The famous "little holes", known to scientists and doctors as gynoid lipodystrophy, affect the majority of women - about 85% of those over the age of 20, guarantee the research And although many people have the condition (to a greater or lesser degree) somewhere on their body, there are those who are bothered by it and seek to know how to reduce the cellulite But did you know that food can influence (and a lot) the issue?

How to reduce cellulite: What it is

According to nutritionist Luna Azevedo, cellulite is a chronic inflammation of cellular tissues that leaves them malnourished, disorganized and without elasticity. But the "orange peel" aspect of the skin is not the only consequence of this inflammation: it also harms the circulatory and lymphatic systems, increases the fat accumulation worsens the acne It causes flaccidity and promotes premature aging of the region.

Generally, cellulite is found in thighs It is asymptomatic, but in advanced stages can lead to the appearance of red, hot, painful nodules (requiring drug treatment).

Read also: Exercises to fight cellulite

How to decrease Cellulite: Main Causes

Some factors increase the risk of developing the problem - gender, ethnicity, body biotype, fat distribution, sedentarism stress, medications, pregnancy, age, smoking and genetic and emotional factors, for example.

"Cellulite is common in healthy women, however, it can be aggravated by overweight It is known that the degree of cellulite is positively correlated with the body mass index (BMI) Obesity, for example, is directly linked to the high prevalence of cellulite due to the large volume of skin folds and circulatory and metabolic alterations.

Hormonal imbalances also worsen the conditions - the estrogen This hormone causes women to accumulate more fat than men do, and as the skin ages, it gets thinner, making cellulite more evident," explains the professional.

Read also: Want to avoid cellulite? Stay away from these foods

How to reduce cellulite: Eating habits

According to Luna Azevedo, a diet rich in high glycemic load foods tends to increase the excretion of electrolytes, favoring fluid retention and the formation of edema. B-complex vitamins , magnesium and chromium, which are fundamental in fighting the problem."

In addition, the saturated fats On the other hand, neglecting to consume fiber is another factor that causes cellulite, since it prevents constipation, helps detoxify the body, and prevents the appearance of inflammatory processes.

Read also: The best teas to fight cellulite

But how decrease cellulite? Main foodstuffs

Water

"An essential component of tissues, it plays an important role in the proper functioning of the body and in skin hydration Therefore, the ideal consumption amount for an adult should be at least 35 ml/kg per day."

Omega-3

"It has an anti-inflammatory effect, so it prevents the accumulation of fat and improves the appearance of the skin. Olive oil, flaxseed oil, chia seeds, seaweed, walnuts, almonds, soybeans, kale, and spinach are good sources of the nutrient."

Centella Asiatica

"It has a vasodilating, antioxidant, anti-inflammatory, calming, and anti-cellulite function. collagen . therefore, for the treatment of cellulite it is recommended to use for a minimum period of 3 months."

Carotenoids

"Lutein, lycopene and beta-carotene In this way, bet on passion fruit, pumpkin, tomato, bell bell pepper, papaya, broccoli, guava, watermelon, cabbage, and carrots."

Vitamin C

"It acts in the protection against cellular damage, besides participating in the synthesis of collagen fibers in the body and exerts a vasodilating and anticoagulant Examples of sources: orange, acerola, guava, kiwi, strawberry, bell bell pepper, broccoli, Brussels sprouts, cranberry, and cashew."

Vitamin B12

"Important in the metabolism of amino acids, lipids and carbohydrates in the oxygenation of tissues, circulation, and the regulation of temperature So invest in nutritional yeast, seaweed, and vitamin B12-enriched foods.

Zinc

Because it participates in the healing processes, assisting in the restoration of the skin due to its antioxidant action. "Examples of sources: whole grain bread, beans, pumpkin seeds, nuts, chickpeas, mushrooms, nuts, whole grains."

Silicon

"It increases the elasticity and vascularization of the skin, thereby assisting in collagen production. In addition, it has antioxidant action. Examples of sources: oats, barley, parsley, whole grains, soybeans, horsetail, alfalfa, leafy greens, beets, oat bran, and seaweed."

Isoflavones

"They have action thermogenic Examples of sources: soy, legumes, flaxseed, and whole grains."

How to reduce cellulite: Resveratrol

"Polyphenol with antioxidant action. Examples of sources: grape seeds, whole grape juice, red wine, and in the skins of black grapes."

Potassium

"Acts in maintaining hydro-electrolyte balance in the body. Examples of sources: apricots, raisins, dates, bananas, sweet potatoes, whole grains, avocado."

Iron

"It improves skin circulation as it promotes blood oxygenation. Consume, for example, legumes, dark green vegetables and acai,."

How to reduce cellulite: Coenzyme Q10

"It improves mitochondrial activity, which is important for energy generation, renewal and cellular oxygenation. Bet, then, on spinach, broccoli, azuki beans, avocado, sesame seeds and oilseeds."

Anthocyanins

"They belong to the group of flavonoids and, in addition, help the circulatory system by improving the permeability of blood vessels. Examples of sources: red fruits such as blackberry, black grape, acai , cherry, raspberry and strawberry."

Read also: How to get rid of cellulite?

How to decrease the cellulite? Recipes

Watermelon, mint and ginger juice

Ingredients:

• 200ml coconut water;
• 1 slice of watermelon;
• 1 tsp ginger
• 4 mint leaves, chopped.

Directions:

Blend until smooth, then serve chilled.

Oatmeal pancake with cocoa

Ingredients:

• 60g oat bran or fine flaked oats;
• 1 tsp. cocoa powder
• 1 cup of water.

Directions:

Mix the oat bran and cocoa powder in a bowl, then add the water, little by little, until pancake-like. Finally, pour into a pan on low heat until golden brown on both sides.

Source: Luna Azevedo, nutritionist and promoter of conscious eating and creator of the "Life for Luna" project.