We’ve all heard the mantra, “You are what you eat.” This saying took on new meaning for me, however, after strolling around the grocery store, peeking into carts. Those filled with white bread, doughnuts, soft drinks and potato chips were often pushed by people with pasty complexions and lifeless hair. And those loaded with fresh spinach and strawberries, fat-free milk, whole-wheat bread and salmon had shoppers with rosy, smooth skin and shiny hair behind them.
The truth is, what you eat does affect how you look — today and down the road. Here’s a rundown of the nutrients you need for healthy,
glowing skin.
Vitamin A This fat-soluble vitamin is essential for the maintenance and healing of epithelial tissues, with skin being the largest expanse of epithelial tissue you’ve got.
Best sources Dark-colored produce, such as carrots, sweet potatoes, tomatoes, watermelon, papaya, broccoli and spinach, Egg yolks, oysters and nonfat milk.
B vitamins B vitamins help convent calories into energy for skirt metabolism and are components of enzymes that maintain normal skin function (including functioning of the oil-producing glands which keep skin moist and smooth) That’s why poor intake of almost any B vitamin can cause dry or scaly skin. Best sources Poultry, red meat, fish, bananas temper whole grains, brewers yeast peanut butter and eggs.
Vitamin C When taken internally this vitamin helps maintain collagen — the underlying supporting structure of skin. But sun exposure (and stress) can drain vitamin C from the skin, leaving it vulnerable to damage from the environment (why ant aging creams and sunscreens have been infused with this potent antioxidant). Best sources Citrus fruits and juices, slow cantaloupe, strawberries, tomato sweet peppers and green peas.
Vitamin E This antioxidant help slow the aging of skin cells by reducing the production of an enzyme called collagenase, which breaks down collegen, causing
the skin to sag and wrinkle according to a study in the journal Free Radical Biology & Medicine. And sun exposure can deplete vitamin E from
the skin, making it more vulnerable to sun damage (why vitamin E is found in skin-care products from moisturizers to body washes). Best sources Salmon, legumes, extralean meat, almonds, leafy vegetables, and olive and sesame oils.
Selenium The damaging effects of ultraviolet light are minimized by this antioxidant mineral, thereby reducing your risk for sunburn. In fact, low blood levels of selenium also increase your risk for skin cancer, say researchers at Texas Tech University in Lubbock. Best sources Tuna, wheat germ, sesame seeds and whole grains.
Zinc 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. Best sources Seafood, turkey, pork, soybeans and mushrooms.
The proteins are needed for repair of body tissues.
The skin and hair need enough protein and the deficiency causes dull and dry skin and scalp. Vegetarians specially need to plan their diets carefully to include protein rich foods such as soya beans, sprouts, cheese, milk, grains, peas & beans.
Sugar is one of those carbohydrate rich food which has no value. On the contrary, it can cause acne, poor circulation and obesity. So instead of sugar, add brown sugar or honey to your diet. Both help purify blood and cleanse the body of toxins.
You need very little fat, but a little is necessary for good circulation and supple & soft skin.
Fibre is very important. This indigestible carbohydrate is concentrated in the peels & rinds of fruits & vegetables and in the outer layers of grains and pulses. Fibre rich foods promote radiant flossy skin and clear eyes.
Source: www.indusladies.com
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