Are you looking to improve the appearance and health of your skin? Paula Martin ClaresThe Bachelor of Pharmacy and Nutrition reveals the nutritional needs of each skin type, and which foods may help improve conditions such as acne, psoriasis, atopic dermatitis, cellulite or hair loss, and prevent skin ageing. Contains major nutrients for
instagram account creator @farmanutriconejoWhere she preaches about nutritional education, dermopharmacy and cosmetics, she is also the author of The health of your skin depends on what you eat. Discover the power of nutrition to feel young inside and out, During the past years she has written articles for magazines such as Vogue, Telva, Elle or Instyle and currently works in the cosmetics industry.
Know what to eat to get a good face
How can nutrition improve our physical appearance and make us feel younger?
Skin is the largest organ of our body and we take care of it the least. Finally, if you’re not eating well and are low on vitamins and minerals, your body is wise, and will allocate what little it has to the heart, lungs, and other vital organs. It will not make them reach the skin. When you eat a great diet and all of your vital organs are in proper working order, your body already allocates vitamins and minerals to care for that skin so that it looks radiant.
We are what we eat?
Undoubtedly, we are what we eat and skin is not only a reflection of what we are consuming but also reflects how we feel from inside and our mental state. That’s why many times they tell us: How bad is your face today!, because in the end it reflects on the face and on the texture of our skin. Skin is the mirror that shows how we feel, how we find ourselves and who we are from inside. Skin reflects how we eat and hence the great saying “we are what we eat”. Diet has a huge impact on the appearance and health of our skin. A balanced, nutrient-rich diet is essential to keeping you healthy, glowing, and warding off conditions like atopic dermatitis, psoriasis, rosacea and acne. There are key nutrients for the skin which include vitamins C, E, A and proteins and there are some that we should avoid, such as excessive consumption of alcohol, caffeine, processed foods and sugars.
What are the foods that slow down skin aging?
In big cities, pollution affects the skin a lot and is responsible for the presence of free radicals. Our skin is a shield to prevent the effect of these free radicals and we must give it a weapon to fight it. What are the weapons that the skin needs to protect itself? The skin not only needs cosmetics, but also needs the nutrients it gets through food. Where to start? Well, because of the antioxidants. Antioxidants are your best allies in fighting free radicals. What is an antioxidant? All foods that contain colour. This color symbolizes vitamins and antioxidants. We have to try to add color to salads, garnishes, vegetable dishes and fruit desserts because antioxidants help us a lot in slowing down the aging process.
What should we eliminate from our diet as it ages us?
Foods involved in skin aging are all saturated fats, trans fats, sugars, red meat, simple carbohydrates, salt, hot sauce, carbonated drinks and fried foods.
What role does hydration play in youthful appearance and overall health?
Hydration is essential for our skin care and not only cosmetics, but also food will help us with this. We have to stay hydrated, because good hydration will show on our skin. And if you want to start taking care of your skin, this is the best advice I can give you. We must drink 2.5 liters of water to stay well hydrated throughout the day. And I can tell you that none of us got it done. Myself, last year in the US I bought a normal 2.5 liter jerry can and I never finished it in a day. To reach 2.5 liters of water, we can take help of water rich foods like fruits. Another trick to staying hydrated is to drink infusions. Also in summer you can choose to eat gazpacho or in winter you can have soup and vegetables for lunch and dinner. Keep in mind that when we feel thirsty we are already dehydrated. We should never wait to feel thirsty. Moisturizing cosmetics is a complement, especially one that is rich in hyaluronic acid, but it is not useful if we are not well hydrated from inside.
One of the most sought after topics is the topic of acne. Can you give us some tips for treating acne in teenagers?
Acne is one of the most common disorders and the one most seen by dermatologists. Due to pollution and hectic pace of life acne is appearing not only in young people but also in adults. The most important thing to prevent acne is to avoid all foods that cause inflammation, because acne is an inflammatory condition. For acne-prone skin, the diet should be anti-inflammatory and the Mediterranean diet is perfect for this.
Which foods aggravate and harm acne-prone skin?
Alcohol is one of the foods that cause the most inflammation, along with sugary drinks, sugar, all refined flours and hot sauces, which tend to cause a peak of inflammation and irritation at this time. We should avoid all those foods which will cause bloating.
And what about chocolate?
It is not chocolate that causes acne breakouts. Chocolate has many good qualities. Cocoa is one of the 30 foods I consider most “farmutris”, healthy, because cocoa is great for health. So, what’s causing my breakouts from eating chocolate? The sugar and milk that this chocolate contains, that is, all those components that are in chocolate in an additional way. That’s why you have to buy chocolate with 80% or 70% cocoa as it is very beneficial for health.
