“`html
What is skin "resilience"? Three nutrients that promote healthy skin
Hello, I'm John! What do you think of when you hear the word "skin care"? You might think of applying lotion or serum, or going to a beauty salon... There are many things to consider. But skin care is actually much more than just appearance.
Today, I would like to explain the term "skin resilience" that we hear a lot these days and the nutrients that support it, based on the experts' talk, in an easy-to-understand way even for beginners. After reading this, you too should be able to aim for skin that glows from the inside out!
What is "skin resilience" anyway?
When you hear the word "resilience," it sounds difficult. It comes from the English word "resilience" and can be translated as "resilience" or "elasticity."
In terms of skin,UV rays, dryness, stress, lack of sleepThere are many external and internal stimuli such as the above. When you receive such damage,The ability to bounce back or recover to a healthy stateThis is called "skin resilience."
To put it in perspective, it's like a balloon. If a balloon is healthy, it will return to its original shape immediately even if you push it a little, right? But when it loses its vitality, the part that was pushed will remain dented, or in the worst case, it will even burst... The same goes for your skin. If your skin's resilience is high, it will recover properly even if it is damaged, even if it becomes temporarily out of shape. On the other hand, if your skin's resilience is low, your skin will become rough for a long time and you will be more likely to develop blemishes and wrinkles.
That's why it's so important to not only look beautiful, but also to improve your skin's natural health!
Doctors are paying attention! Three nutrients that boost skin resilience
So how can we improve the resilience of our skin? The key is the nutrients we get from our daily diet. According to doctors, the following three nutrients in particular support the skin's ability to recover.
1. Vitamin C: Collagen production and antioxidant ace!
First, the familiarVitamin CWe often hear that Vitamin C is good for beauty.
- Helps with collagen production: Collagen is the main protein that keeps your skin firm and elastic. It is like the foundation or spring of your skin. Vitamin C is essential for the production of collagen in the body.
- Powerful Antioxidant: Our bodies produce "active oxygen" even when we breathe. If this amount increases too much, it can damage cells and accelerate aging, which is the cause of the "rust in the body." Vitamin C is a representative "antioxidant" that protects the skin from this active oxygen.
Foods rich in:
- Fruits: strawberries, kiwi, citrus fruits (lemon, orange, etc.), persimmon
- Vegetables: Bell peppers (especially red and yellow), broccoli, bitter melon, potatoes
Since it is easily soluble in water and sensitive to heat, it is recommended to eat it raw or cook it for a short time.
2. Collagen peptides: Directly replenish skin's materials!
Next, we will introduceCollagen PeptidesWe mentioned "collagen" earlier. Collagen peptides are collagen that has been broken down even further to make it easier for the body to absorb.
- Replenishes skin components: By taking collagen peptides, you are directly replenishing the materials that keep your skin firm and moisturized. It is especially popular among those who are concerned about dry skin and a loss of elasticity.
- Helps increase skin hydration: Some studies have also shown that taking collagen peptides may help increase skin hydration.
Highly inclusive:
- Gelatin (made from animal bones and skins)
- Chicken wings, pork trotters, beef tendons, etc.
- Supplements (available in drinks and powder form)
It's fine to get it from food, but if you want to get it efficiently, supplements are another option.
3. Omega-3 fatty acids: Suppress skin inflammation and strengthen the skin's barrier function!
Finally,３）These are called "essential fatty acids" and are an important type of oil that must be taken in through the diet because the body cannot produce them. Some people may be reluctant to eat "oil," but omega-3 fatty acids are good for both health and beauty, and are what we call "good quality oils."
- Anti-inflammatory: One of the causes of skin problems such as rough skin and acne is inflammation. Omega-3 fatty acids have the effect of suppressing this inflammation. They are like firefighters who put out small fires on the skin.
- Supports skin barrier function: On the surface of our skin, there is a natural cream called the "sebum film" that protects the skin from external stimuli and prevents moisture from evaporating. This is called the "skin barrier function." Omega-3 fatty acids help to keep this barrier function healthy.
Foods rich in:
- Blue fish: mackerel, sardines, pacific saury, horse mackerel, etc.
- Vegetable oil: linseed oil, perilla oil
- Nuts and seeds: walnuts, chia seeds
Blue fish in particular is a treasure trove of high-quality omega-3 fatty acids. It's a good idea to actively consume them through sashimi or grilled fish. Linseed oil and perilla oil are sensitive to heat, so it's recommended to use them as a dressing or simply pour them on your food.
Small daily steps are important
What did you think? You don't have to do anything special to improve your skin's resilience. Consciously incorporating the nutrients introduced here into your diet is the first step that anyone can take starting today.
Of course, in addition to taking these nutrients,
- get enough sleep
- How to release stress effectively
- Take proper measures against UV rays
- Do moderate exercise
These lifestyle habits are also very important for skin resilience. With a balanced diet and healthy lifestyle, you can aim for skin that glows from within and is resistant to damage!
John's comment
Writing this article made me realize once again how important food is. We tend to eat out or get by with simple meals, but if you just try to be a little more conscious in choosing the ingredients you eat, it could make a big difference for your skin. I've decided to eat more oily fish in particular! I hope everyone will start by doing something that you can continue without straining yourself.
This article is based on the following original articles and is summarized from the author's perspective:
These 3 Nutrients Promote Skin Resilience, According To An
MD
“` `