A varied diet will help maintain skin beauty, health, and youth. In an interview, cosmetologist Elena Anoiko recommends composing your diet, observing the proportions of 30% protein, 30% fat, and 40% carbohydrates.
Protein is the basis of the body and the building material for collagen and elastin. Its main sources are meat, fish and eggs.
Lean meat helps build muscle mass, helps control weight and improves metabolism, the cosmetologist notes. 100 g of meat contains 20-25 g of protein. The average daily protein intake is 0.75 – 1.5 g per kg of body weight, of which 55% should be animal proteins.
Chicken eggs are a source of high-quality proteins and amino acids. The daily norm is 2-3 pieces per day.
Red fish and cod liver are rich in protein and omega-3 polyunsaturated fatty acids, which reduce inflammation in the body and maintain skin hydration levels. Fish contains the antioxidant astaxanthin – it gives the skin a healthy and radiant appearance, protects against photodamage and prevents the appearance of age spots. WHO recommends eating about 300 g of fish per day.
Walnuts, flax seeds, chia, and avocado are the most popular sources of plant fatty acids. They help the body absorb nutrients and vitamins, help moisturize the skin, and protect against damage.
Citrus fruits are rich in vitamin C, which stimulates collagen production and reduces the appearance of wrinkles.
Vegetables, fruits and berries will provide antioxidant protection, comments the cosmetologist. Spinach (a source of vitamins A and C, iron) and carrots (beta-carotene) are especially useful. Blueberries, raspberries, strawberries and blueberries contain many antioxidants, including vitamin C and polyphenols.
Green tea is valuable for the presence of catechins, which improve the overall condition of the skin and help reduce inflammatory processes, the specialist said.
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