Healthy Skin Diet

It will be no surprise that what you put inside in terms of food very often has a direct reflection on the outside.Glowing healthy skin is fed by a healthy diet.
 

Healthy Skin Diet

• Vitamins C and E

Vitamin C found in:Oranges, lemons,papaya and tomatoes

Vitamin E found in :Sweet potatoes,nuts,olive oil,sunflower seeds,avocados,broccoli and leafy green vegetables




What they do for our skin:
These antioxidant vitamins fight oxidation damage in skin cells' DNA.Because they are key elements in the structural proteins in the body, they are important to the integrity of the blood vessels and hair follicles.They are important for decresing wrinkling of the skin.Vitamin E reduces inflammation and helps wound helping.Vitamin C enhances the immune response.

• Vitamin A

It's found in: Fish oil, salmon, carrots,dairy products,spinach and broccoli

What it does for the skin:
Since it promotes normal keratinization, it helps with conditions such as acne,eczema and psoriasis.Without it, skin becomes extremely dry and dull.It's importnant to note that if you use a synthetic retinoid(a derivative of vitamin A) on your skin, you may need to stop vitamin A ,since too much of vitamin A can lead to hair loss and liver dysfunction.

• Protein

It's found in:Meat,eggs , grain,sunflower seeds, dairy products, fish, legumes like beans and peas, and nuts such as walnuts and pecans.

What it does for the skin:
Protein is the component of all the cells in the body and building block of the skin tissue.Proteins are broken down into amino acids, the building blocks of new proteins  for the body's constant reconstruction job.They are like Legos,coming in different shapes,sizes,and types that help construct collagen or create lubricating ceramide in the skin.It's a perfect economy ,witht he amino acids being recycled into new proteins on a supply and demand basis.

• Zinc

It's found in:Turkey,almonds,Brazil nuts, and wheat germ.

What it does for the skin:
This antiinflammatory mineral calms irritation in the epidermis and helps to heal acne and treat rosacea.It also facilitates cell regeneration.

• Biotin

It's found in:Egg yolks,bananas,brewer's yeast, lentils, cauliflower and salmon.

What it does for the skin:
This B vitamin strengthens skin,hair and nails.A deficit can lead to hair loss or dermatitis.

 

• Omega 3 and Omega 6 Fatty acids

Omega 6 found in:Seeds,nuts,eggs,sunflower and soyabean oil

Omega 3 found in:Cold water fish like salmon and sardines,flaxseed oil,walnuts,sunflower seeds and almonds

What they do for skin:
These essential fatty acids support skin health,improve nerve and vascular function and aact as antioxidant.Omega 3 has strong anti inflammatory properties and may calm skin conditions such as rosacea or eczema and minimize redness.

• Monosaturated Fats

Found in:olive oil,canola oil and avocados.

 
What they do for the skin:
These healthy fats help to maintain the water level in the epidermis and supply the ceramides and fats that keep the bricks and mortar of the skin healthy andintact.This translates into less itchy ,healthy looking,glowing skin.

• Antioxidants

Found in :Blueberries,green tea,red kidney beans,olive oil,artichokes,pomegranates , dark chocolate, and red wine.

What they do for the skin:
They are indeed the superheroes of the nutrient family.According to research,they have cancer fighting potential.