There is a serious relationship between the way we eat and the way we look as well as our health. It is of great importance that we consume certain nutrients regularly for a bright, smooth, vibrant, natural-looking skin. In fact, by paying attention to what we eat in the face of many diseases such as heart disease and high blood pressure, we can increase our power to cope with our diseases. Did you know that the same is true for our skin as it is the largest organ in our body?

It is of great importance that we consume certain nutrients regularly for an attractive and glowing skin. Be sure to include the foods below in your diet, especially to protect yourself from the negative effects of the sun and to have a healthy skin.

 

Fish

In addition to being a quality protein source, it should be consumed regularly for healthy skin thanks to the omega 3 fatty acids it contains. Due to its protein content, it supports the production of collagen that gives elasticity to the skin, helps reduce wrinkles and protects against the harmful effects of the sun. Omega 3 content is an important source for the skin to thicken, soften and stretch. Its deficiency can cause dry skin. For healthy skin, cook and consume seasonal fish 2-3 times a week using grilled, baked or steamed methods.

 

Tomato

Tomatoes are a powerful antioxidant that reduces the risk of heart disease and regulates cholesterol levels, but they are also a must-have vegetable for skin health. Thanks to its beta carotene content, tomatoes protect the skin from the negative effects of the sun and have an anti-aging effect that prevents the formation of wrinkles. You can have a tomato salad with your meal for breakfast, lunch or dinner, or a bowl of tomato salad as a snack.

 

Egg

Eggs are one of the foods that should be consumed for healthy skin thanks to their quality protein source and biotin content. You can get biotin, which prevents hair loss, strengthens nails and is considered essential for healthy skin, by eating eggs. If you do not have any health problems, you can consume 1 whole egg every day.

 

Avocado

Avocado, which has a high quality oil content, is one of the foods we have started to use frequently on our tables. Being rich in vitamins A, C, E and containing antioxidants, avocado is important for skin health and gives shine and radiance to the skin. Avocado also shows a protective function against the potentially harmful effects of the sun. However, due to its rich fat content, make sure that your daily consumption does not exceed 1/2 medium avocado.

 

Sunflower seeds

A great source of vitamin E, which plays a key role in maintaining healthy skin, sunflower seeds help reduce the oxidative damage caused by UV rays on the skin and contribute to making your skin look younger. Remember to set your sunflower seed limit to 1 silme handful.

 

Walnut

Walnuts, which have memory-enhancing, blood sugar-balancing and heart-protective properties for those with diabetes, help your skin to be healthier by maintaining its elastic structure thanks to the omega 3 and omega 6 fatty acids it contains. Walnuts are great pairings for your breakfast or snacks in the morning and for your salads. You can safely consume 2-3 whole walnuts a day.

 

Broccoli

Broccoli, which contains important minerals for skin health such as zinc, vitamin A and vitamin C, also helps prevent oxidative damage that can cause dry and wrinkled skin thanks to its lutein content. You can make broccoli with olive oil or add it to your salads.

 

Kefir

Kefir, which stands out with its immune-boosting and intestinal-regulating effects, also protects the skin against oxidative stress thanks to its antioxidant activity. This means that it delays the aging of cells. You can safely consume 1 cup kefir every day in a single meal or half a glass in the morning and half a glass in the evening.