Proper nutrition for beautiful skin

Nature has supplied us with its own antioxidant system, which does not allow the accumulation in the body of free radicals - unstable molecules that damage cells. This system consists of antioxidant enzymes (catalase, superoxide dismutase, etc.), various proteins, hormones - female sex hormones and thyroid hormone (thyroxine), as well as vitamins A, E, K and C, which we obtain from food. And although the team of our "guards" is strong enough, its share in modern conditions is too much work, and it is gradually weakening under the avalanche of free radicals. To strengthen the natural "shield of safety" will help our simple antioxidant program. It combines food and cosmetic products, which in the complex will more effectively protect us around the clock, each in its own time. So, we study and try!
The key element: alpha-tocopherol (vitamin E).
Fat-soluble antioxidant. It is located in the cell membrane. Converts free radicals into inactive compounds.
Menu: cereals and cold pressed vegetable oils. Lie on porridge and cereal bread. The skin will be grateful to the mask of thick sour cream with two teaspoons of wheat grains.
Nuance: not compatible with vitamin C.

Noon is a key element: carotenoids.
These are red and orange plant pigments. The most famous representative is beta-carotene, a precursor of vitamin A. Being fat-soluble, they also work in cell membranes. To aratinoids - a real "trap" for free radicals.
Menu: before lunch, have a bite of red and orange vegetables and fruits or make a salad of them.
Nuance: best assimilated after heat treatment.
Day is a key element: ascorbic acid (vitamin C).
A water-soluble antioxidant active in the cytoplasm of cells. It is necessary for the production of collagen in the skin, as well as its recovery after damage.
Menu: citrus, kiwi, strawberry, sauerkraut , rose hip infusion. Among other things, these products will give you the energy you need to complete your work day.
Nuance: have a drying effect, so for dry and mature skin are not recommended.

The key element: vitamin K
It comes from food and is partially produced by the intestinal microflora. It promotes the resorption of bruises and eliminates redness of the skin.
Menu: spinach, broccoli, lettuce, tomatoes, soy, beef liver.
Nuance: high temperature destroys vitamin K. Give preference to short-term cooking foods (stewing and cooking over low heat) and eat them freshly prepared. Because the vitamin is fat-soluble, a great option is a salad of lettuce and tomatoes, seasoned with soybean oil.
Evening is a key element: polyunsaturated fatty acids omega-3 and omega-6. Essential fatty acids belonging to the group of vitamin F. In the body come only from the outside.

Menu: fish from cold seas , wheat germ oil, blackcurrant seed oil, borage essential oil.
Nuance: Arrange yourself "fish days" at least twice a week. Oils can be added to food.
Night is a key element: bioflavonoids. A group of natural phenolic compounds (polyphenols) contained in plants. Capable of absorbing ultraviolet radiation and some visible rays.
Men: Men do not like it when we appear in the bedroom, smeared with cream. How to please a sweet and not deprive yourself? Elegantly serve a late light dinner: glasses of red wine, cups of green tea (by the way, do not neglect it for a day), a bunch of grapes (with bones!) And a piece of real chocolate.

Less cream?
Everyone knows that cosmetics with antioxidants protect the skin from aging. The logical conclusion is that the more such defenders, the better. But the body, including the skin, is a self-regulating system. If it is fully supplied with antioxidants from the outside, gradually it will forget how to work at full strength and will demand more and more resources to fight free radicals. Therefore, it is very important to combine protective cosmetics with proper nutrition, so that the skin does not get used to supply itself with antioxidants from the inside.