Whether for appearance or health, keeping your skin hydrated is essential, especially during the summer. Nutritionist Chantal Van der Brempt, in a recent segment, emphasized the importance of internal hydration through a balanced diet.
To maintain healthy, hydrated skin, incorporating a few simple yet effective daily habits can make a big difference. Of course, staying hydrated is crucial, and a basic guideline is to drink 0.03 liters of water per kilogram of body weight. However, this amount should be adjusted depending on factors like heat, body size, and physical activity.
Hydration doesn’t just come from drinking water; it also comes from your diet. Prioritize consuming fruits, vegetables, and fatty fish, which are rich in omega-3 fatty acids. These essential fats help keep skin cells flexible, preventing the skin from becoming rigid and prone to cracking over time.
Dairy products, particularly fermented ones like yogurt, are another important but often overlooked component of a hydrating diet. These foods are rich in probiotics, vitamins A and D, zinc, calcium, and specific fatty acids, all of which contribute to skin hydration, thanks to their water content.
To sum up, Chantal Van der Brempt offers a list of dietary supplements that can support skin hydration from within. While these are suggestions, you can use them as a guide rather than strict rules.
Supplements to Consider:
- Hyaluronic Acid + Collagen: Take as a treatment or continuously.
- Vitamin D: Best taken from October to March/April.
- Borage Oil: Particularly beneficial for women.
Daily Dietary Recommendations:
- Zinc: Found in proteins (meat, fish, shellfish), quinoa, oats, and Shiitake mushrooms.
- Vitamin E: A small handful of nuts and seeds daily.
- Omega-3: From freshly ground flaxseeds, sardines, and mackerel.
- Probiotics: Available in yogurt and fermented vegetables.
- Vitamin C: Sources include kiwi, citrus fruits, and red peppers.
