Diet For Healthy Skin
 “You
are what you eat.”
Does it sound familiar? You probably have heard of it. And
yes, it is true. What you eat affects how well you are and
how you look- today and for the years to come.
Balanced diet is needed for optimal health and well- being;
as well as having a healthy skin. However, balanced diet is
primarily set to prevent malnutrition and vitamin/ mineral
deficiencies.
The aim of this article is to provide tips that will help
you achieve the skin you have always longed for.
Choose foods rich in vitamin A. Naturally occurring vitamin
A or retinol is commonly found in fish oils, dairy products
and liver. Vitamin A found in plants is called beta-carotene
and is commonly found in yellow/ orange fruits and
vegetables like carrot and cantaloupe. This is essential for
the maintenance and healing of epithelial tissues, with skin
being the largest expanse of epithelial tissues we have.
This diet includes plenty of dark orange (carrots, sweet
potatoes, winter squash) and dark green (broccoli, spinach,
kale) vegetables -- all of which are high in vitamin A.
Choose foods with plenty of B vitamins like B-2 and B-3.
These foods convert calories into energy for metabolism and
are components of enzymes that maintain normal skin
function. The best sources for these are green leafy
vegetables, lean meats, eggs, avocados, fish, brewer’s
yeast, whole grains and peanuts.
Vitamin C for collagen maintenance. Best sources are
citrus fruits and juices, slow cantaloupe, strawberries,
tomato sweet peppers and green peas.
Vitamin E to protect your cells against free
radicals. This is a powerful antioxidant that helps slow the
aging of skin cells and promote healthy skin. A powerful
antioxidant, it protects your cells against the effects of
free radicals, which are potentially damaging by-products of
the body’s metabolism. Foods rich in vitamin E include
almonds, hazelnuts, sunflower seeds, broccoli, wheat germ,
peanuts and vegetable oils.
Zinc is for boosting the immune system and promoting
optimum health. Zinc can be found in eggs, seafood, turkey,
pork, whole grains, nuts and mushrooms. This trace mineral
helps maintain collagen and elastin fibers that give skin
its firmness, helping to prevent sagging and wrinkles. It
also links together amino acids that are needed for the
formation of collagen -- essential in wound healing.
Selenium is a mineral antioxidant that will help
minimized the damage of ultraviolet lights. Researches show
that it might even aid in skin cancer prevention. Good
sources of selenium include tuna, wheat germ, sesame seeds,
nuts, broccoli, Brussels sprouts, mushroom and whole grains.
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