Wie beeinflussen Vitamine und Nährstoffe die Gesundheit der Haut?

Choosing wholegrain varieties of bread, rice, and pasta is better for maintaining your energy levels and also for their higher fibre content. There is some evidence that opting for these foods, which have a low glycaemic index (GI), can also be beneficial for the state of your skin, especially in cases of Akne. Es ist jedoch noch nicht bestätigt, ob der höhere Ballaststoffgehalt oder der Gewichtsverlust durch eine gesündere Ernährung Ihre Haut verbessert.

Wie viel brauchen wir?

This will vary from person to person, depending on many factors such as age, sex, and level of activity through the day. For the average adult, it is recommended that you consume a portion - roughly the size of your fist - of complex carbohydrates three times a day.

Vitamin C plays a role in Kollagen production and synthesis which keeps skin supple and firm. It also acts as an antioxidant to strengthen the skin barrier and reduce damage from the environment - such as Verschmutzung and sun damage. Many of the foods which contain Vitamin C also contain carotenoids which could give your skin a healthy appearance.

Wie viel brauchen wir?

Men and women aged 15 years and older are recommended to have 40 milligrams per day.

Some people find that after a sunny holiday, or during the summer months, their skin seems to improve, with fewer spots and redness. This is because, as studies have shown, the so-called sunshine vitamin helps to reduce inflammation, particularly in skin conditions such as Akne. Es wurde auch gezeigt, dass Vitamin D eine wichtige Rolle bei der Regulierung neuer Hautzellen spielt.

Our main source of Vitamin D during the months of April to September is the sun. But the period from October to May leaves people who live in the UK deficient in this vital nutrient.

Obwohl es schwierig sein kann, alles, was wir brauchen, aus unseren Mahlzeiten zu bekommen - und die Regierung rät jedem, im Herbst und Winter ein Supplement einzunehmen - gibt es einige Lebensmittel, die uns helfen können, es aufrechtzuerhalten.

Wie viel brauchen wir?

10 Mikrogramm oder 400 Einheiten pro Tag für Kinder über 1 Jahr.

Like vitamin D, Omega-3 is thought to have a role in reducing inflammation, while also helping to prevent dry skin - keeping it soft and supple. There are also studies showing that meeting the daily omega-3 intake can also improve your skin's immunity to damage from the environment - and therefore could also reduce your chance of developing skin cancer in the future.

Wie viel brauchen wir?

Es gibt keine spezifische empfohlene Dosis von Omega-3, aber etwa zwei Portionen fetter Fisch - 140 Gramm frisch oder 1 kleine Dose - pro Woche, ab einem Alter von 12 Jahren, sollten ausreichen.

You may have seen Vitamin E as an ingredient in our face creams, so why not get it working from the inside too? The hype about this vitamin, which has been going for more than 50 years, is there for good reason.

Es ist reich an Antioxidantien, die dazu beitragen, Zellschäden durch die Umwelt zu reduzieren. Dies verlangsamt den Alterungsprozess und schützt gleichzeitig Ihre Haut vor UV-Schäden. Studien haben auch gezeigt, dass Vitamin E die Heilung von Hautwunden unterstützt. Wenn Sie also einen Hautausschlag haben, könnte der Verzehr von ausreichend Vitamin E sicherstellen, dass er so schnell wie möglich heilt.

Wie viel brauchen wir?

Women are recommended to consume 3 milligrams of vitamin E a day, and men 4 milligrams per day.

More than 1 in 10 children get Ekzem. Studies have found that, on average, food allergy plays a role in eczema in 1 in 3 children with moderate or severe eczema. The proportion of children affected varies with their age, and they often grow out of it. However, research has shown that food allergies causing eczema is not a common trigger in adults.

As you might expect, there are also foods and nutrients which have been found to worsen skin health.

Zuckerhaltige Lebensmittel

The primary cause is sugary foods, which often fall into the category of high GI. Having a high level of sugar in your blood is thought to speed up visible skin ageing, including fine lines and wrinkles.

Researchers believe that this is because high levels of sugar in your blood cause an inflammatory state in your body which can increase the rate of skin ageing. So avoid refined, proceeded foods and instead stock up on fruit, vegetables and oily fish.

Zusatzstoffe

Entgegen der landläufigen Meinung gibt es keine wirklichen Beweise dafür, dass Zusatzstoffe einen signifikanten Einfluss auf die Hautgesundheit haben. Es ist also nicht notwendig, die Zutatenliste zu durchforsten, um eine bessere Haut zu erreichen. Dennoch - aus anderen gesundheitlichen Gründen lohnt es sich, synthetische Zusatzstoffe wie künstliche Süßstoffe, E-Nummern oder Lebensmittelfarben zu vermeiden.