First, I think it's important to talk about what not to eat.

Now it happens to be summer, spicy things certainly can not eat, in addition to ginger, garlic and onion or eat less for the better, because these foods will stimulate the skin, it is easy to sweat in the summer, sweat drying is easy to block the pores, these foods are easy to aggravate the situation, so that like cold noodles crayfish this summer essential delicacy, in order to the skin is still to vigorously eat a little bit of it.

Then, girls in the summer, really do not go to eat popsicles and cold drinks, really hot but, you can drink more cold water, because cold food on the stomach is more hurt, and girls are prone to stomach cold. Once a person's stomach is not good, the whole skin condition will also be a problem, will immediately react to the face, and Coke Sprite carbonated beverages are more skin killers, summer or have to drink less, iced power do not drink.

And good food for the skin can not escape fruits and vegetables, but in addition to these, in addition, there are pig's trotters and chicken claws, because of which contains a lot of collagen, in the summer is very suitable for the often sweaty skin to supplement the gelatinous, but still to be avoided, these two things are certainly not to eat spicy brine, it is best to make soup to drink, coupled with the fire and beauty of the traditional Chinese medicine stewed together, it must be twice as much as half the effort.

Then eat fruit should also choose the right kind, like watermelon this kind of only water and sugar fruit in fact does not have much help for the skin, bananas and so on too dry fruit effect is also better than nothing, and fruit sugar are higher, as a girl can't have a good skin but lost the slim figure, right?

So I think the best skin beauty food or to go to the vegetables to find, my favorite two are tomatoes and cucumbers, first of all, these two kinds of vegetables can be eaten raw, bring aspect to work, the taste are on the sweet side, the water content is also sufficient, the taste is also the most like a fruit, so this summer, eat more of these two kinds of fiber and vitamin-rich vegetables, both whitening, but also regulate the intestines and stomach, the skin condition is bound to be better.

We recommend sea buckthorn or a range of sea buckthorn products.

Moreover, sea buckthorn is called the "king of VC", and girls who are concerned about skin care know that vitamin C is almost universally recognized for its whitening effect on the skin.

Sea buckthorn contains hundreds of nutrients needed by human body such as vitamins, amino acids, fatty acids, SOD, flavonoids, and trace elements, etc. Among them, the content of vitamin A, C, E, carotene is the highest among plants. Among them, the content of vitamin A, C, E, carotene is the highest among plants, the unsaturated fatty acid accounts for more than 70%, and the content of SOD is 4 times of ginseng. Sea buckthorn is not only comprehensive and rich in nutrients, but also the ratio of nutrients and human body's needs are very consistent. Sea buckthorn in the beauty of the main role is sea buckthorn oil, which contains a large number of vitamin E, vitamin A, flavonoids and SOD active ingredients can effectively prevent free radicals in order to achieve anti-aging effect, so sea buckthorn is used by the cosmetics industry as an important raw material for high-level cosmetic products, after the advanced process of extraction of cosmetic-grade sea buckthorn oil has high purity, high activity, and it is mainly used as a functional ingredient for cosmetics.

Ying Food Nutrition said focus: tomorrow is the March 8 Women's Day, every woman wants to be beautiful, the skin does not age, there is luster and elasticity, what to do? Vitamins are indispensable, iron is indispensable, natural plant pigments deep color, high quality protein should be sufficient, sleep should be enough.

Vitamins, no less.

Vitamins are a class of organic compounds necessary to maintain human life activities, in the body's content is very small, but in the metabolism plays a very important role. Among the many vitamins, vitamin A, vitamin E and vitamin C are antioxidant iron triangle, is to slow down the aging of the three guards! Women want to delay aging, the other is that the skin should be elastic, as if the baby's skin, watery and smooth! One of the vitamin B2 can maintain the integrity of skin cells, prevent dry skin, peeling and seborrheic dermatitis. Vitamin B2 can be obtained from foods such as milk, eggs, animal liver and cereal vegetables and fruits. Other vitamins also help with sleep and good mood, so the first step to becoming a queen is not to lack vitamins!

