as raw in our salads and as chopped tomatoes or tomato paste in our meals.
8 – Dark chocolate
The cocoa in dark chocolate contains a high amount of flovonaid, a good antioxidant. These flovonoids are important in tightening the skin. You can consume dark chocolate not exceeding 20 grams per day and containing more than 70 percent cocoa. Those below 70 percent will not be suitable for our skin health because they contain more sugar.
9 – Red grapes
They contain resveratrol, a compound obtained from the skin of red grapes. These resveratrols help slow the production of harmful free radicals that damage skin cells and cause signs of aging. During the red currant period, you can consume 1 portion (15-20 grains) or 1-2 tablespoons dry daily or at least 3-4 times a week ”.
