{"id":6011,"date":"2024-07-08T12:11:59","date_gmt":"2024-07-08T12:11:59","guid":{"rendered":"http:\/\/drkozarevcosmedics.com\/?p=6011"},"modified":"2024-07-08T12:39:49","modified_gmt":"2024-07-08T12:39:49","slug":"nutricionistkinja-nada-vogt-otkriva-kako-ishrana-utice-na-kozu","status":"publish","type":"post","link":"https:\/\/drkozarevcosmedics.com\/en\/nutricionistkinja-nada-vogt-otkriva-kako-ishrana-utice-na-kozu\/","title":{"rendered":"Nutritionist Nada Vogt reveals: How does diet affect your skin?"},"content":{"rendered":"
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If you follow Nada Vogt on social media, you're probably familiar with her charming and motivating approach to dieting and weight loss.<\/p>

If you haven't had the chance to get to know her yet, now is the perfect time because almost everyone has faced some kind of dietary issue that Nada addresses in her posts.<\/p>\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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With Nada Vogt, you won\u2019t hear about how many calories you should consume daily, nor which diet is right for you or which you should avoid at all costs.<\/p>

Nada believes that a happy person is someone who is healthy, understands why they eat when they do, and doesn\u2019t confuse self-discipline with punishing themselves through strict diets.<\/p>

Nada holds the official title of Sports and Exercise Nutritionist. At the age of 22, she enrolled in the FISAF International Academy, and in 2019, she became a licensed nutritionist.<\/p>

Nada\u2019s mentorship, where she helps people understand the root causes of bad habits, is based on scientific studies and research that she actively follows because, as she admits, learning never stops.<\/p>

We spoke with Nada about how food impacts skin health and how we can improve the appearance of our skin through diet.<\/p>

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DK: Do you think that in recent years, people have started linking diet with skin health more often?<\/strong><\/p>

Nada Vogt<\/strong>: With the rise in popularity of the term \"wellness\" and everything it encompasses, questions about how diet affects our skin have become very common among those looking to adopt a healthier lifestyle.<\/p>

Nutraceuticals have drawn a lot of attention over the years in response to this.<\/p>

DK: What are nutraceuticals?<\/strong><\/p>

Nada Vogt<\/strong>: Simply put, nutraceuticals are dietary components naturally present in food that are believed to offer medical or health benefits. The term itself is a combination of the words \u201cnutrition\u201d and \u201cpharmaceutical.\u201d<\/p>

DK: Which nutraceuticals are beneficial for the skin?<\/strong><\/p>

Nada Vogt<\/strong>: A diet that\u2019s good for our skin is a diet that\u2019s good for our overall health.<\/p>

One rich in healthy fats, diverse in colors, full of leafy greens, and a good mix of nuts and seeds, while at the same time limiting (but not excluding) the intake of highly processed foods \u2013 sweets, snacks, etc.<\/p>

Good nutrition for our skin is good nutrition for our body.<\/p>

Popular nutraceuticals that would be beneficial to include in your diet are:<\/p>

  • Carotenoids<\/li>
  • Fatty acids<\/li>
  • Minerals<\/li>
  • Vitamins<\/li>
  • Polyphenols<\/li><\/ul>

    DK: Could you tell us more about carotenoids? How do they affect our overall health? <\/strong><\/p>

    Nada Vogt<\/strong>: Carotenoids are a family of over 600 fat-soluble plant pigments, about 20 of which are found in human tissue and blood.<\/p>

    Humans cannot synthesize carotenoids, so we must obtain them through diet or supplements.<\/p>

    Carotenoids protect the skin from harmful molecules known as free radicals,<\/p>

    which are generated in the skin due to various reasons, including sun exposure and UV damage, as well as metabolic processes within our skin cells.<\/p>

    There are four main dietary carotenoids:<\/p>

    1. Beta-carotene, found in leafy green vegetables, orange root vegetables, and yellow or orange fruits.<\/li>
    2. Lutein<\/li>
    3. Zeaxanthin, found in leafy greens and eggs.<\/li>
    4. Lycopene, found in tomatoes, pink grapefruit, and watermelon.<\/li><\/ol>

      All of them act as powerful antioxidants and can slow down collagen breakdown in the skin.<\/p>

      DK: What lifestyle habits can support skin health?<\/strong><\/p>

      Nada Vogt<\/strong>: While it\u2019s not advisable to treat skin diseases solely with lifestyle measures, there\u2019s no doubt that certain lifestyle factors affect our skin, both in health and disease.<\/p>

      For those with chronic inflammatory skin conditions (like eczema, psoriasis, acne, and rosacea), combining lifestyle measures with medical treatments can lead to favorable outcomes.<\/p>

      For those without skin conditions, lifestyle habits are important for maintaining healthy skin and preventing premature skin aging if that\u2019s a concern for you.<\/p>

      DK: Is there a specific diet that can make skin look better?<\/strong>\u00a0<\/strong><\/p>

      Nada Vogt<\/strong>: There\u2019s no one-size-fits-all diet that\u2019s best for your skin\u2014whether vegan, paleo, LCHF, or keto\u2014it doesn't matter.<\/p>

      A diet that\u2019s good for our skin is one that\u2019s good for our overall health.<\/p><\/blockquote>

