What You Eat

“You are what you eat” belongs to the well-known wisdom such as “True beauty comes from the inside”. And two is a lot! The skin reacts to negative influences, no matter, whether they come from inside or outside, instantly: you will slack and tightens, developed a gray complexion, sometimes blemishes result, in extreme cases even skin inflammation. 

Principle should be taken that sufficient sleep and seems to the inner clock not too much stress. Ideally, they dispensed with excessive caffeine, nicotine and alcohol. Every day a healthy person should eat liquid approx. 2 liters. Most importantly you can prevent much with a balanced diet, because food is a kind of cornucopia for the skin. 

 The skin regenerates regularly. To replace the dead skin cells with new ones, need the cells “Feed” that gives them a reasonable mix of carbohydrates, protein, fat, minerals and vitamins. Carbohydrates are the most important energy suppliers and should be approximately make up 50% of food. Divided in single (fruit and grape sugar) mini (sugar, honey) and multiple sugar (starch from foods). Since the dual or multiple sugar only need to be split in the intestine to deliver energy, the energy supply runs here constantly. 

Therefore, they should be preferred the simple sugars to. Multiple sugars are in bread containing cereals, potatoes, fruit, rice and noodles, providing at the same time, fiber and vitamins. Protein is fed to the body in the form of proteins, which in turn provide the muscle, bone and cartilage, as well as amino acids necessary for healthy hair, nails and skin. In addition control hormones and enzymes, which are often constructed from proteins, important metabolic processes in the body. The immune system uses to the functioning protein. 

Protein deficiency too little collagen and elastin quickly through a reduction of the tissue noticeable. Proteins are contained in the following foods: Fish Meat Milk Dairy products (yogurt, cheese, cottage cheese) Eggs Soy products Legumes Whole grains Potatoes Nuts The recommended protein intake is 0.8 g / kg body weight, the maximum dose at 2 g / kg body weight. Fats are vital substances, however they should be consumed in moderation because too much can cause obesity and atherosclerosis (hardening of the arteries). 

Is a guideline that the fat should be no more than 30% of the diet. Especially on a large proportion of unsaturated fatty acids (Omega-3- and Omega-6 fatty acids), the fish and some high-quality vegetable oils such as RAPs, walnut and wheat germ oil contained in, emphasis should be placed. Vitamins and trace elements are involved in many metabolic processes, and considered to be the most important nutrients for the skin. The ACE vitamins and zinc, magnesium, iron, calcium and selenium as trace elements are particularly important. 

Vitamin A helps prevent skin aging and is part of green vegetables and carrots. In addition, the precursor of vitamin A, beta-carotene, protects against free radicals, among other things caused by UV radiation. Vitamin C plays a major role in the development of connective tissue and collagen formation. There more parsley, strawberry and sauerkraut in citrus fruit, many exotic fruits such as papaya, Kiwi and pineapple, bell pepper. Vitamin E protects the skin against environmental influences and can be found mainly in fish, nuts, whole grains, wheat germ oil and eggs. 

The B-vitamins B1, B2, B6 and Pantothenic acid are also important for healthy skin. They occur in almost all foods. Who want to eat healthy, takes care to comply with the “5 a day” rule, i.e. vegetable best three times a day and twice on the day of fruits to eat. Dietary supplements are not a substitute in the long term. A special focus should be placed on apples. They contain not only countless vitamins, but the active ingredient is in the Apple Peel pectin, which stimulates the digestion and can lower cholesterol. What is it called in the vernacular: “An apple a day keeps the doctor away.”