Food
What should a woman's diet include? There are general rules that work for almost everyone: if you exclude genetics, allergies and dislike for some products.
We analyzed the numbers and made a list of five main recipes of beauty. Postpone the purchase of a new cream, take your food.
Clean Skin Recipe: Fiber and Yogurt
It is easy to understand from your face what is more in your diet - milk chocolate or slow carbohydrates, fatty meat or vegetables.
The fiber contained in cereals, fruits, and fiber vegetables is a “bowel brush”, and good digestion is almost always equal to good skin.
Do not need special detox diets and diuretic, washing out minerals - eat probiotics, prebiotics and whole grains.
Rash, inflammation and clogging of the pores often provoke fast carbohydrates and saturated fats. Sweets and products from refined flour will have to be eliminated, and animal fats will be severely limited and partially replaced with vegetable fats.
Recipe for moisturizing the skin: fish and oil
Genetic factors cause only 40 percent of aging skin. The remaining 60 percent - smoking, tanning and dehydration.
There are two types of aging: normal, in which fine wrinkles appear, and photodegradation — coarse deep wrinkles, pigment spots, and dilation of blood vessels. If you smoke, drink a little water and do not use protective equipment, you are likely to age according to the second scheme.
Dry skin and dehydrated - two different her condition. Dehydrated can even be very oily skin with shiny areas. In winter and in air-conditioned rooms, the skin is dehydrated in almost everyone who drinks less than 1.5 liters of clean drinking water per day. This volume does not include tea, coffee, juices, compotes and soups.
Dehydrated skin is very prone to the appearance of wrinkles, stretch marks and redness from stress. If you lose weight, it quickly loses its elasticity.
To keep the moisture in the skin, you need polyunsaturated fatty acids: most of them in red fish, avocados, nuts.
Omega-3 and Omega-6 fatty acids are really as important as they say about them in advertising. But you need to look for them not as part of creams, but in your own plate. Eat fish at least three times a week, and unrefined vegetable oils every day.
Cleaning and heat treatment destroy the Omega complex, so the oils must be added to salads or already prepared dishes.
Recipe for skin elasticity: milk and meat
Supporting skin tone elastin and collagen should not be obtained from injections and serums, but from products of animal origin. It is they who supply these proteins to the body.
How much protein do you need? About 300 grams of beef or 500 grams of dairy products is enough for a daily rate.
Be sure to ensure that their fat content is low: the daily rate should be only a quarter of animal fats. You can calculate the amount of fat you need with the help of an online calculator.
The recipe for a bright complexion: carrots and oranges, multivitamins and warm milk
Studies have shown that the most attractive is not a strong tan, which makes the skin dark and yellow, but a light golden hue. It can be obtained thanks to carotenoids - vegetable pigments from vegetables and fruits.
Also considered beautiful pink skin, saturated with blood. First of all, vitamin C affects the brightness of the complexion - its deficiency increases the permeability of the vascular walls, spider veins appear on the face, and the skin itself fades.
With a lack of vitamin B2, non-healing ulcers appear on the mucous lips and mouth. So spend the money set aside for a tanning bed, a jar of good multivitamins.
An additional factor affecting the complexion: healthy sleep. Add warm milk with spices to the menu for the night, it will calm and help you fall asleep on time.
And what worsens the complexion the most? Alcohol. Redness of the skin, purple spider veins and pronounced pores with time will be worse to disguise.
The recipe for healthy hair and nails: calcium, seafood and beef liver
When choosing a vitamin complex, look for a complex with added calcium. You can also get it from milk, which is best absorbed with whole grain products (and vice versa). Therefore, a great option for breakfast: whole grain bread with skim milk or a transparent layer of butter.
Mass benefits - in seafood. For a healthy person, 2–3 full-fledged seafood dishes are enough per week. There are almost 40 useful microelements in them, including phosphorus, iron, magnesium, copper, fluorine, selenium. These substances help maintain skin, hair and nails in good condition.
And biotin (vitamin H) is very important for the health of the skin and hair. Eat unpolished rice, beef liver, chanterelles, apples, and cauliflower.
The main recipe for beauty
Maintaining a great appearance is easiest if you eat right. A varied, balanced diet and avoiding alcohol make it possible to look good, even if you have just woken up.