Recipe For Healthy Skin

Nutrition For Healthy Radiant Skin

Beauty is more than skin deep. If you want to be beautiful outside you have to make sure your are beautiful inside. It all begins from within, what you eat and the nutrients that you get from the foods.


The largest organ of our body is the skin, over 25 percent of our body weight. It is tough and resilient and serves many purposes such as  eliminating a large portion of our body's waste products, preventing excessive loss of fluids and also provides protection against foreign substances.


Almost all nutrients play a role in the health of the skin. An important nutrition is requirement is adequate dietary protein. Lack of protein will result in lack and dull skin and poor muscle tone. Fat provides the essential fatty acids. lack of fatty acids will cause rough, blotchy and scaly skin. Lack of complex carbohydrates will result in vitamin-mineral deficiencies and a wide range of skin disorders will follow.


An important vitamin for the skin is vitamin A. Lack of vitamin A will cause the skin to be dry and flaky in appearance and feel. We need four or more servings of fruits and vegetables are daily to make we have sufficient vitamin A. Vitamin A is one of the nutrients most frequently found to be low in the average diet.


The skin's first line of defense against premature aging is vitamin E as it protects the skin cells from being destroyed by oxygen. This vitamin can also help prevent the formation of brown spots often found on the skin of older people. Good sources of vitamin E are whole grains, green leafy vegetables and vegetable oils.


All of the B-vitamins are essential for the beauty and health of the skin. Lack of vitamin B2 can cause cracks  at the corners of the mouth and oily, flaky skins. A vitamin B6 deficiency may cause excessive oiliness and skin eruptions. Lack of niacin can cause blotchy spots on the skin, sometimes resulting in dermatitis. Lack of either vitamin B6, folic acid or vitamin B12 may cause pale, drab skin due to anemia. For the production of new skin cells, both vitamin B and folic acid are essential. Inadequate pantothenic acid can result in dry and flaky skin. The best sources for the B-complex vitamins are whole grains and liver but individual B vitamins can be found in a wide variety of foods particularly lean means, eggs and green leafy vegetables.


Vitamin C is essential for the formation of collagen that holds the cells of the body together. Weak collagen can result in spotty, discolored skin that bruises easily. Food rich in vitamin Care citrus fruits, potatoes, tomatoes, guavas, papayas, melons and berries.


The most important mineral for the skin is zinc. A diet only marginally lack of zinc can cause dry, rough skin that heals slowly when cut or burned. Zinc also aids in the formation of collagen which is needed for the utilization of vitamin A and also helps regulate normal oil secretions. Zinc can be found in seafood (especially oysters), lean meats and whole grains.


Iron and copper which are needed for the formation of red blood cells is essential for a good complexion. Insufficient amounts can result in pale and blotchy skin. Good sources of iron and copper are meat, shellfish, whole grains and dried beans.


For a healthy and radiant skin, the recipe is simple but not always easy to follow. Four servings of fruits and vegetables, four servings of whole grains and smaller servings of lean meats, fish and dairy products. Following this recipe will reward you with a healthier skin but if you find it hard to follow, you might consider using food supplements to supply the important nutrients in which your diet is lacking. 

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