Elena Kondrashova
cosmetologist
“We are what we eat,” said Hippocrates. Today, in the wake of a healthy lifestyle and close attention to what is on the plate, this phrase is more relevant than ever. What to add to the diet to tidy up not only the skin of the face, but also to correct health?
Avocado
This vegetable fruit has a low glycemic index and works great in reducing cholesterol and inflammation in the body. Avocados have a high level of glutathione, which is essential for the liver detoxification process. The high content of healthy fats that synthesize hormones have a beneficial effect on the skin.
Red meat
A source of fat-soluble vitamins, as well as essential amino acids, which are not synthesized in the body, but are essential for the synthesis of collagen and hormones. Meat products should be consumed twice a week in a volume of at least 100-150 grams. Add greens and fresh vegetables to meat, which will absorb excess fat, xenobiotics and maintain alkaline balance in body fluids. Red meat should be replaced with turkey or rabbit if any of your immediate family members have cancer.
Fatty fish
Trout and salmon are the leaders in the content of omega-3 and fatty acids. It is worth paying attention to herring, mackerel, halibut, wild shrimp. All these products are also rich in B vitamins, they contain cobalt and chromium, which have a beneficial effect on carbohydrate metabolism, and copper, which synthesizes collagen and pigment, which affects hair color. By adding such fish to your diet, you will reduce "bad" cholesterol in the body, nourish the skin and relieve inflammation. It is important to choose fish that is grown in natural waters, as only they contain the necessary level of free fatty acids.
Linseed oil
The balanced composition of fatty acids of this product ensures the fluidity of body fluids and the usefulness of cell membranes, and phytoestrogens have a rejuvenating effect. Flaxseed oil has a beneficial effect on the synthesis of thyroid hormones and promotes the absorption of calcium. This oil is good for adding to salads or cereals.
Coconut oil
Supplier of polyunsaturated fatty acids, which are essential for the synthesis of sex hormones, stress hormones and vitamin E. By the way, coconut oil is the best alternative to vegetable oils when frying in a pan.
Nuts
The most beneficial are macadamia, pecan, Brazilian, pistachios, almonds, pine nuts and walnuts. They are all high in saturated and unsaturated fats, essential for the synthesis of hormones, vitamin E, and trace minerals such as selenium, magnesium and calcium. Nut peels are not recommended for food. It contains phytic acid, which provokes the development of iron deficiency anemia. Therefore, soak the tree fruits overnight, peel them off, then dry the nuts in the oven and only then eat.
Cruciferous vegetables
Broccoli, Brussels sprouts and cauliflower, arugula, watercress are all unique antioxidants. They contain important elements such as indole-3-carbinol and sulforaphane, which bind and eliminate "bad" estrogens and xenobiotics, support liver detoxification, and even protect against breast, bladder and bowel cancers. In hypothyroidism, cruciferous vegetables should be removed from the diet as they decrease thyroid function.
Fermented foods
They are also called probiotic foods. Sauerkraut, kombucha, natural yogrut, kvass, kefir, tan and ayran naturally normalize the intestinal microflora. By the way, sauerkraut helps to normalize collagen synthesis and wound healing.
Fat
The main source of energy, heat regulation, synthesis of sex hormones, stress hormones and mental activity. For your information: the brain is 60% fat. "Anti-aging" fats include butter, lard and eggs.
Berries and fruits
The most useful berries include blueberries - they can be given the first place in terms of antioxidant composition. It has long been proven to reduce the risk of Parkinson's and Alzheimer's. Sources of antioxidants and dietary fiber in addition to blueberries are strawberries, blackberries, raspberries, cranberries, black grapes. From fruits - a green apple, which reduces the risk of developing asthma and diabetes, as well as orange and pomegranate, which are rich in vitamin C and folic acid. From exotic fruits, choose mango, which perfectly stabilizes glucose levels, has a beneficial effect on the thyroid gland and the nervous system.>