Iron supplement, good color

To look good, iron element is indispensable! Daily diet in meat, poultry, fish food in the iron absorption rate is relatively high, which is related to the iron contained therein is heme iron, but also with the meat factor, can promote the absorption of non-heme iron. In addition in the diet of vitamin A, beta-carotene, vitamin B2, vitamin C, etc. can promote the absorption of iron. Therefore, it is important to eat meat with fresh fruits and vegetables. Good food sources of iron supplementation are: animal liver, whole animal blood, livestock and poultry meat, fish, etc., while iron in vegetables, dates, brown sugar, etc. is not highly utilized.

Natural coloring for anti-aging

Anti-aging in addition to the just mentioned antioxidant iron triangle, there are some life encounter some natural pigments! In layman's terms, it is necessary for us to choose more dark-colored vegetables and fruits, which contain antioxidant function of phytochemicals, such as lycopene, carotene, anthocyanin, organic sulfides and so on. If for these phytochemicals can not understand, you can choose by color, each color of vegetables or fruits are several kinds, enrich the table, enhance the appetite, but also makes the skin dark spots slowly recede.

Good quality protein for good skin

There is no life without protein and good quality protein is needed for elastic skin. The main sources of high-quality protein are milk and its dairy products, beans and their products, meat, eggs and fish. In addition, there may be women who love beauty that collagen can make the skin more elastic, eat more chicken feet and pig's feet. In fact, this is a misunderstanding, chicken feet pig feet in the collagen and can not be utilized by the body, and the fat content is also high, eat more can not bring more benefits. To be rich in collagen, it is also necessary to have rich vitamin C intake. In addition to the beauty of women must not be in order to slim not to consume high-quality protein, otherwise the skin is not smooth.

Dietary fiber plays a big role

Every day to ensure that there are 300g-500g of fresh vegetables, 200g-400g of fresh fruits, 1/3 to 1/2 of the main food intake of coarse grains, potatoes or beans, to get a rich dietary fiber, can promote intestinal peristalsis, discharge of dirt, so that the intestinal tract is more unimpeded and healthier!

Adequate water intake is key

Women are made of water! In fact, women do not have as much water in their bodies as men! You must ensure 1800mL-2000mL of drinking water every day to renew the metabolic cycle in your body and expel the dirt! Focus on the importance of a glass of water in the morning and evening, do not wait until you are thirsty to drink water! If your skin is dehydrated, it will look dry and you won't be able to look like a queen!

Eat a sensible diet.

Diet should pay attention to all kinds of food should have a little, increase the complementary effect between nutrients. Also note that the eating time of the three meals should be regular, can not overeat without restraint, and not starving. In addition to snacks to have a choice, try to choose the original flavor of nuts, fresh fruit, milk, etc. as a snack to enjoy between meals. One does not affect the eating of the main meal, the second healthy snacks on the body less harm.

Mindfulness Sleep Exercise Foot

Quality sleep is indispensable if you want to look beautiful. No matter what, make sure to get 6-8 hours of adequate sleep. Sufficient sleep, good mental state, the mood is also more pleasant, beauty will also come! In addition, every day to ensure a certain amount of exercise, exercise sweating is a natural and healthy detoxification, can improve blood circulation, improve cardiorespiratory function, can be transported to the body of sufficient oxygen, and naturally, the skin will be more firm, more beautiful shape, the queen is also so born!

Everyone loves beauty, not to mention in this age where talent is the norm and face value is a plus. For women, have a good face, good skin will make the overall image enhancement. Good skin not only to test a variety of skin care products, eat is also very important, if you eat right, skin care will play a multiplier effect.

