{"id":14546,"date":"2025-02-24T13:26:44","date_gmt":"2025-02-24T05:26:44","guid":{"rendered":"https:\/\/www.premierclinic.hk\/?p=14546"},"modified":"2025-02-24T13:27:42","modified_gmt":"2025-02-24T05:27:42","slug":"%e7%b0%a1%e5%96%ae%e5%90%83%e5%87%ba%e9%80%86%e9%bd%a1%e7%be%8e%e8%82%8c-%e6%96%b0%e4%ba%94%e5%a4%a7%e8%b6%85%e5%bc%b7%e7%87%9f%e9%a4%8a%e7%b4%a0","status":"publish","type":"post","link":"https:\/\/www.premierclinic.hk\/en\/news\/%e7%b0%a1%e5%96%ae%e5%90%83%e5%87%ba%e9%80%86%e9%bd%a1%e7%be%8e%e8%82%8c-%e6%96%b0%e4%ba%94%e5%a4%a7%e8%b6%85%e5%bc%b7%e7%87%9f%e9%a4%8a%e7%b4%a0\/","title":{"rendered":"Five powerful nutrients for age-defying skin (healthyD.com)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Consumer Council surveys frequently reveal that affordable brands can offer benefits comparable to expensive creams! Eating more natural foods and nutrients that benefit the skin doesn&#039;t require a huge outlay. Besides the often-mentioned protein and vitamins for absorbing skin-beautifying nutrients, it&#039;s also important to drink plenty of water daily to maintain hydration and promote metabolism and detoxification. More and more people are paying attention to five nutrients and minerals, incorporating skin-beautifying and anti-aging into their daily lives.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">Anti-aging Skin Nutrition\uff5c#1 Omega-3 Fatty Acids<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">1. Omega-3 Fatty Acids:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Many women believe that reducing fat intake is good for health. In fact, consuming &quot;good fats&quot; containing good cholesterol (HDL), such as Omega-3 fatty acids, can help reduce inflammation and maintain skin barrier function. According to the National Institutes of Health (NIH), when the body lacks &quot;essential fatty acids&quot;, it may cause rough skin, scaling and skin inflammation.<\/li>\n\n\n\n<li>Food sources: deep-sea fish (such as salmon, mackerel), flax seeds, chia seeds, etc.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Anti-aging Skin Nutrition\uff5c#2 Resveratrol<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">2. Resveratrol<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It possesses powerful antioxidant properties, activating the body&#039;s &quot;longevity gene&quot; protein, SIRT1, to repair aging-damaged cells and protect them from free radicals. Other studies have shown that resveratrol can inhibit melanin deposition in the skin, reducing the risk of sunburn or tanning caused by UV exposure. It also has a whitening effect, earning it a reputation as a skin-beautifying and anti-aging product.<\/li>\n\n\n\n<li>Food sources: Resveratrol is found in the peels of vegetables and fruits, such as red grape peels. Therefore, drinking red wine can help with the intake of resveratrol. However, it should be noted that excessive drinking can also lead to other health problems. Therefore, resveratrol is mostly extracted and used in skin care products or made into nutritional supplements.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Anti-aging Skin Nutrition\uff5c#3 Biotin<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">3. Biotin (Vitamin B7):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Converts nutrients like carbohydrates and fats into energy to maintain healthy skin, hair, and nails<\/li>\n\n\n\n<li>Food sources: Egg yolks, nuts, whole grains, tomatoes, etc. Most people can get enough biotin from a balanced diet.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Anti-aging Skin Nutrition\uff5c#4 Zinc<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">4. Zinc:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Promotes wound healing, regulates oil secretion, and helps improve acne<\/li>\n\n\n\n<li>Food sources: seafood, meat, nuts, beans, etc.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Anti-aging Skin Nutrition\uff5c#5 Selenium<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">5. Selenium:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Antioxidant, protects skin from damage and maintains skin elasticity<\/li>\n\n\n\n<li>Food sources: seafood, nuts, whole grains, etc.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">However, women should avoid certain dietary habits, such as frequent consumption of fried, high-fat foods, processed foods, insufficient intake of fruits and vegetables, and excessive alcohol consumption, which can affect skin quality and easily induce inflammation. This is especially true for women who favor refined foods like &quot;punch-in&quot; desserts. Excessive sugar intake can damage collagen tissue, leading to loss of elasticity and sagging skin. In addition to the nutrients and minerals mentioned above, there are three other essential skin-beautifying nutrients that can be obtained from daily diet, including:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Low Glycemic Index Foods<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Glycemic Index (GI) is a value that reflects the rate and magnitude of blood sugar rise after a person eats carbohydrates.<\/li>\n\n\n\n<li>High-glycemic index foods, such as refined starches like white rice and bread, can stimulate insulin levels to rise faster, increasing male hormone secretion. This can lead to increased oil production and keratinization, making acne and blackheads more likely to form. Therefore, choosing low-GI foods (GI value 55 or below) can help stabilize blood sugar, reduce inflammation, and improve skin condition.<\/li>\n\n\n\n<li>Food sources: brown rice, vegetables, fruits, etc.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. Protein<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>An important component of skin tissue and collagen, promoting cell repair and regeneration<\/li>\n\n\n\n<li>Food sources: lean meat, fish, eggs, beans, etc.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. Vitamins<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">a) Vitamin A:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vegetables rich in beta-carotene help the body convert vitamin A and balance oil secretion.<\/li>\n\n\n\n<li>Can promote cell renewal and maintain skin health<\/li>\n\n\n\n<li>Food sources: carrots, sweet potatoes, pumpkin, spinach, wolfberry, etc.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">b) Vitamin C:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Has a strong antioxidant effect, promotes collagen synthesis, and helps wound healing<\/li>\n\n\n\n<li>Food sources: citrus fruits, strawberries, kiwi, bell peppers, etc.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">c) Vitamin E:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Like vitamin C, it is an antioxidant that protects cells from free radical damage and keeps the skin moisturized.<\/li>\n\n\n\n<li>Food sources: avocado, nuts and seeds, vegetable oils, etc.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.premierclinic.hk\/en\/doctors\/dr-yuen-ching-yi-jenny\/\">General Practitioner Dr Yuen Ching Yee<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Originally published:<\/strong><br><a href=\"https:\/\/www.healthyd.com\/articles\/expert-blog\/5%e5%a4%a7%e8%b6%85%e5%bc%b7%e7%87%9f%e9%a4%8a%e7%b4%a0-%e9%80%86%e9%bd%a1%e7%be%8e%e8%82%8c-%e7%9a%ae%e8%86%9a%e4%bf%9d%e9%a4%8a-%e8%a2%81%e9%9d%9c%e6%80%a1%e9%86%ab%e7%94%9f\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.healthyd.com\/articles\/expert-blog\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Consumer Council surveys frequently reveal that affordable products can be as effective as expensive creams! Incorporating more natural foods and nutrients that are beneficial to your skin can help...<\/p>","protected":false},"author":1,"featured_media":14547,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[107],"tags":[290,291],"doctors":[166],"media-members":[200],"class_list":["post-14546","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","tag-290","tag-291","doctors-dr-yuen-ching-yi-jenny","media-members-healthyd"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u7c21\u55ae\u5403\u51fa\u9006\u9f61\u7f8e\u808c \u65b0\u4e94\u5927\u8d85\u5f37\u71df\u990a\u7d20\uff08healthyD.com\uff09 - Premier Clinic<\/title>\n<meta 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