This post contains affiliate links. Click here to read my affiliate policy.
Last Updated on March 28, 2022
Most of us probably could agree that the kind of food we eat can be easily described just after having a look at our skin. While some foods provide our skin with the necessary substances and help it look healthy, others are conducive to the development of acne and various irritations. Perhaps that is why the saying –you are what you eat, becomes understandable and clear. So how can hydrating food improve the condition of your skin?
Hydrating vegetables and fruits
The body’s cells and organs are supplied with water to perform their functions properly. As fruits and vegetables contain a lot of water, they can significantly improve the condition of your skin. That’s because water performs several functions such as maintaining pH balance, balances oil and water content on your skin. In other words, it prevents acne. What is more, water lets the skin repair damaged cells faster after the sunburn and makes the skin more elastic. Let’s agree, these benefits are more than enough to supplement our daily diet with more vegetables and fruits.
Which are the most hydrating?
Research by WaterOnTop shares 35 the most hydrating foods list on the planet, which consists mainly of fruits and vegetables. For example, cucumber and iceberg lettuce contains 96% of water, radish and celery – 95%, watermelon – 92%, cantaloupe and honeydew melon – 90%, eggplant and broccoli – 89%. If you cannot imagine a day without snacking on citrus fruits, the water content of oranges and grapefruit is 88% and mandarins – 85%. Berries such as strawberries, blackberries and blueberries also contain a lot of water, as well as vitamins and antioxidants necessary for the skin.
Omega 3 and Omega 6
Omega 3 and Omega 6 are called fatty acids. The sufficient amount of these fatty acids in the body make your skin look healthy as well as improve the overall condition of the body. Most of us use vegetable oil in cooking, and eat cereals and poultry.
If you belong to these products’ lovers group and use these products regularly, you may be absolutely sure you get the required amount of Omega 6 our body needs. Meanwhile, the body obtains Omega 3 fatty acids more difficulty. If you think that your body lacks this fatty acid, it would be recommended to enrich your diet with such fish as salmon, herring or tuna.
By the way, tofu products have omega 3 and there are plenty of tofu dishes from which you can get it. You’ll easily find hundreds of tofu recipes online but they usually don’t mention necessary tools which make life in a kitchen easier.
Another element extremely significant for the skin condition is vitamin E which moisturizes and protects it from drying out. Since the body cannot produce this vitamin on its own, it is extremely important to get enough of it with food. The best source of this vitamin is broccoli, spinach and peanuts. This vitamin is also abundant in sunflower seeds and all kinds of vegetable oils. Therefore, efforts should be made to increase the use of these ingredients in your cooking.
Of course, better skin condition is directly related to hydrating foods as well as products containing fatty acids and vitamin E. But you probably will not see the obvious result very quickly unless you drink the required amount of water during the day.
One of the most common mistakes is to drink only 1-3 times a day. In order your body could be able to absorb all of the water you drink you should sip it constantly. And, of course, to make sure that the water you use for drinking daily is of high quality. How can I be sure whether I drink clean water? Definitely the easiest way to get the right water filter for home (or work) use depending on your needs.
Nicotinamide ribonucleotide (NMN), which protects our skin from UV radiation, is a primary compound of nicotinamide adenine dinucleotide (NAD+). NAD+ is required for cell growth, energy metabolism, stress resistance, inflammation. UV radiation is considered the most significant environmental factor that can cause stress for our cells and damage our skin. According to various scientific articles, it is known that long-term ultraviolet radiation can cause serious damage to the skin, including redness, muscle relaxation, abnormal local pigment deposition, skin aging, and, of course, dryness. These changes are the result of the production of a large number of reactive oxygen species (ROS), which are very dangerous for our bodies. The term reactive oxygen species (ROS) describes reactive molecules and free radicals derived from molecular oxygen. There are many ROS forms, including the well-known compound hydrogen peroxide. Based on a study conducted in 2021 and presented in the Journal of Inflammation – Research, ROS can cause degradation of collagen fibers, increased inflammation, DNA damage, and even skin cancer. NMN is a compound, which is naturally found in all living organisms. NMN acts as an antioxidant and regulates the pro-inflammatory response of the skin to UV irradiation. These facts about NMN is confirmed by variuos studies. Scientists made a conclusion that NMN enhances the activity of antioxidant enzymes, releases anti-inflammatory proteins, reduces hydrogen peroxide production, and decreases inflammatory proteins.
Collagen is the structural protein in connective tissues such as the skin, cartilage, and bones. About 25–30% of all proteins in the body are collagen. According to the results of various studies, collagen-rich supplements can delay skin aging by improving skin hydration and elasticity.
Another important supplement for skin, which has an anti-aging effect and decreases a loss of skin moisture, is hyaluronan or hyaluronic acid (HA), with an ability to bind and retain water molecules.Astaxanthin seems to be a promising supplement to protect our skin from dryness and wrinkles. Astaxanthin is a natural carotenoid, which is synthesized in yeasts, microalgae, and bacteria. As you already know, oxidative stress, in other words, reactive oxygen species play a crucial role in skin-damaging processes. According to various studies, astaxanthin is 65 times more effective than vitamin C, 100 times than vitamin A, and 54 times more effective than β-carotene.