7 thực phẩm giúp da tươi sáng, mịn màng đón Tết

A nutrient-rich diet is a crucial foundation for healthy and radiant skin in the early days of the new year.

Skin is not only affected by cosmetics or weather but also directly reflects the quality of daily nutrition. According to Dr. Susan Mitchell, a clinical nutritionist at the American Institute of Global Nutrition, a diverse diet of natural foods nourishes the skin from within, improving elasticity and moisture retention, especially during the period when skin is prone to dryness and dullness due to stress and busyness before Tet (Lunar New Year).

Fatty Fish

Fatty fish is a top recommended food group for skin health. Salmon, mackerel, or scad, familiar in Vietnamese meals, provide omega-3s that help strengthen the skin's protective barrier, reduce inflammation, and limit dehydration. According to Dr. Joshua Zeichner, a dermatologist at Mount Sinai Hospital in New York (USA), omega-3s also help soften skin and reduce irritation.

Steamed fish with ginger is a delicious dish that is also good for the skin.

Suggested dishes: Steamed fish with ginger, or grilled fish in foil served with green vegetables are delicious and good for the skin.

Avocado

Avocados are also highly valued for their healthy fats, vitamin E, and vitamin C content. These nutrients help neutralize free radicals and support collagen formation.

Suggested dishes: Mashed avocado with unsweetened yogurt or a low-sugar avocado smoothie is a simple and suitable addition to breakfast or snacks.

Nuts

Nuts such as almonds, walnuts, and cashews are rich in vitamin E and zinc, which help protect skin cells from environmental damage and support skin regeneration. British nutritionist Emma Derbyshire says that vitamin E from nuts can contribute to slowing down premature aging.

Suggested dishes: A handful of lightly roasted nuts or sprinkled on salads is an easy way to incorporate this food group into your daily diet.

Foods Rich in Beta-Carotene

Sweet potatoes, carrots, and gac fruit are familiar foods in Vietnamese meals, rich in beta-carotene, a precursor to vitamin A. This nutrient helps protect skin from sun damage and supports cell regeneration.

Baked sweet potatoes are a light snack that helps replenish energy and relieve stress during the days leading up to Tet (Lunar New Year).

Suggested dish: Baked or steamed sweet potatoes with yogurt is a light and suitable dish during the days before Tet.

Dark Leafy Greens

Dark leafy greens such as broccoli, spinach, and water spinach contain plenty of vitamin C, lutein, and antioxidants, contributing to the protection of collagen structure and reducing the harmful effects of oxidative stress. According to Dr. Lauren Panoff, a nutritionist in the US, eating green vegetables daily helps skin become brighter and less dull.

Suggested dish: Boiled vegetables with sesame seeds or stir-fried quickly with olive oil are ways to preserve many nutrients.

Red Bell Peppers

Red bell peppers are a rich source of vitamin C, essential for collagen synthesis. Adequate collagen helps skin become firmer and more elastic.

Suggested dishes: Bell pepper salad with olive oil or stir-fried with lean chicken are easy to eat and suit many family tastes.

Soybeans

Soy milk is a very healthy drink for women's health and skin.

Soybeans and soy products such as tofu and soy milk contain isoflavones, plant compounds believed to be beneficial for skin, especially in adult women. According to Professor Wendy Bazilian, a nutritionist at the University of California, isoflavones can support smooth skin and reduce dryness associated with aging.

Suggested dishes: Steamed tofu with mushrooms or unsweetened soy milk are suitable choices for regular consumption.

Besides choosing healthy foods, experts recommend drinking enough water and limiting sweets and greasy foods during the holidays. When nutrition is balanced, the skin will have better conditions to recover, giving it a fresh and radiant look to welcome the New Year.