Food affects the appearance of the skin. Some of them can make the skin clear and radiant, others can lead to the opposite result: increased oiliness and the appearance of rashes.
This information was reported by Glamor, URA-Inform reports.
Skin-healthy foods are rich in nutrients, vitamins, antioxidants and probiotics. Healthy food allows the human body to work correctly, which also affects the condition of the skin.
Foods with a low glycemic index
The glycemic index indicates how much a particular food increases blood sugar levels. With its sharp growth, the body reacts with increased production of sebum, which can lead to rashes. A US study found that 87% of 2,200 participants reported a decrease in facial inflammation after switching to low glycemic index foods. These include:
— apples, bananas, blueberries, cherries, oranges;
— carrots, tomatoes, cucumbers, lettuce;
— whole grain products;
— beans, lentils.
Probiotic products
Probiotics help keep skin clear due to their positive effects on the microbiome, according to scientists who conducted research on their properties. Probiotics are involved in regulating the number of bacteria in the body, preventing their overgrowth. They are rich in:
— fermented foods: miso, kimchi and some cheeses;
— yogurt;
— kefir;
— kombucha.
Omega-3 fatty acids
Eating foods rich in omega-3 fatty acids can also lead to clearer skin. They reduce inflammation in the body. One study found that taking omega-3 supplements daily led to a reduction in skin breakouts and inflammation. This beneficial substance is found in the following products:
— fish, including mackerel, salmon, herring, sardines and anchovies;
— oyster;
— flaxseed;
— chia seeds;
— walnut;
— soybeans.
Lean Protein
Including lean protein in your diet can help clear your skin. Scientists have found that eating this way significantly reduces rashes. Also during the study, the experiment participants lost weight, which may also have contributed to the improvement of their skin condition. Lean protein contains:
— chicken breast;
— white turkey meat;
— fish;
— beans, lentils;
— egg white.
Fiber
The fiber and polyphenols in vegetables improve gut health, reduce rashes and improve the appearance of the skin. American scientists came to these conclusions in their scientific work. Foods to add to your diet include:
— vegetables, greens;
— quinoa;
— beans, lentils;
— oatmeal;
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