The first choice for eating white skin is guava orange bitter gourd.

When spring comes, the skin is also eager to get rid of the gloomy winter color and restore the glittering and translucent white skin. In fact, spring is a good time for whitening. In addition to applying skin care products containing whitening ingredients and doing a good job of sun protection, nutritionists suggest that women who love beauty can also take vitamin C, vitamin E and collagen from natural foods moderately to avoid melanin accumulation, aging and lack of luster, resulting in dull skin.

Nutritionist Jiang said that guava has a high vitamin content, and eating more can improve the antioxidant capacity of the human body and make the skin white and translucent. (Photography/Huang Zhiwen) A dull or dull face is likely to give people the impression of listlessness and aging, and the main cause of dull skin is melanin. Melanocytes exist in the surface layer of skin, and tyrosinate contained in them is oxidized by tyrosinase to produce melanin, which accumulates in the surface layer of skin and will lead to dull skin color for a long time.

vitamin C

Jiang, a nutritionist in the nutrition room of the hospital, said that vitamin C is cheap and easy to obtain, has good antioxidant and free radical resistance, can inhibit melanin production, promote collagen proliferation and rearrangement, and make the skin look brand-new, white and elastic. It is the most commonly used nutrient for whitening skin at present.

Many fruits and vegetables are rich in vitamin C. Nutritionists have listed the top five, guava ranks first, followed by citrus (such as oranges, Liu Ding, lemons, etc. ), melons (such as cucumber and bitter gourd), bamboo shoots and cauliflower.

However, because vitamin C is a water-soluble vitamin, its stability is insufficient. Although the daily intake can exceed the recommended amount 100 mg, you should avoid soaking in water for too long or heating for cooking to avoid nutrient loss.

tocopherol

Vitamin E is also an important antioxidant. It is a fat-soluble vitamin, which is commonly found in plant edible oil, whole grains and nuts. Its nutrition is not as easy to lose as vitamin C, but it is high in oil and calories. Calculated by a handful of 20 grams of comprehensive nuts, the calorie is about 45 calories. Eating too much will cause obesity, even affect the detoxification and metabolism ability of the liver, leading to dull complexion or jaundice symptoms.

Nutritionist Jiang said that a fist-sized guava weighs dozens of times as much as a nut, but its calories are only 60 calories. To improve the body's antioxidant capacity, it is suggested to use guava instead of nuts. If you like to eat peanuts, pistachios, walnuts and other nuts, it should not exceed 20 grams a day.

collagen

Collagen is the foundation of the skin, which is easily lost with age or aging, making the skin inelastic and slow down metabolism, leading to dullness and fine lines. Nutritionist Jiang said that in order to maintain skin elasticity, besides drinking plenty of water, you can also eat collagen-rich foods such as trotters, chicken skin and fish skin, but there is a problem of high calories, so it is recommended to take a small amount.

In contrast, bean-related products such as soybean, soybean, edamame, black bean and tofu are rich in protein, which can promote the formation of collagen and make the skin whiter and more elastic, but the burden of cholesterol and calories is lighter.