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Healthy Skin

How do you get healthy skin through food?
After the emergence of many side effects for most skin care, scientists now try to improve the appearance of skin by using the correct diet. The quality of food and daily routines directly affects the skin's appearance and health.

What are the fundamentals of good nutrition to get beautiful skin free from defects?
Fruits and vegetables
Fruits and vegetables provide the body with antioxidants, dietary fiber, are maintaining the vitality and freshness to the skin. Raspberries and strawberries contain anti-inflammatory antioxidants. So are the best fruits are beneficial to the skin.

Unsaturated fat
Saturated fat increase inflammation of the skin, it is necessary to use less of them as possible. You should eat unsaturated fats instead. Unsaturated fats are found in lean meat like chicken, Turkey, fish, lean beef and dairy-free or low-fat.

Omega-3
A very powerful anti-inflammatory that works to preserve the health of your skin. When you eat 120 grams of tuna fish or salmon twice a week provides the required quantity of Omega-3. You can also try flax seeds, soy and walnuts contain copious amounts of Omega-3. You can get medicines that contain omega-3 from pharmacies. Antioxidant
There are many antioxidants can protect tissue damage, so it's better to deal with a wide range of foods rich in antioxidants for diversity. Examples of beneficial antioxidant foods, spices such as oregano, cinnamon, turmeric, ginger, and soy products, green tea and dark chocolate.

The main important vitamins for the skin
Vitamin A
Promotes the preservation of the integrity of skin cells repair damaged ones. Lack of this vitamin causes to skin dryness and crusts. Found in liver, egg yolks, dairy, spinach, broccoli, asparagus, carrots, sweet potatoes, pumpkin, parsley, apricots, peaches, mango, and papaya.

Biotin or vitamin B
Forms the basis for skin, nails, and hair cells. Found in bananas, eggs, oatmeal, rice.

Vitamin C
It is a perfect antioxidant for the skin where the skin is protected from sun damage, smoking and pollution. Vitamin c stimulates collagen production in the skin. Available in citrus fruits (oranges, lemons, and grapefruit), strawberries, broccoli, tomatoes, parsley, peppers, and green leafy vegetables.

Vitamin E
Protects the skin from the harmful effects of free radicals in the body which cause damage to skin cells. Found in vegetable oils, nuts, olives, spinach, asparagus, egg yolk, and soybean. Selenium Protects the skin from the harmful effects of sunlight by reducing the impact of free radicals caused by exposure to the Sun. Found in whole grains, garlic, eggs, liver, and wheat germ, seafood, such as tuna, salmon, garlic, nuts, eggs, and brown rice.

Zinc
Zinc plays an important role in maintaining the purity of the skin free from Acne by controlling the amount of oil produced by the skin. It also plays an important role in cell growth and regeneration.
Found in oysters, lean meat, pumpkin seeds, ginger, nuts, oatmeal, and eggs.
Finally, you should know that skin health is linked to the health of the body, so make sure to get the proper nutrition and eating all the nutrients in adequate amounts.