How can we maintain that tan we love so much in September and October too?
If you want to achieve a healthy tanned skin, first of all your skin should be healthy, and thus you will get a tanned but slightly aged skin. The best foods to prepare your skin for sun exposure are: B vitamins, antioxidants, beta-carotene, lycopene, water, vitamins C, E, and fatty acids. An important fact, if we tan very quickly, but this tan also disappears very quickly, it can be a warning that, although the phototype of our skin favors the results when exposed to the sun, But our diets are often lacking in certain types of nutrients, such as vitamins A or C.
If we have hair fall, can any food help us fight hair fall or strengthen it? Is it true that walnuts saved you from the seasonal slump?
One thing is important, we do not have to worry about the relation between hair and food to lose our hair, as good diet will also help us to get strong, silky and shiny hair. In my case, eating three walnuts a day saved my hair fall, as it is a daily step, which becomes a habit and is very easy to follow. Lastly, there are many health benefits you get from including those three walnuts a day. Other foods that help us to strengthen hair against hair fall are eggs, avocados, carrots, sweet potatoes, shellfish and oily fish, lentils, whole grains, dried fruits, not only walnuts but also almonds, spinach and Kiwi too.
And what do you need for hair to shine?
In order to shine and shine, hair needs omega 3 and 6 fatty acids, which are present in oily fish like salmon and sardines, but they are also in walnuts, which is why it was a star food for me.
What are the main nutrients that contribute to nail health and how can we get them through food?
All the foods that are good for the hair will also help for the nails and what’s more, here the results will be noticeable soon. For this reason, when we take food supplements, for example, for hair loss in the first month, we notice that our nails become stronger, however, in our hair three months after we take food supplements. Will see the benefits.
Cellulite is another skin problem that has nothing to do with age. What can we do to fight orange peel?
Cellulite cannot be cured, once it appears it will accompany us for life. What we can do is prevent it, which is the most important thing, and above all, reduce it, but it will never disappear completely. There are three practices that need to co-exist in order to combat cellulite. The first is a good diet, the second is the practice of physical exercise, and the third is a good cosmetic routine for the area. We can improve cellulite with the following foods: Firstly whole grains, a great source of B vitamins, fiber, magnesium and potassium. We must also include in our diet foods rich in iron and sources of good quality proteins of both animal and vegetable origin (fish, eggs…), they help to avoid and reduce cellulite due to their structural function. are beneficial to; Fruits and vegetables, which provide us with large amounts of water and fiber, are very important for improving fluid retention and thus reducing cellulite. It also contains a lot of antioxidants, which participate in the regeneration of the skin; Fish, which has a high content of omega 3 fatty acids with anti-inflammatory, immunomodulatory and circulation-promoting action, will be of great benefit in the improvement of cellulite. We need foods rich in vitamin C, an antioxidant needed for tissue repair and building collagen, foods rich in lycopene, which activates collagen production and helps improve blood circulation, and foods rich in water and sodium. Foods low in potassium and high in potassium should not be forgotten. Foods with diuretic properties that help us eliminate fluid retention
Are Nutritious Cosmetics Really Necessary? In what cases is it necessary to take collagen or probiotics?
I declare myself to be a complete fan of nourishing cosmetics. Paula Martin, as a pharmacist and nutritionist, is a self-proclaimed fan of nutritive cosmetics. Because Because although I am a nutritionist, even I do not know what to eat and what not to eat, still I follow the rules of recommended intake per day. Because Because of the busy lives we lead, none of us are currently taking in what we should be taking in the recommended intake and for this, Nutricostix is a great option. However, it does not replace a good diet, it only supplements, because in the end if you take the best food supplement but you are not taking a good diet, it will not help you at all. Nutricosmetics is based on complementary nutrition and an adequate and balanced diet, if they would not be substitutes but they are not, they are supplements. There are professionals to help you choose the nourishing cosmetics that everyone needs. Nutricosmetics should be used for three months to see results. Collagen, probiotics and antioxidants are great options for the skin.
Marisol Nuevo Espin
You may be interested in:
, Acne and Its Relationship to Hormones: Why Do I Get Acne?
, How to slow down the aging of the skin?
Five big mistakes in skin care of women
Take care of your skin after summer
How does chocolate affect acne?
, effects of menopause on skin
– Christina Campoy: “Sunscreen should allow the skin to sweat without blocking it”