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The diet for healthy skin

Ten foods that improve skin health

The diet for healthy skin is based on an anti-inflammatory dietary plan and can help especially in cases of acne, eczema, psoriasis, dandruff, but not only; it is also useful for those who suffer from hyperglycemia, since it is characterized by low glycemic index foods. The choice of the right foods improves the composition of the intestinal bacterial flora, reducing harmful microbes, and in this way improve both gastro-intestinal disorders and skin problems.

There are ten ingredients that most effectively improve our skin:

1. Apple cider vinegar

It's an antifungal, antiviral and antibacterial. It can help improve digestion.

2. Avocado

It is rich in omega-9 and omega-6, good fatty acids. It contains vitamins B6, B3, C, beta carotene, folic acid and minerals such as copper, magnesium, iron, potassium. The beneficial substances present improve digestion and moisturize the skin.

3. Buckwheat

It is an anti-inflammatory due to the presence of an antioxidant substance, quercetin. It has a high content of vitamin B3, folic acid, calcium, magnesium, potassium and zinc. It is a cereal with a low GI (glycemic index) and is gluten-free.

4. Dandelion root

It contains bitter compounds, such as inulin and tarassacin, which improve digestion. In addition to containing many minerals and vitamins, it regulates the intestine and is good for the liver.

5. Dark green leafy vegetables

They are vegetables rich in anti-tumor phytonutrients and fiber. They contain many antioxidant substances, folic acid, magnesium, calcium, vitamins A and C, B vitamins and potassium.

6. Fish

Fatty fish, especially blue fish, is rich in good fats, such as omega 3, anti-inflammatory fatty acid. It also contains good amounts of iodine and vitamin D. Fish caught in the open sea are greater sources of omega-3 than farmed fish. Regular consumption of fish (about 3 servings per week) improves the mood and health of the brain, heart and skin.

7. Linseed and linseed oil

They're rich in omega-3 anti-inflammatory fatty acid. When chopped, they form a gelatinous substance that cleanses the intestine and regularizes it. They also contain omega-6, mucilage, oleic acid, vitamin E and fibre. They improve cardiovascular health and regularize blood sugar.

8. Lemon

It contains vitamin C, folic acid, calcium and potassium. It improves the health of the liver and gastrointestinal tract.

9. Seaweed

They contain a good dose of iodine and fiber. They are useful to prevent tiredness and skin irritation. They have anti-tumor, antibacterial and antiviral properties and contain many minerals, vitamins and antioxidants.

10. Curcuma

It is a spice that contains curcumin, a flavonoid with anti-tumor properties. It is antioxidant, anti-inflammatory and rich in calcium, magnesium and potassium. It also helps in the prevention of diabetes and blood clotting.


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  • L'Autore

    Maria Parisi

    Maria ha conseguito la laurea magistrale in Biologia Applicata alle Scienze della Nutrizione presso l’Università degli Studi di Milano ad ottobre 2017. Ha effettuato il tirocinio universitario presso l’U.O. di Gastroenterologia ed Endoscopia Digestiva del Policlinico San Donato, dove ha appreso alcune conoscenze specifiche. Successivamente ha ottenuto l'abilitazione all'esercizio della professione di Biologo dopo il superamento della prima sessione dell'Esame di Stato del 2018 e si è iscritta all'albo dei Biologi (Sezione A). Attualmente frequenta un master universitario di II livello presso l'Università di Milano-Bicocca, che prende il nome di "Master ADA - Alimentazione e Dietetica Applicata", e lavora in qualità di Biologa Nutrizionista e di docente di biologia, chimica e scienze alimentari.

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The diet for healthy skin

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