Here are some foods that are good for your skin with you. Milk is a must for the family. "With complementary organs, people fat white and happy" beauty effect. Soybean is a good assistant in skin care, because soybean is rich in plant protein and estrogen, modern nutrition has made in-depth study, dry soybean contains high quality protein about 40%, containing iron 55mg, and easy to be absorbed by the human body; containing phosphorus 2855mg, on the brain and nerve function is very good; in addition, it also contains vitamin A, B, D, E and so on. Regular consumption of soybeans and soybean products food, nutritious skin, muscle and hair, facial skin moisturizing, delicate white, eliminate the effect of wrinkles. Mushroom is known as the woman's " ace in the face ", mainly because the mushroom contains selenium. Selenium can promote skin metabolism and anti-aging, in the prevention of wrinkles in the effect is more worthy of expectation. Modern research has also found that walnuts contain phosphorus, iron, magnesium, calcium and other minerals and vitamins A, B, C, E, as well as proteins, vegetable fats, sugar and so on. Insist on eating walnut kernels, can make the thin body type of people plump and round, rough skin, dry people become delicate and smooth, elastic. Walnut kernel also has the effect of nourishing hair and hair growth. Meanwhile, barley, bamboo shoots, ginger, and various fruits will also keep the skin in good condition.

As good as things are, they still need to be taken in moderation. Maintaining a good diet and adhering to physical activity are also important to keeping good skin.

The authoritative interpretation of Pharmaceutical Affairs, unauthorized reproduction, plagiarism will be punished.

To face skin good, in addition to a good beauty sleep, do a good job of skin care, but also pay more attention to diet. Otherwise, so many female celebrities for why a beauty recipe, said they eat bird's nest ah, eat gelatin ah, these to supplement collagen.

As a commoner, eating these things every day would probably take the bottom out of your pants. Then we can choose something that civilians can afford to eat. For example, the civilian version of bird's nest, fungus. Silver fungus is rich in collagen and polysaccharides. Eating some silver fungus every day can moisturize your skin and replenish collagen.

Antioxidants are also key to protecting your skin, and oxidative stress can exacerbate skin aging. Vitamin C is a common antioxidant and is added to many skin whitening products. We can take enough vitamin C in our diet by supplementing fruits and vegetables every day to help our skin resist oxidation and look brighter. For example, kiwi, grapefruit, are good choices.

Glycation causes collagen to be destroyed and exacerbates the loss of collagen in the skin. So controlling sugar intake in your daily diet can reduce glycation of the skin. Things like cakes and colas that are high in sugar should be eaten sparingly or not at all during the day.

There are no ugly women in the world only lazy women and a woman's skin is a long-term investment in her business. That's why the following suggestions are worth collecting for you.

① Eat more fruits.

You can eat apples all year round. Some people describe children's faces as red like apples, which describes a kind of chiaroscuro. And actually, eating apples can also prevent the face from becoming waxy. Insisting on eating more apples can make your face red and chipper.

Eat more lemons. I've written a special post on the pros and cons of lemonade for those interested. Lemon is not recommended to eat directly, the average person can not accept that acidity, and eat directly is also easy to damage tooth enamel. Lemon water, plus passion fruit, honey, not only good to drink but also skin care.

② Drink more milk.

A lot of people say that drinking milk will make you whiter, and I am denying that. There is no substance in milk that can make your skin white. But it is true that drinking milk can make your skin better. The proteins and vitamins contained in milk have a natural restorative effect on the skin, making your skin more supple and slowing down the aging of the skin.

(iii) Long-term oral administration of vitamins C and E.

Vitamins are one of the most important things that can make your skin better. So I don't need to say much here, targeting is definitely more effective.

④ Eat more vegetables.

Eat more broccoli. It is rich in vitamin C and vitamin A and carotene. It strengthens the skin's resistance and keeps it elastic.

Eat more tomatoes. Tomatoes are rich in lycopene, which smoothes out wrinkles, smooths skin, prevents sunburn and lightens dark circles.

⑤ Eat more meat skins. Pork rinds, lamb rinds, fish rinds and so on and so forth. Meat skin is rich in collagen and elastin, which can increase skin elasticity and reduce wrinkles.

(vi) Eat more honey. Honey is a food that can help make many parts of the body better, not to mention the skin. Honey contains amino acids, sugars, and vitamins, all of which are good for the skin, and eating it regularly can make your skin rosier.

(7) Eat less spicy, oily and sweet foods. Eat more light food. If you harm your skin while nourishing it, then the homework to make it better will be in vain.

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The "face" problem is a special concern for every woman, so what food can make their skin better? If you are a beauty lover, you must look over.

To have good skin, you should never pin your hopes on a particular food, but rather eat a balanced and well-rounded diet.

