It is very important to choose the right food and help fill all our shortcomings well and better both body and skin beauty.
She would like to introduce you to one of the nutrients that help brighten the skin naturally is lutein, a substance known to help maintain healthy eyes. Because it is a component of a group of carotenoids, it also has the ability to brighten skin tone. It also helps delay the aging of the skin. Regarding foods that are high in lutein and are recommended by experts for women to choose to eat, but need to make sure that you eat regularly as follows:
1. Cabbage is a vegetable that provides lutein to the body in high levels that can have a positive effect on the body. Raw kale provides about 11 mg of lutein, better than cooked kale. When cooked, the lutein is reduced by almost half, so if you eat it, you should eat raw kale, but please wash it clean first to avoid diarrhea. That it will help the body get enough of this nutrient.
2. Spinach Spinach is not only rich in nutrients like lutein. But it also provides many other nutrients such as magnesium, iron, vitamin K and antioxidants. It is also classified as a vegetable, which is considered a source of essential vitamins and minerals for the body. One cup of raw spinach provides about 8 mg of lutein to the body, while one cup of cooked spinach provides 16 mg of lutein.
3. Bell peppers Peppers are not only known as an excellent source of vitamin C. But there are still many substances in the carotenoid group. Including lutein. For bell peppers that provide high lutein content. It will be green pepper, it will provide about 1.4 mg of lutein, but the amount of lutein that the body will receive depends on the size of the bell pepper.
4. Corn Corn is rich in lutein, about 3.6 mg per corn, which is considered a large amount of lutein that the body receives. Including eating tortilla, a cornmeal or eating about 9-10 pieces of dried corn will help the body get about 1.7 mg of lutein.
5. Eggs Eggs are considered a food that contains lutein. Although the amount of lutein is not very high compared to other foods, studies have found that eating eggs is the best and easiest way to deliver lutein to your body. It is also a food that helps the body get good fats. It also helps the body absorb nutrients well.
6. Pistachios seeds are rich in lutein. But in 30 grams of pistachios would be about 1.4 milligrams of lutein. Also get a lower fat content than eating other types of nuts.
7. Parsley talks about parsley. Many will be reminded of its special scent. This herb is used as an ingredient in various dishes. However, if adding 1/2 cup of parsley to a soup or other dish. It will help the body get about 1.2 mg of lutein.
8. Green Cos Consuming about 2 cups of Green Cos, whether for men or women, the body will receive up to 4 mg of lutein. Therefore, customs should always choose to add this vegetable to the diet. It will help the body get nutrients like lutein more often.
