A full diet for a healthy skin

Posted by Elisa Ansar on

Why is it important for skin health to consciously deal with its nutrition?

a lack of minerals or high inflammatory values ​​can have enormous effects on the skin. There are many foods that can reduce with their ingredients that can reduce inflammatory values ​​in the body.

a varied, full diet and an occasional supplement by one or other super food are completely sufficient to get to all important nutrients. And if you have appetite for chocolate or something "unhealthy", you should not have a guilty conscience after consumption. It's just important to keep the balance.

nourish bases

fresh fruits and vegetables help our organism through its base-building properties. The majority of the diet should consist of base-forming food to prevent acidification. It is also helpful to drink enough water to relieve the body and reduce loops regularly.

One of the most important building blocks of a full, base supercourse include foods rich in antioxidants, vitamins, minerals and trace elements. Whole grain products, fruits and vegetables are very high on the list. The included micronutrients are capable of influencing acid-forming processes, thus relieving our organism. To be added to a few of these trace elements and minerals with the food, the body operates on body's own reserves, such as. B. from bones, teeth and organs to neutralize acids.

a predominantly basic diet is ideal for opposing robbery on its own body and bringing the acid base household to balance. At the same time, a bases-surprising diet has a positive effect on skin health.

It does not have to be complicated to eat healthy

fast-prepared smoothies and vegetable soups are an uncomplicated way to get numerous macro and micronutrients. Also a busy wholegrain bread, an oatmeal or stew with lenses, are simple but nutritious dishes and also slightly digestible.

For a base supercourse, the following foods should be regularly on the table:

  • fresh fruits, fruits and berries
  • green vegetables, cruciferous vegetables and colorful vegetables
  • seeds and nuts
  • wholemeal cereals and pseudo grain (millet, amaranth & amp; Co.)
  • sleeve fruits
  • herbs and spices
  • fermented foods, z. B. Sauerkraut
  • Plant oils with a high proportion of omega-3 fatty acids
  • sufficient still water and herbal tea

    Omega-3 fatty acids against increased inflammatory values ​​

    Natural vegetable oils are rich in valuable ingredients that have a positive effect on health. Fat acids provide important energy for our body and for our skin. They improve the intake of vitamins, the production of enzymes and strengthen the immune system.

    a balanced intake of essential fatty acids has a positive effect on health. In particular, omega-3 fatty acids have an impressive effect on the human organism. Herbal oils with a particularly high omega-3 fatty acid content are linseed oil, hemp oil, chiaim seed oil and walnut oil.

    here the most important advantages in relation to a healthy skin and the refinement of the skin image:

      the omega-3 fatty acid alpha-linolenic acid that occurs mainly in vegetable foods is particularly inflammatory.
        • a regular intake of omega-3 fatty acids even resists the dimensions of UV rays and acts like an additional, natural Sunscreen factor. Nevertheless, this effect does not replace the sunscreen.

          By taking omega-3 fatty acids, there is less to the formation of shed or eczema, even skin-offs occur less often. It has been proven that the treatment of chronic skin diseases such as psoriasis or neurodermitis can be supported with omega-3 cures.

          summarizes the intake of oils with a balanced proportion of omega-3 fatty acids for a resistant, protected and elastic skin, which is soft and supple. Omega-3 fatty acids should even make happy as they lift the dopamine level.

          the right ratio

          The recorded oils and fats should have a coordinated ratio of omega-3 and omega-6 fatty acids in everyday life. Only then do vegetable oils have a positive effect on the skin condition. Only in joint interaction unfolds the benefits of fatty acids completely. While the omega-3 fatty acids, for example, operate anti-inflammatory effects, the omega-6 fatty acids are completely reversed. They protect the organism with the reinforcement of inflammation.

          the diet of the Western population is unfortunately strong omega-6-burdeny, which promotes the development of chronic inflammatory diseases. Therefore, a balancing supply of omega-3 fatty acids is enormous to maintain the inflammatory processes in the organism. Omega-3 and omega-6 fatty acids are each converted by the same enzyme to inflammatory fabrics. There is an omega-6 excess these enzymes are blocked by omega-6. Only when an omega-6-omega-3 ratio of about 3 to 5 to 1 prevailed, the omega-3 fatty acids are also able to pinch to the enzymes for conversion. It is therefore important that a healthy balance of anti-inflammatory and inhibitory substances exists in the organism.

          stay in balance

          Let's not go crazy, because it is possible without much effort to feed fully. Already a bit know, suffice enough to use intuitively healthy. Especially, value should be placed on remaining in balance. Various circumstances and factors can trigger fast, cravings or desire to not quite so healthy food. Mostly behind it is a lack of certain nutrients and the body knows exactly why he now develops this need. Yes, even in chocolate and bread are important nutrients for us. To the less healthy building blocks of these foods, such. B. the sugar, to compensate again, can provide a large, colorful salad or a vegetable soup the next day.

          In all the influences from the outside, as supposedly perfect our diet has looked out, we can rely wonderfully on our gut feeling and eating from whom we know it Good us! And this also includes an ice cream, a large bowl of Pasta or a pizza. With some exercise and a minimal understanding of a healthy balance, it is possible to get in harmony with an intuitive of healthy food in no time.

          We wish you a lot of fun to put you under pressure, but to learn to hear your body. ISS you healthy and cheerful!

           Picnic Girls

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