These Foods Renew Your Skin!

Our skin becomes quite damaged during the summer months, and with the addition of mask and disinfectant use as part of protection from the Covid-19 pandemic, it suffered more damage than ever this summer. However, the primary way to rejuvenate our skin also passes through our diet. Evrim Demirel, Nutrition and Dietetics Specialist at Acibadem Kadıköy Hospital, states: "We use many creams so that our skin looks better and wrinkles do not form. In fact, making small adjustments in nutrition and lifestyle is of primary importance in protecting skin health. Consuming plenty of water throughout the day, light exercise, staying away from smoking and alcohol, eliminating caffeine from our lives, and eating healthily are very important. We must definitely consume some foods that contribute to skin rejuvenation," she says. Nutrition and Dietetics Specialist Evrim Demirel explained 9 foods that help rejuvenate the skin and shared important information.

Eggs

Collagen is the most important protein involved in skin rejuvenation and tissue repair. Egg white is one of the best collagen sources because it contains other amino acids that make up collagen, including glycine and proline. Of course, consuming the whole egg instead of just egg white will provide healthy fats and high-quality protein in addition to collagen support. A healthy person can contribute to skin rejuvenation by consuming one boiled egg daily.

Avocado

Avocado is one of the most nutrient-rich foods in terms of free fatty acids. It is also rich in vitamins A and C, which are good antioxidants for skin health. It can be consumed in different ways in our daily lives. You can consume avocado by slicing it over salads, in different smoothies, or making it into a puree to serve as a garnish alongside main meat dishes.

Sunflower Seeds

Sunflower seeds are a nutrient high in linoleic acid, which can help with skin cell renewal. It reduces cellular inflammation associated with aging. By consuming a handful of sunflower seeds 2 or 3 times a week, you can help rejuvenate your skin.

Red Bell Pepper

Red bell peppers are an excellent source of beta carotene, which the body converts to vitamins A and C. These carotenoids reduce sun sensitivity and reduce the appearance of fine lines around the eyes and crow's feet. We can consume red bell pepper daily in our salads alongside greens, as pepper paste in our meals, or raw during breakfast on a regular basis.

Salmon

Nutrition and Dietetics Specialist Evrim Demirel states: "Salmon fish contains free fatty acids, which are good antioxidants, and omega-3 fatty acids. Free fatty acids are the building blocks for healthy skin cells. Our body does not have the ability to produce free fat cells; by obtaining these from food, we can keep the skin thick, elastic, and moist. At the same time, omega-3 fatty acids reduce inflammation that can cause redness and acne. For this reason, making an effort to eat salmon fish once a week provides great benefits for both our general health and skin health," she says.

Walnuts

Walnuts, which have great benefits for our skin health, are rich in omega-3 and omega-6, which are free fatty acids that our body cannot produce on its own. These are amino acids that are important in the synthesis of collagen, which increases skin elasticity, prevents sagging, and keeps skin young. Besides this, it is also rich in zinc, which protects skin from harmful factors by acting as a barrier, fighting in wound healing and bacterial inflammation. It would be healthy to consume 2 or 3 whole walnuts daily during our snacks or breakfast.

Tomato

Lycopene, which gives the tomato its red color, is a powerful antioxidant that protects skin from the sun's harmful rays. We can use tomatoes, which are quite rich in lycopene, raw in our salads, chopped or as tomato paste in our meals.

Dark Chocolate

The cocoa in dark chocolate contains flavonoids in significant amounts, which are good antioxidants. These flavonoids are important in skin tightening. You can consume dark chocolate containing over 70% cocoa daily in amounts not exceeding 20 grams. Those below 70% contain more sugar and would not be suitable for skin health.

Red Grapes

Nutrition and Dietetics Specialist Evrim Demirel states: "Red grapes contain resveratrol, a compound derived from the grape skin. These resveratrols help slow down the production of harmful free radicals that damage skin cells and cause signs of aging. You can consume red grapes in season as 1 serving (15-20 grapes) or dried as 1-2 tablespoons daily or at least 3-4 times a week," she said.