Very often, will find that many women who love beauty shopping cart will always love a particular kind of business is also highly publicized eat can be beautiful skin products or food, but the effect is often poor. Because our skin is very "greedy", in order to have good skin, must be the need for a full balance of nutrients, and not a food can meet.

If you want good skin, I'll give you a pagoda, carefully follow this to eat, only reliable.

The Dietary Guidelines for Chinese Residents 2016 Edition is a guideline for everyone's health, and only when you are healthy are you qualified to talk about having a good look. Staple food to do coarse and fine collocation, vegetables and fruits should be sufficient, meat, eggs and milk can not be less, nuts and beans should be reasonably arranged, less oil and less salt to try to avoid heavy flavors (high oil, high fat, high salt, high sugar meals), and drink plenty of warm boiled water. Such a dietary pattern is the root of having good skin.

In addition to diet, eating a balanced diet, getting a good night's sleep, maintaining a good mood, and scientific skincare, these are also essential to creating beautiful skin.

To summarize is that our skin is very greedy, is like nutrient-rich, food variety, do not ever die loyal to a certain food can make your skin flawless. Still down-to-earth rational arrangement of meals, green habits, you will have a beautiful skin that others envy.

Food and lifestyle can change the look and eat for great skin, from the inside out!

Bingo~! That's the way it has to look for the true goddess standard! I think it's what every lady who loves beauty, including me, dreams of!

The key to having great skin is to capture the nutrients your skin needs.

What nutrition does the skin need?

Protein, water, micronutrients, vitamins and antioxidants, you can't have one without the other.

How do I get these nutrients?

With external supplements (skin care products, masks, etc.), they proved to be the icing on the cake.

Skin, is the tip of the iceberg of the body, skin nutrition needs body nutrition, health as the basis, and a healthy body needs more than 40 kinds and hundreds of plant compounds and the body's normal metabolism, such as the body's hormone levels, so it can not be a one-stop shop, which is not easy to have a good skin, right! But it is not unattainable, through a balanced diet, regular work and rest, peace of mind so that the whole body is healthy is the main point, so, in order to long-term good skin, eat well, drink well, sleep well, promote the normal metabolism of the underlying skin cells can be realized, can not be lazy, this cycle is relatively long but to solve the fundamental problem.

How do you eat well, drink well and sleep well?

1. No messy eating is an important and emergency way to improve skin texture.

Avoid sweets, sweet drinks, eat light, eat less salt (including hidden salt, such as a variety of salt-containing condiments, pickled foods and packaged foods containing salt), while paying attention to potassium supplementation, plenty of drinking water, plain water will do, drink until the urine is clear.

The purpose of doing so is to reduce the negative effects of sugar and salt on the body, high sugar state will damage our cells, you see diabetics are prone to non-healing skin can be understood, eat even the best nutrition does not help. Salt will take away the body's water so that the skin becomes dry (the dehydrating effect of salt, dry, rough fine lines also appeared, not fine and full is also very normal), on the other hand, it is easy to cause edema, such as puffy eyelids, puffy calves. Reduce sugar and salt intake, and a lot of water, while supplementing potassium through food, is to help the body discharge excess sodium, balance the body's internal environment, potassium and sodium balance, reduce the next day's edema, eyelid swelling.

2. will eat - adequate protein, adequate vitamins minerals plant compounds.

The usual food choices are whole grains and potatoes, which are more nutritious for the same amount of energy, fish, meat, eggs, milk and beans, which bring a good look and cellular materials, green leafy vegetables, which are rich in vitamins, minerals and plant compounds, and other dark-colored vegetables.

Skin first aid period, pay attention to potassium food intake: 1, potatoes, first aid period of the staple food can be replaced from rice pasta for potatoes, taro, lotus root, yams, sweet potatoes. 2, green leafy vegetables are generally high in potassium, emergency period can choose a day of full vegetarian, eat a lot of green vegetables.