      This includes a variety of foods, colorful meals, plenty of fruits and vegetables, essential fatty acids, olive oil, and limiting (not excluding) saturated fats and sugars.<\/p>

      Key components in our diet that can benefit our skin include:<\/p>

      1. Omega-3 fatty acids \u2013 derived from linolenic acid, these are naturally found in the skin. They play a crucial role in the skin's immune function and have been shown to offer \"photoprotective\" effects, making the skin more resistant to sunburn. (However, this is no excuse to skip sunscreen!) They can be found in cold-water fish, nuts, seeds, and flaxseed oil.<\/li><\/ol>
        1. Carotenoids \u2013 including beta-carotene, lutein, zeaxanthin, and lycopene. This group of compounds offers numerous skin benefits, including limiting free radical damage, supporting skin maintenance and repair, and providing photoprotective properties. They can be found in leafy green vegetables, orange root vegetables, tomatoes, watermelon, and pink grapefruit.<\/li><\/ol>
          1. Minerals like selenium, zinc, and copper \u2013 copper and zinc are essential for collagen synthesis and wound healing. Selenium is an important antioxidant.<\/li><\/ol>
            1. Vitamins such as vitamin C and E \u2013 these have important antioxidant roles in the skin.<\/li><\/ol>

              DK: Lastly, do you have a healthy summer recipe to share with us?<\/strong><\/p>

              Nada Vogt<\/strong>Absolutely! Here\u2019s a light summer recipe packed with fresh ingredients featuring some of the components we\u2019ve talked about!<\/p>\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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              Tomato, Spinach, and Mozzarella Pasta<\/strong><\/p>

              Ingredients:<\/p>

              \u2013 200g of pasta (your choice)<\/p>

              \u2013 2 tablespoons of olive oil<\/p>

              \u2013 1 large tomato, chopped<\/p>

              \u2013 100g of fresh spinach<\/p>

              \u2013 100g of mozzarella cheese, chopped<\/p>

              \u2013 Salt and pepper to taste<\/p>

              \u2013 1 clove of garlic, finely chopped<\/p>

              \u2013 Fresh basil (optional)<\/p>

              Instructions:<\/p>

              1. Cook the pasta:<\/li><\/ol>

                \u00a0\u00a0 \u2013 In a large pot, bring salted water to a boil. Add the pasta and cook according to package instructions until al dente. Drain and set aside.<\/p>

                1. Prepare the tomato and spinach sauce:<\/li><\/ol>

                  \u00a0\u00a0 \u2013 While the pasta is cooking, heat olive oil in a pan over medium-high heat. Add the chopped garlic and saut\u00e9 for 1-2 minutes until fragrant.<\/p>

                  \u00a0\u00a0 \u2013 Add the chopped tomato and cook for about 5 minutes until it starts to break down into a sauce.<\/p>

                  \u00a0\u00a0 \u2013 Add the spinach and cook for another 2-3 minutes until wilted.<\/p>

                  1. Combine the ingredients:<\/li><\/ol>

                    \u00a0\u00a0 \u2013 Add the cooked pasta to the pan with the sauce and mix well to combine all the ingredients.<\/p>

                    \u00a0\u00a0 \u2013 Stir in the chopped mozzarella and mix until it starts to melt.<\/p>

                    \u00a0\u00a0 \u2013 For extra flavor, add fresh basil if desired.<\/p>

                    1. Serve:<\/li><\/ol>

                      \u00a0\u00a0 \u2013 Serve the pasta warm, optionally topped with a sprinkle of parmesan.<\/p>

                      \u00a0<\/p>

                      Enjoy your healthy and delicious summer meal!<\/p>

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                      If you follow Nada Vogt on social media, you're probably familiar with her charming and motivating approach to dieting and weight loss.<\/p>","protected":false},"author":3,"featured_media":6023,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"slim_seo":{"title":"Nutricionistkinja Nada Vogt otkriva: Kako ishrana uti\u010de na ko\u017eu? - Dr Kozarev Cosmedics","description":"If you follow Nada Vogt on social media, you're probably familiar with her charming and motivating approach to dieting and weight loss."},"footnotes":""},"categories":[74],"tags":[],"class_list":{"0":"post-6011","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dr-kozarev"},"menu_order":0,"_links":{"self":[{"href":"https:\/\/drkozarevcosmedics.com\/en\/wp-json\/wp\/v2\/posts\/6011","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/drkozarevcosmedics.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/drkozarevcosmedics.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/drkozarevcosmedics.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/drkozarevcosmedics.com\/en\/wp-json\/wp\/v2\/comments?post=6011"}],"version-history":[{"count":6,"href":"https:\/\/drkozarevcosmedics.com\/en\/wp-json\/wp\/v2\/posts\/6011\/revisions"}],"predecessor-version":[{"id":6026,"href":"https:\/\/drkozarevcosmedics.com\/en\/wp-json\/wp\/v2\/posts\/6011\/revisions\/6026"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/drkozarevcosmedics.com\/en\/wp-json\/wp\/v2\/media\/6023"}],"wp:attachment":[{"href":"https:\/\/drkozarevcosmedics.com\/en\/wp-json\/wp\/v2\/media?parent=6011"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/drkozarevcosmedics.com\/en\/wp-json\/wp\/v2\/categories?post=6011"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/drkozarevcosmedics.com\/en\/wp-json\/wp\/v2\/tags?post=6011"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}