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Healthy Eating & Skin Care

Healthy Eating & Skin Care


Every kind of food, such as vegetables, dairy, grains, proteins and fruits contain a nutritional vitamin or mineral, many of which are effective in ensuring that your skin remains healthy and strong. Consider supplementing all these foods into your daily diet intake to see the best continuous skin care results.

Diet Rich in Vitamin C

Foods that contain vitamin C, or ascorbic acid, include blueberries, kiwi, spinach, green peppers, winter squash, turnip greens, cabbage, strawberries, tomatoes, pineapples and watermelon. Vitamin C contains antioxidant properties, important for protecting your skin from free radicals. Vitamin C is an essential nutrient for skin care, as it aids in the growth and repair of body tissues, and is needed for the healing of wounds. Also, vitamin C helps your body to manufacture collagen, a protein that is used to make skin, according to the University of Maryland Medical Center. A vitamin C deficiency may lead to rough or dry skin.

Rich Sources of Vitamin E

Good food sources of vitamin E include liver, kale, wheat germ, olives, sunflower seeds, asparagus, spinach, eggs, corn, vegetable oils, almonds, yams, avocado, walnuts and sweet potatoes. Vitamin E is also an antioxidant, helping to destroy free radicals and prevent them from harming your skin. According to MedlinePlus, free radicals may play a role in aging, sometimes causing wrinkles. In addition, vitamin E helps to grow new skin cells by encouraging blood flow throughout your body.

Foods with Vitamin A

Vitamin A can be found in many foods such as broccoli, fortified milk, halibut, pink grapefruit, pumpkin, eggs, cantaloupe, cream, carrots, fish oil, kidney, meat, apricots, cheese and cod. Vitamin A is another antioxidant vitamin, efficient in neutralizing free radicals. Vitamin A can be used to treat and prevent dry skin, as it stimulates the production of sebum, an essential natural oil that is important for moist and hydrated skin.

Vitamin H, or Biotin

Vitamin H, or biotin, is found in foods like sardines, mushrooms, nut butters, cooked eggs, pecans, brewers yeast, beans, whole grains, soybeans, cauliflower and almonds. The University of Maryland Medical Center notes that all B vitamins are important for healthy skin. Having an adequately supply of vitamin H in your diet is essential, as low intake of this nutrient may possibly result in dry and scaly skin.

Foods that are Rich in Zinc

Foods that are rich in zinc include crab, poultry, green beans, red meats, shrimp, whole grains, tahini, oysters, cooked greens, mushrooms and cheese. Zinc, an essential trace mineral, is yet another antioxidant and is an important nutrient for protecting your skin from free radicals. According to the University of Maryland Medical Center, low zinc intake could lead to skin issues such as psoriasis, acne and atopic dermatitis.

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