01-03-2021 | Dermatologist | Nutrition

Food, your other beauty (and health!) routine.

At MartiDerm we defend the value of cosmetic routines to improve our skin and keep it beautiful and healthy. As we always say, consistency is key. Today we will look at another type of routine that is just as or even more important: your daily diet.

It’s not about eating well one day. Nor does it mean giving up food we know isn’t good for us. It’s about eating well every meal and every day. In other words, adopting a healthy, balanced dietary habit.

It is clearer than ever right now. It is essential to follow a diet rich in vegetables and healthy protein and poor in processed foods. Why? To help our body improve its functions and be strong to fight pathogens. Your health will thank you for it and so of course will your skin.

MartiDerm advises an all-round approach: an exercise routine and a healthy, balanced diet.

The importance of vitamins

Vitamins are organic compounds fundamental for preventing diseases. Our body either does not produce them or does not produce enough of them. That is why we need to get them from our food. And that is why a healthy diet is so important.

Vitamins are involved in tissue formation and the functioning of the immune, hormone and nervous systems...

There are many different vitamins and they all matter. That is why it’s not a good idea to single some out as more important than others. Indeed, a vitamin shortfall is more common than you might think. The ones we could usually do with more of are vitamins D, A, E and B9, better known as folic acid. 

In any case, talking only about vitamins may not be useful enough to choose which foods to eat. Below, for example, we explain where some of the vitamins you may need most can be found.

Foods rich in vitamin A

Carrots, broccoli, sweet potato, kale, spinach, pumpkin, egg, apricot, some cheeses, cantaloupe, full-cream milk...

Foods rich in vitamin D

Vitamin D is mainly synthesised from sunlight. But it is also found in eggs; oily fish like salmon, mackerel and sardines; fortified foods; walnuts; sunflower seeds; cod liver oil; mushrooms; milk and dairy products...

Foods rich in vitamin E

Hazelnuts, almonds, vegetable oils, seeds, walnuts...

Foods rich in vitamin B9

Green leafy vegetables; cow, sheep and goat liver; avocado; peanuts...

In short...

It is a good idea to eat low-processed, plant-based foods (fresh fruit, vegetables, wholegrain cereal, legumes and nuts). It is also advisable to eat animal-based foods in moderation. And above all, it is important to stay away from processed foods like sausages. We should also eliminate so-called 'extra’ foods as far as possible, such as soft drinks, pastries, alcoholic beverages, etc. And, of


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DermatologistExpert in skin care

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