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.
