A rule to live by is: What nourishes your body, also nourishes your skin. The skin is a living organ, with cells that continously renew themselves.
What you eat impacts how you feel, both physically and mentally. The proper, healthy food and drink will also have an effect on your health and appearance.
For those of you who live an active life, healthy food and enough to drink – preferably fresh water, is extra important.
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This is the best food for beautiful skin
Fruits and vegetables contain many vitamins that are good for your skin, and are generally good food for your body. Be on the look-out for fruits and vegetables that are rich in vitamin A and vitamin C. Vitamin A is important for the formation of new skin cells, and vitamin C is good for the formation of collagen.
The minerals zinc and iodine are useful nutrients that helps taking care of your skin. Good sources of zinc are ox and lamb, but the mineral is also found in plant sources such as lentils, beans, kernels and seeds. Good sources of iodine are fish and dairy products. It is also recommended to get enough water to avoid dehydration and dry skin. Fatty and sugary foods are not considered healty, neither for your skin or body. A balanced diet, containing the necessary vitamins and minerals, gives both your health and skin the best conditions.
Why is sun healthy for you?
When the sunlight hits your skin, it forms vitamin D in your body. It is well known that vitamin D contributes to the functioning of your immune system.
This is how much sun you need
Fifteen minutes without sunscreen. This is the estimated time most of us need to get the health benefits from the sun, according to The Norwegian Cancer Society. And the reason why you should not use sunscreen these fifteen minutes, is that it prevents the sunlight to help the formation of vitamin D.
When the sun does not shine
If you are living in a country with little daylight during winter, you have a deficit of vitamin D through most of the year. We are therefore recommended to eat oily fish, take fish oil or vitamin D supplements.
What SPF should I choose?
The Norwegian Cancer Society recommends SPF 15 for most people in Norway. However, this should be adjusted to your skin type.
If you travel south, use a higher SPF the first days. Do you have last years sunscreen? Make sure that it is not to old. Replace it with a new one if you have used some of it, or it has been in the sun or heat, or without a cap for a period of time.
Source: The Norwegian Cancer Society, NHI and the Derma-endocrinology magazine