Avocados, tomatoes, soybeans, and fatty fish are rich in vitamins, omega-3, selenium, and lutein, which help protect and nourish the skin.
Changes in estrogen and progesterone hormones in women aged 35-40 cause the skin to age quickly, become less firm, dry, and wrinkled.
Doctor Tran Thi Tra Phuong, Nutrihome Nutrition Clinic System, said that a scientific nutritional regimen containing good nutrients helps women maintain their health and slow down the aging process.
Fatty fish such as salmon, mackerel, and herring are rich in omega-3 fatty acids - important ingredients for keeping skin moist and supple.
Omega-3 fatty acids in fish have anti-inflammatory effects, prevent acne formation, and make the skin less sensitive to sunlight. Fish oil supplements can help fight the risk of autoimmune diseases that affect the skin such as psoriasis and lupus erythematosus.
Fatty fish are also rich in vitamin E, an important antioxidant for skin that fights damage from free radicals.
Avocado Contains healthy fats that are essential for keeping the skin moist and elastic. Avocados also contain compounds that can protect the skin from the harmful effects of sunlight, preventing signs of aging such as wrinkles, dark spots, and sagging face.
Avocado has many nutrients that are good for skin health. Photo: Freepik
Broccoli is rich in vitamins and minerals that are important for skin health, such as zinc, vitamin A, and vitamin C. It also contains lutein, a carotenoid that acts like beta carotene to protect the skin from oxidative damage. The compound sulforaphane in this food has the ability to fight skin cancer.
Soybeans supplemented with soy isoflavones every day help keep skin youthful, reduce wrinkles and improve elasticity. In middle-aged women, soy can also reduce dry skin and speed up collagen production.
Walnuts are rich in essential fatty acids that are good for the skin, which the body cannot produce on its own. Walnuts also contain more omega-3 and omega-6 fatty acids than other nuts. They are also rich in zinc, selenium, and vitamin E.
Tomatoes are rich in vitamin C, beta carotene, lutein and lycopene which can protect the skin from the harmful effects of sunlight, thereby limiting the appearance of wrinkles.
Water helps transport nutrients, eliminate waste from the body, regulate body temperature and protect organ tissues. Women should provide about 1.5-2 liters of water per day for the body from daily food and drinks.
Dr. Tra Phuong added that some essences such as lepidium meyenii (extracted from South American herbs) help enhance the activity of the brain-pituitary-ovary axis, stimulating the production of the three important hormones estrogen, progesterone and testosterone to help maintain youthfulness for women. P. leucotomos essence (extracted from South Central American herbs) has the ability to help protect the skin's underlying structure from the inside, bringing softness and brightness.
In addition, to protect and maintain healthy skin, middle-aged women need to reduce salty foods such as fish sauce, pickles, salted meat, sausages, ham, canned food, and instant noodles. Women should limit fruits high in sugar such as durian, jackfruit, and sugarcane. Getting enough sleep of 7-8 hours a day is also beneficial for the skin.
Hai An
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