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
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
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.