I am 32 years old, my skin is dry so I look older than my age, less youthful, difficult to care for and apply makeup. Am I lacking any nutrients? What should I eat to better moisturize my skin? (Thanh Thao, Ho Chi Minh City)
Reply:
The skin is the largest organ of the human body, it acts as a barrier to protect the body from external threats such as chemicals, temperature and bacteria. There are nerve receptors on the skin that can sense touch and pain.
Dry skin is a common condition in all ages. Dry skin will make the body feel uncomfortable, sometimes easily causing dermatitis causing pain or itching affecting health and aesthetics.
This condition can be caused by pathological factors but can also be caused by inappropriate skin care and nutritional supplements. Pathological causes such as parakeratosis and psoriasis require eating anti-inflammatory foods to help reduce the symptoms of the immune system's response. The Mediterranean diet using skim milk, whole grains, fatty nuts, lots of green vegetables and ripe fruits is considered good and suitable for patients with psoriasis and eczema. Anti-inflammatory foods often contain many polyphenol antioxidants found in plants.
To limit dry skin, you should prioritize the following foods and nutrients:
Water : In the daily diet, besides ensuring nutrition, drinking enough water is very important. Drinking enough water helps the body eliminate toxins through urine, and also helps the body have smooth, not rough skin. Every day you should drink about 2 liters of water, prioritize filtered water with fruit juice from fruits containing nutrients that are good for dry skin.
Healthy fats : These are essential fatty acids that the body cannot synthesize itself and the only way to provide them is through daily food intake. Healthy fats found in fatty fish, nuts... help the body stay healthy, reduce inflammation, and reduce dry skin.
B vitamins : B vitamins are not only known for their calming effects on the nerves but also for their benefits for the skin. Scientific studies in dermatology show that B vitamins improve keratinocytes, which make up more than 90% of the cells in the outermost layer of the skin (epidermis). B vitamins reduce natural water loss in the skin, affecting human fibroblasts to help improve the texture and firmness of the skin. B vitamins are abundant in salmon, green leafy vegetables, liver and organ meats, eggs, milk, oysters, legumes, chicken, yogurt, etc.
Vitamin C: Nutrients found in many fruits and green vegetables are very good for skin health. Vitamin C has the effect of increasing collagen, preventing skin dehydration, increasing elasticity, reducing dry skin, and avoiding dermatitis.
Vitamin E : This vitamin has many antioxidant properties that protect the skin. It is also an essential vitamin for hormones that help increase and maintain collagen, reduce dry skin, and reduce sagging skin aesthetically. Vitamin E is abundant in nuts, spinach, olive oil, and whole grains.
Doctor Tran Thi Tra Phuong
Nutrihome Nutrition Clinic System
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