Unveiling the Top 10 Foods for Flawless Skin: A Guide to Nourishing Your Skin from Within

There are widely known rumors about foods that are bad for the skin, such as that eating chocolate causes acne, but do you know about foods that are good for the skin? If you want to have beautiful skin, it is recommended that you not only avoid foods that are bad for your skin, but also be conscious of the foods that are good for your skin. In this article, we will introduce such “foods good for the skin” in a ranking format.

What are nutrients good for the skin?

First, we will explain the nutrients that are said to be good for the skin. The key to beautiful skin is to eat foods containing these nutrients.

Nutrients good for the skin (1) “Vitamins and pigments

Vitamins A, C, and E, as well as polyphenols and carotenoids, which are pigment components, have antioxidant properties and can prevent skin aging. Vitamin C, in particular, has the merit of promoting the production of collagen, which builds skin, and preventing blotches, so it should be taken actively. Also important are B vitamins, which are involved in the metabolism of proteins and other substances that make up the skin and support skin turnover, and vitamin D, which helps produce antibacterial peptides that serve as a barrier to the skin. Vitamins B and C are water-soluble and are easily eliminated from the body, so it is good to consume them frequently.

Nutrients good for skin (2) “Minerals

Minerals, like vitamins, are essential for life and are used in cell division, protein synthesis, and as components of enzymes. In particular, zinc, iron, and copper are related to collagen and are essential for skin elasticity and luster. Selenium promotes the synthesis of antioxidant enzymes, and calcium is said to promote epidermal cell division, proliferation, keratinization, and exfoliation. The balance of the 16 minerals needed by the body is important, so be careful not to eat an unbalanced diet.

Nutrients good for skin (3) “Good quality lipids”

Lipids are often avoided by many mens suffering from oily skin, but in fact, consuming an appropriate amount of good quality lipids is essential for beautiful skin. Lipids, together with proteins, are used in cell membranes, which act as a barrier to protect the skin from dryness and other skin problems. The recommended daily amount of fat for an average male is around 50g, so be careful not to consume too much. It is important to give priority to unsaturated fatty acids found in plants and fish, rather than saturated fatty acids and trans fatty acids found in meat and processed foods.

Nutrients good for skin (4) “Protein

It goes without saying that protein is important for healthy skin. In particular, collagen, which is well-known for being good for the skin, should be a priority because it accounts for 30% of the approximately 100,000 types of protein that make up the body’s tissues. However, collagen does not contain tryptophan, a type of amino acid, so it is important to take in a good balance of protein to promote protein resynthesis. Assuming that 100 g of meat or fish contains about 20 g of protein, the average person should aim for a protein intake of body weight x 1 g.

Nutrients good for skin (5) “Dietary fiber and lactic acid bacteria

Many people may have experienced pimples when they binge eat or drink or become constipated. In fact, if the intestinal environment is bad, the barrier function of the intestines may collapse, causing allergies and skin problems, and it may be difficult to feel the effects of good skin nutrients. To prevent this, it is important to take enough good bacteria such as dietary fiber and lactic acid bacteria to regulate the intestinal environment. We should take both soluble and insoluble types of dietary fiber, aiming to consume about 21 g per day. Incidentally, one cup of white rice contains 0.5 g of dietary fiber, so give priority to fiber-rich grains and vegetables.