3. Regular work and rest, appropriate movement, good body metabolism, sleep a beauty sleep.

In will eat on the basis of regular work and rest, do not stay up late, every day to ensure reasonable physical activity, these are the basis of the body's good metabolism, the basis of endocrine balance, but also has a very good regulation of emotions and decompression of the role of the skin is not good, with these good foundation, it is difficult, right!

4. Focus on skin care

Do a good job of skin cleansing, sunscreen, moderate protection and moisturizing, in the long run, hydration and water lock will make the cells more full, melanin and old cells and other waste waste metabolism accelerated, the skin color will be even, more visible white clear.

In short, internal and external care, good skin will be there!

However, there are people whose skin condition is related to genetics, diseases and special physiological periods, and the previous way can also be for it, not contradictory, while at the same time to therefore, it is important to put a good mind to treat.

Author introduction: He Li, registered dietitian, senior skills public nutritionist, nine-dimensional health college private dietitian & nutrition one-on-one studio, the second level of lecturers, the Sichuan civil rehabilitation hospital nurse in charge, the Chinese Nutrition Society member, the Sichuan Provincial Nutrition Society member. [Headline number: He Li said. Microblog: Nutritionist He Li. Rice ball: He Li's nutrition express. Thousand Chat Live: Mr. He Li]

Being beautiful and youthful is something that every one of us women dream of. So if we eat something to make our skin better is the most important thing we want to know. But it is true that a single food is not a solution at all. The human body needs more than 40 kinds of nutrients and hundreds of health ingredients, so a balanced diet is the way to do well. In addition to this, you need to pay extra attention to some of the nutrients that are particularly consumed and easily supplied in a tight supply, so that the quality of your diet can be taken to the next level. For women, anti-aging and anti-oxidant ingredients are very important.

Vitamin C:Good sources are mainly vegetables and fruits, such as chard, broccoli, chrysanthemum, bitter chrysanthemum, rape, jujube, kiwi, grapefruit and orange.

Vitamin E:The most content is vegetable oil, nuts, but they are not consumed in large quantities, vegetable oil is best limited to 25 grams or less, nuts not more than 10 grams per day, another source is green leafy vegetables, although the content is lower, but the consumption of large quantities.

Anthocyanin: protect vision, protect the skin, but also with vitamin C with the role of skin tissue repair and renewal, the main food mulberry, blueberries, blackberries, cranberries, purple kale, red amaranth and other fruits and vegetables. Black rice, purple glutinous rice, black soybeans, black kidney beans, red beans, black sesame seeds and all other outer skin black and red fruits and vegetables, grains, beans, etc.

The concept of good skin, for most of the country, should be fair and elastic skin, dietary, what are the foods that are more beneficial to the health of the skin?

First of all, whitening, for whitening, the role of food is very limited, in addition to inborn can not change the genetic factors, the rest is sunscreen, applying sunscreen, umbrellas, are good practice. But the sun's ultraviolet radiation on the skin, promote the body to synthesize vitamin D, which is the body's main source of vitamin D. If the exposure to sunlight is very little (separated from the glass, sunscreen, umbrellas, are basically unable to promote the body's synthesis of vitamin D), that the body is more likely to be vitamin D deficiency, vitamin D-rich foods are mainly deep-sea fish and liver, we usually eat less. Therefore, if in order to whiter skin, sunscreen measures to do a good job, it is best to appropriately increase the intake of deep-sea fish and animal liver, or take vitamin D supplements appropriately.

Besides skin elasticity, in the dermal layer of our skin, there is a large amount of collagen and water, which is the foundation for skin to have firmness and elasticity. Eating more fish, meat, eggs, milk and soy products and other foods rich in high quality protein can provide the body with the raw materials needed to synthesize collagen. Eating more vegetables and fruits rich in vitamin C can promote the body to synthesize collagen. Of course, it is also important to ensure adequate water intake, drink small amounts of water several times, do not wait until you are thirsty, and ensure that more than 1,600 milliliters (about 8 cups) of water per day.

The vitamin C just mentioned, as well as vitamin E (found mainly in nuts and soybeans), plus the antioxidant-rich phyto-active constituents of dark vegetables (such as anthocyanins, carotenoids, and lycopene), are all components with good antioxidant properties, which are also helpful in reducing oxidative damage to the skin.