Improve the Look and Feel of Your Skin
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Drinking plenty of water is a must for your body and your skin. When your skin is properly hydrated it appears young, healthy, and radiant. A good goal for water consumption (not sodas, coffee, tea, or juices) is six to eight 8 ounce glasses a day. Alcohol should be avoided, as it causes dehydration. Green Tea contains polyphenols, which have anti-inflammatory properties that protect and benefit the skin's overall health. It also contains antioxidants, another necessary component for great looking skin. Try to drink one or two cups per day, before a meal if you can, as it will also aid in the digestion of foods. Avoid simple carbohydrates; like cookies, pies, cakes, candies, and pastries. Sugary concoctions can increase skin breakouts or acne, because they cause the bodies insulin to spike. Eat healthy foods because they can protect, repair, and slow the aging process. The top ten vitamins and nutrients are listed below. Vitamin A: Helps keep the skin soft and supple. Repairs skin cells and tissues and may help with acne control.Vitamin A is found in yellow vegetables and fruits, apricots, carrots, spinach, pumpkin, yellow vegetables and fruits, apricots, carrots, spinach, cantaloupe, milk, yogurt, and cheeses. Vitamin C: Helps counter the effects of sun damage, smoking exposure, and pollution. Vitamin C also assists in collagen production, which gives skin its strength and elasticity. Vitamin C can be found in broccoli, bell peppers, citrus fruits, kiwi, strawberries, cabbage, pineapple, tomatoes, and dark green leafy vegetables. Vitamin E: Also helps counter the ill effects of the sun, smoking exposure, and pollution. It improves the skins overall texture, and helps prevent wrinkles. Vitamin E can be found in almonds, avocadoes, peanuts, nuts, seeds, olives, asparagus, wheat germ, soybean and corn oils, and dark green leafy vegetables. Biotin: The nutrient Biotin helps produce nails, skin, and hair cells. A deficiency can cause dermatitis and hair loss. Biotin is found in cooked eggs, rice bran, nuts, wheat germ, meats, and oatmeal. Niacin: Niacin smoothes dry, flaky skin. Meats, pork, poultry, fish, and legumes are all rich in Niacin. Selenium: May help prevent skin cancer. It also helps counter the effects of sun damage, smoking exposure and pollution, as well as producing healthy skin cells. Selenium is found in whole-grain products, seafood, meats, and eggs. Copper: Forms elastic fibers that support the skin structure. One can get their intake of copper from meats, nuts, seafood, dried beans, and peas. Zinc: Zinc can help control oil production and reduce acne lesions. A deficiency can bring on acne. Many acne or skin care products contain zinc as an active ingredient. However, this only affects the outer skin, not the Zinc needed for the body to promote its own defenses. Zinc is found in wheat germ, meat, poultry, legumes, fish and seafood, whole grains, and eggs. Essential Fatty Acids: These acids help produce the skin's healthy, natural oil barrier. They lubricate the skin. A deficiency can result in white heads and inflammation. Cold water fish, salmon, sardines, mackerel, flaxseed oil, safflower oil, canola oil, olive oil, and walnuts are great sources of Essential Fatty Acids. Antioxidants: Anti-inflammatory properties in antioxidants protect the membranes of skin cells. Excellent sources of antioxidants are green tea, blueberries, blackberries, strawberries, cranberries, grapes, and other fruits and vegetables. There is no need to take supplements or use expensive products to insure luxurious skin. Eating healthy foods, getting plenty of water, and rest will provide the nourishment your skin needs every day. Make nutrition your first step to soft, supple, glowing, and radiant skin.
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