What products improve appearance

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Food affects the appearance of our skin. Some of them can make the skin clean and radiant, while others can lead to the opposite result: increased oiliness and the appearance of rashes.

Skin-friendly products are rich in nutrients, vitamins, antioxidants and probiotics. Healthy food allows the human body to work properly, which is also reflected in the condition of the skin.

Foods with a low glycemic index

The glycemic index shows how much a specific product raises the level blood sugar. With its rapid growth, the body reacts with increased production of sebum, which can lead to rashes. A study conducted in the USA showed that 87% of 2,200 participants noted a reduction in facial inflammation after switching to products with a low glycemic index. These include:

• apples, bananas, blueberries, cherries, oranges;
• carrots, tomatoes, cucumbers, lettuce;
• whole grain products;
• beans, lentils.

Products with probiotics

Probiotics help the skin stay clean thanks to a positive effect on the microbiome, according to scientists who conducted research on their properties. Probiotics are involved in regulating the number of bacteria in the body, preventing their excessive growth. They are rich in:

• fermented foods: miso, kimchi and some cheeses;
• yogurt;
• kefir;
• tea mushroom.

< strong>Omega-3 fatty acids

Eating foods rich in omega-3 fatty acids can also make your skin clearer. They reduce inflammation in the body. One study found that taking omega-3 supplements daily led to a reduction in rashes and skin inflammation. This useful substance is found in the following products:

• fish, including mackerel, salmon, herring, sardines and anchovies; nut;
• soybeans.

Lean protein

Inclusion of lean proteins in the diet can help to clear the skin. Scientists have found out that such a diet significantly reduces rashes. Also, during the study, the experiment participants lost weight, which may have also contributed to the improvement of the skin condition. Lean protein contains:

• chicken breast;
• white meat of turkey;
• fish;
• beans, lentils;
• egg protein.

Fiber

Fiber and polyphenols in vegetables improve the condition of the intestines, reduce rashes and improve the external skin type American scientists came to such conclusions in their scientific work. Products that should be added to your diet include:

• vegetables, greens;
• quinoa;
• beans, lentils;
• oatmeal;
• chia seeds.