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Every Monday, we find the nutrition Time.news of Dr. Binetou Cheikh Seck, dietician-nutritionist at the Nutridéal Dietetic Cabinet in Dakar, Senegal. Today, she talks to us about the role of diet in skin care.
What is the connection between diet and skin health?
Just like the heart, the kidneys or the liver, our skin is an organ that has very important functions. Its main function is as the first line of defense against infections. And this skin also allows the synthesis of vitamin D and it is essential for the regulation of body temperature. The skin has nutritional needs like all the other organs, in order to play its role well and to be supple, firm and resistant to aging.
What are these needs ?
- The skin needs water – so drink enough : a minimum of 1.5 L per day, that is to say 6 large glasses of water throughout the day.
- The skin needs antioxidants to delay the appearance of wrinkles. There are 4 antioxidants that are particularly protective of the skin: vitamin A, vitamin C, vitamin E and selenium.
To get enough of these nutrients, here’s what to eat:
- Fruits (especially citrus fruits) and various vegetables, 5 times a day
- Low-fat dairy products, 3 times a day
- Eggs and offal, 1 to 2 times a week as a replacement for meat or fish
- Lnuts like cashews, a small handful a day as a snack
- At least 2 good cups of unsweetened green tea per day
And it seems that even the fat in the diet is important for healthy skin?
Absolutely, but you have to choose the right fats added to strengthen the protective layer of the skin. Choose oils rich in monounsaturated fatty acids, such as olive oil and sunflower oil, but always in moderation, or fatty fish, such as sardinella or sardines, at least twice a week.