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What you eat changes your skin! Easy nutrition advice for a better appearance.

[Step 4]
Tips to enhance your skin's inner beauty, today

Advisor Photo: Sachiko Ueda

Writer:Sachiko Ueda

Beauty Specialist / Writer / Beauty Commentator

Tips to enhance your skin's inner beauty, today

Beautiful skin is decided from the inside, out

In order to foster healthy skin, it is important for you to not only take care of it from the outside, but also from the inside by consuming proper food and nutrients. More than anything, creating an environment for the healthy birth of cells is what creates beauty. In this article, you will learn about the everyday foods and nutrients you should consume to improve your skin, as well as those that you should avoid.

Nutrients form the basis of beautiful skin

Nutrients you should consume

The basic nutrients that you should consume for more beautiful skin include essential fatty acids, vitamins and minerals, lactic acid bacteria and enzymes for intestinal health, and dietary fiber. By consuming these kinds of ingredients, your skin will change for the better.

  • Protein and Essential Fatty Acids

    The skin is composed of mainly protein

    When looking at the skin's composition, you'll find that it is mostly proteins such as keratin in the epidermis, and collagen and elastin in the dermis. For this reason, it is important to take in good sources of protein, such as from chicken or red meat. Furthermore, cell membranes are composed of essential fatty acids that cannot be formed in the body, so, in order to have a healthy skin turnover, it is important that you have an outside source of them.

  • Vitamins and Minerals

    Essential nutrients for healthy cells

    Most people know by now that vitamins are important for the skin. In particular, Vitamin A is important for the cells that make up the skin, vitamin B for enhancing cell metabolism, and vitamin C for the promotion of collagen formation and skin clarity. In addition to these vitamins, minerals are essential for the skin and for mucous membrane health.

  • Fermented Food and Dietary Fiber for Intestinal Health

    The intestines and the skin are closely related

    Have you ever noticed that skin breakouts and constipation seem to occur at the same time? It is said that the skin acts as a mirror of the intestines, in that whatever is happening in the intestines can be seen in your skin's condition. Therefore, in order to improve your intestinal health, it is important for you to consume things like yogurt or fermented foods. Furthermore, dietary fiber is important because it works to reduce harmful bacteria and substances in the intestines.

Choosing Foods that are Good for your Skin

Good and Bad Foods

There are those foods that are good for the health of the skin, and then there are those, such as sweets, that are bad for it. As too much self-control may be a cause of stress however, I can forget the occasional sweets as a reward.

Foods that are Good for the Skin

  • Green and yellow vegetables
  • Mushrooms
  • Seaweed
  • Red meats
  • Salmon and other foods containing astaxanthin
  • Chicken
  • Seafood
  • Natto
  • Fermented food

Consume these to improve your skin

In order to improve the skin's condition and turnover, it is important to consume enough essential nutrients every day. In addition of plenty of vegetables, this also means consuming enough protein. Furthermore, fermented foods and dietary fiber, such as kimchi or yogurt, should be consumed—even when dining out.

Foods that are Bad for the Skin

  • Fast food
  • Sugary sweets
  • Canned coffee/drinks with added sugar
  • Sports drinks
  • Juices
  • Oxidized foods
  • Trans fats
  • Foods with large amounts of sugar
  • Meat with excess fats

Foods that are Bad for the Skin. Avoid at all costs!

When it comes to the skin, too much sugar is the main enemy. When consumed in excess, sugar causes glycation and promotes skin aging. This process, called saccharification, makes the skin lose firmness and become dull. Furthermore, using oxidized oils in your cooking can increase the amount of active oxygen in the body—known to be bad for your body. Finally, it is important to avoid consuming too many fatty meats.

Improve your skin with these little tricks

Tips for Improving your Skin's Condition

One easy way to improve your skin's condition is to focus on the order of your meals. By making small changes like consuming vegetables and seaweed first, or choosing water and room-temperature foods when possible, can make a big impact on the road to beautiful skin.

  • Always Eat Your Vegetables First

    To lessen spikes in blood sugar levels, consume dietary fiber first

    Spikes in your blood sugar levels can be moderated by consuming your dietary fiber first—foods like vegetables, mushrooms, and seaweed. Not only do these foods have fiber, but they also have less fat and prevent saccharification, a cause of skin aging. When eating out, or at times when it is difficult to get enough fiber, you can talk consume supplements to help you with this.

  • Order your Drinks without Ice

    Rapidly cooling your body can have an adverse effect on your circulation

    Cooling your body through things like ice water can decrease your blood circulation, which can cause swelling. If your circulation is bad, the blood flow loss to your face will worsen your complexion. A loss of blood flow will also lead to a buildup of toxins in your skin, so whenever you're out at a restaurant, be sure to request your drinks to be ice-free. Coincidently, in many Asian countries known for beautiful skin, such as Taiwan or Korea, water is served at room temperature as a matter of course.

  • Warm the Body with Foods like Ginger

    Warm the body, increase blood flow, and foster beautiful skin

    One key strategy for good health is to promote blood flow. Not only can nutrients be properly circulated, but your skin's color will become more beautiful. Ingredients such as ginger, known for their warming properties, are especially beneficial in the winter and can be used in both cooking and in drinks like ginger tea. Furthermore, ingredients that are raised in cold regions, such as apple or buckwheat, can have warming effects on the body.

Summary

Choose ingredients that both improve circulation and benefit the skin

Everyone knows the phrase "You are what you eat", but when it comes to skincare, it is really true. By choosing ingredients that are good for the skin and promote circulation, you can add warmth and clarity to your complexion. While the skincare products you choose are important, choosing what to eat is also critical.

[Step 3] Enhancing your skin's natural power [Step 5] Things we tend to forget when selecting skincare products

Advisor Introduction

Advisor Photo: Sachiko Ueda

Sachiko Ueda

Beauty Specialist / Writer / Beauty Commentator

After being selected as a Clarion Girl in 1991, Sachiko Ueda worked as a model and reporter before becoming a beauty writer in 1996.
In addition to Japanese beauty trends, she also reports on beauty trends from across Asia, including Korea and Thailand.