There are probably more than a few people who have had the experience of having trouble applying makeup when their stomach is not feeling well after a series of events or having breakouts from eating junk food too frequently.
Healthy dietary habit is the base of your beautiful skin. Here we introduce you the good habits for your skin health.
Dietary habits that may cause rough skin
Overeating
Many people will eat more than before, such as picking snacks to relieve stress and having food within reach when working remotely. Overeating strains the stomach and intestines, contributing to dull skin and poor complexion.
Imbalanced diet
There may be a case that the menu was unexpectedly only carbohydrates eventually while you think you are healthy because you cook for yourself. Continuing meals mainly with carbohydrates causes a lack of protein and minerals, making it challenging to create healthy skin.
Lack of water
If you have fewer opportunities to go out and live a less active life, you will be less likely to get thirsty. Water in the body carries oxygen and nutrients and collects waste products through blood vessels and lymphatic vessels.
What are the dietary habits that prevent rough skin?
Breakfast
First and foremost, don’t skip breakfast. However, preparing a nutritionally balanced meal every morning is challenging. Also, some people may not be hungry when they wake up. A glass of milk and a banana is OK for such a person. Putting something in your mouth will turn on your sympathetic switch, and the autonomic nerves are easier to prepare, helping to bring the turnover closer to normal.
Lunch/Dinner
Ensure you have a well-balanced intake of the three major nutrients (carbohydrates, proteins, and fats), vitamins, and minerals. Suppose you imagine a set meal format with staple foods such as bread and noodles, main dishes such as meat, fish, eggs, and side dishes such as vegetables, fruits, and mushrooms. In that case, it will be easier to maintain a nutritional balance.
We also recommend serving it with hot soup. If you make soup with lots of ingredients, such as vegetables and mushrooms, and eat it at the beginning of your meal, dietary fiber will prevent a spike in blood sugar levels. Also, taking fermented foods will improve the intestinal environment; I mean Japanese Miso soup for the latter.
Furthermore, for beautiful skin, the following nutrients should be proactively taken so as not to be deficient.
Nutrients and foods you need to eat consciously
Vitamin B2
Vitamin B2 keeps skin healthy and supports turnover. Foods rich in vitamin B2 include dairy milk, yogurt, cheese, eggs, almonds, spinach, etc.
Vitamin B6
Vitamin B6 prevents dermatitis and controls sebum. Pork, milk, salmon, beans, eggs, etc. contain a lot of it, but since pork has a lot of fat, it may be better to remove it.
Vitamin C
Vitamin C is essential for the synthesis of collagen. Vegetables rich in vitamin C include paprika and broccoli. However, it is soluble in water and sensitive to heat, so it’s better to take it from cabbage that can be eaten raw, kiwifruit, strawberries, navel, and other fruits.
Potassium
Avocados, potatoes (taro, sweet potato, potatoes, etc.), almonds, peanuts, and spinach are rich in potassium, which helps cell metabolism and promotes skin regeneration.
Calcium
Calcium brings turnover closer to normal and is essential for smooth and transparent skin. Dairy products such as milk, cheese, yogurt, small fish that are eatable to its bones, etc., contain large amounts.
Is it possible to use supplements? How to drink effectively
For minerals that tend to be deficient in food alone, you may want to consider using supplements.
For example, iron and zinc are essential minerals for maintaining healthy skin and promoting recovery from skin problems. In addition, as widely known, women are more prone to iron deficiency than men, primarily because of menstruation.
You will need to follow the prescribed amount of supplements and how to take them. It will be crucial to continue it for a certain period steadily. If you drink a lot of it at once because you’re concerned about skin problems, or if you stop drinking as soon as you see improvement, it won’t work well in your body.
In addition, vitamins and minerals work together, not independently. Remember that taking a specific supplement won’t make your skin look better. Please use it with the awareness of supplementing what is difficult to take from meals.