Healthy skin tips and diet

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Healthy skin tips and diet

Healthy skin, healthy skin tips, healthy skin diet
Healthy skin

There is few steps that we follow to get heathy skin.

1. Reduce refined sugar

Excess sugar is linked to: 
  • Skin wrinkling
  • Sagging
  • Premature aging
Who(world health organisation) recommendation:
Keep refined sugar under 25gram per day

Why does sugar cause wrinkling, sagging and aging?
Ans. Glycation occurs when sugar binds to protein. Combined with high glucose make collagen inflexible. That's why sugar cause wrinkling, sagging and aging.

2. Limit high-glycemic foods

High glycemic food example:
  • Cake
  • Cookies
  • Crackers 
  • White bread
  • Rice cake
That types food that will raise blood sugar quickly.
High-glycemic food are associated with acne.
Stic to low and medium glycemic index food like vegetables and fruits.

3. Eat enough protein and vitamin c

Healthy skin, healthy skin diet, glowing skin
Vitamin c fruits

Protein+vitamin c are building blocks for collagen.
Make sure you get enough protein.
Vitamin c we get in fruit like orange, lemon and vegetable like tomatoes.
That building blocks for Collagen.and that make our skin healthy and glowing.

4. Eat enough Omega 3 fatty acid

That helps:
  • Reduce inflammation
  • Helps with acne
  • Reduce premature aging
( Animal-based ) Omega 3 source:
  • Salmon
  • Herring
  • Mackerel
  • Sardines
  • Anchovies
( Plant- based ) Omega 3 source:
  • Hemp seeds
  • Chai seeds
  • Walnut
  • Flax seeds
That make our skin healthy and glowing.

5. Eat enough fruit and veggies

Glowing and healthy skin diet, glowing skin, fruit and veggies
Fruit and veggies

How much fruit and veg should you eat?
Many different organisation recommend 1/2 a plate per meal.
That make our skin healthy and glowing.

Advantage of eating different fruit and veggies

  • Variety of vitamin
  • Variety of minerals
  • Many different phytochemicals.
Example: Watermelon
  • Contain lycopene
Lycopene help with sun damage.

 Vegetable:

 Onion
  • Contain quercetin
That can help with scar reduction.

6. Get enough zinc

Healthy skin diet, healthy skin tips, soaked bean
                  Soaked bean

Low zinc levels are linked to acne.
Zink source: 
  • Soaked bean
  • Legumes to get more zinc Frome them
Note: zinc can be hard to absorb.
There we eat soaked bean that source of zinc that makes our skin healthy and glowing.

7. Eat both probiotics + prebiotics

Good bacteria for our gut.

Food for that bacteria.
PreBiotic and probiotic foods are make our skin healthy that increase level of Collagen.

Probiotics food options:
  • Kimchi
  • Yogurt
  • Fermented veggies
  • Kefir
Prebiotics Food options: 
Eating fiber rich food
  • Garlic
  • Onion
  • Asparagus
  • Apple
  • Oats

8. Avoid dairy and see how it goes

Healthy skin, dairy milk
Dairy milk

A few studies have found a positive relationship between dairy and acne occurrence.

There we avoid dairy milk and bread that acne occurrence.

That eight steps make our skin healthy.
Do you want glowing skin? 

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