What we eat is what we are. What we put in our gut is what our body becomes. A well-balanced diet provides essential vitamins, minerals, and nutrients to keep the body and mind strong and healthy. Eating a balanced diet can also help ward off diseases and health complications and help maintain healthy body weight, provide energy, allow better sleep, and improve brain function. The key to a healthy body always starts with a balanced diet, regular exercise, and adequate hydration. It is also essential to balance our everyday intake in our diet.

There is a specific measurement of our daily intake of particular food we need depending on our age. It is best to consult a dietitian about it.

As we age, we are more prone to nutritional deficiency, resulting in problems. Sometimes we neglect something that we need to address which is our skin, as it acts as a barrier between our internal organs and the barrier to the external environment. It is prone to pollution, sun exposure, and free radicals. Now we are left with problems like how to remove pekas on our face.

To be able for us to decide which food to include in our diet, we need first to know which are the nutrients we need to focus on that help us in promoting healthy skin. We need to eat something rich in Carotenoids (Vitamin A, Astaxanthin, Beta-Carotene, Retinol), Vitamin C, Vitamin D, Vitamin E, and Procyanidin-rich food.

Carotenoids (Vitamin A, Astaxanthin, Beta-Carotene, Retinol) This group is a highly effective antioxidant that helps in fighting free radicals.

Foods that are rich in Beta-Carotene:

  • Carrots
  • pumpkin
  • sweet potatoes
  • mangos
  • papaya
  •  spinach
  • lettuce
  • tomatoes

The following foods that are rich in Vitamin A:

  • cheese
  • eggs
  • milk and yogurt
  • liver and liver products
  • oily-fish

Foods that are rich in Astaxanthin:

  • algae
  • yeast
  • salmon
  • trout
  • krill
  • shrimp
  • crayfish.

Vitamin C is an essential nutrient involved in repairing tissue, collagen formation and acts as an antioxidant. It can also address the primary concern for most of us, which is an effective way to remove pekas.

Here is the following food which is rich in Vitamin C:

  • Guava
  • Blackcurrant
  • Yellow bell pepper/capsicum
  • Red bell pepper/capsicum
  • Kale
  • Broccoli
  • Kiwifruit
  • Strawberry
  • Papaya
  • Orange
  • lemon
  • Cauliflower
  • Pineapple
  • Cantaloupe
  • Passion fruit
  • raspberry
  • Grapefruit
  • lime

Vitamin D is also essential in keeping our skin healthy because it boosts the immune system of the skin, reinforces the skin’s barrier which prevents moisture loss and dryness, and offers protection against the environment.

Food rich in Vitamin D:

  • fatty fish or egg yolk
  • milk
  • cereals
  • margarine

Vitamin E is effective at reducing UV damage in the skin. Any vitamin E product applied topically may help nourish and protect your skin from damage caused by free radicals. It may also be of help in how to remove pekas effectively.

Here is the list of food rich in Vitamin E:

  • Wheat germ oil.
  • Sunflower, safflower, and soybean oil.
  • Sunflower seeds.
  • Almonds.
  • Peanuts, peanut butter.
  • Beet greens, collard greens, spinach.
  • Pumpkin.
  • Red bell pepper.

Procyanodin has antioxidant and anti-inflammatory properties. A few previous studies have suggested that procyanidin supplementation has the potential to decrease melasma area and reduce the average pigment intensity which then answers our question of how to remove pekas on our face.

Here are Procyanidin rich foods:

  • Red grapes
  • Black grapes
  • Grape seeds
  • Red wine
  • Bilberries
  • Cranberries
  • Strawberries
  • Blueberries

These are only some lists of foods that help you naturally achieve healthy skin. You need to take care of it by following different steps in order to achieve youthful skin by hydration, how to get rid of dark spots, and following these basic steps in order to achieve better skin.

Article submitted by: thesupermomma.com


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