Nutrition and Radiant Skin

Beautiful skin is part genetics and part lifestyle. While
you cannot reprogram your genes yet, you can improve your lifestyle. A good way
to begin is through a healthy eating plan, which is simple and easy to achieve.
There are no magic pills, no perfect food combinations and definitely no fad
diet out there that is better than basic nutrition. The practice of healthy
eating combined with good hygiene leads to radiant skin.

I'm sure you've heard this a thousand times, but a well
balanced diet with foods from all of the four food groups really is the way to
go. The exact serving numbers depends on your height, weight and activity
level. Contained in this "well balanced diet" are all the nutrients
responsible for glowing skin.

 

The following vitamins and minerals are directly responsible
for healthy skin and hair:

Vitamin A

carrots, dark green leafy vegetables, cantaloupes,
oranges 

Niacin

 

lean meats & poultry, fish, whole grains, peas and
beans, potatoes, milk, eggs 

Riboflavin

 

milk, cheese, liver, green leafy vegetables, eggs, lean
meats, fruits, nuts, peas and beans

Vitamin B6

 

lean meats & poultry, fish, liver, whole grains,
fruits and vegetables, dairy products

Vitamin B12

 

liver, beef, pork, lamb, poultry fish, dairy products,
oysters, yeast 

Biotin

 

liver, egg yolk, soybeans, nuts, whole grains 

Sulfur

 

protein containing foods

Zinc

 

whole grains, beans, nuts, fish, eggs, oysters, meat 

 

All of these vitamins and minerals can be found in the form
of a supplement. You may be tempted to pop pills in an effort to improve a less
than adequate diet. However, this is not the answer. Vitamins and minerals,
work synergistically with other elements found in the food. This effect aids
absorption of the micronutrients from the food, into the body. Supplements are
isolated forms of the vitamin and/or mineral. Absorption is not as efficient
from a pill as it is from food itself. That being said, women of childbearing age
should be taking a folic acid supplement (0.4mg/day) to prevent birth defects.
It is suggested that pregnant woman take a multi-vitamin recommended by their
doctors. Finally, there are cases where a doctor will prescribe vitamins and/or
minerals for a specific condition. The bottom line is if you have no serious
illnesses, you will get all your vitamins and minerals from a healthy meal
plan.

Don't forget about fluids! The most inexpensive addition to
your skin care regime is water. Simply by drinking more water, you will notice
a substantial improvement in your skin. Other benefits include better
concentration, more energy and less fatigue. Our bodies need about 30ml per
kilogram of body weight. Water helps flush toxins out of the body. It keeps
skin well hydrated and radiant. Did you know that by the time you feel thirsty
you are already dehydrated? Drink water at regular intervals through out the
day to avoid dehydration. Alcohol is a diuretic that trigger water loss leading
to dehydration. Drink the same amount of water, for every glass of alcohol
containing beverage.

Regular fiber intake ensures proper bowel function. Fiber
binds water forming softer stool in the colon. This action inhibits
constipation and promotes rapid elimination of waste matter preventing toxins
from lingering in the body for extended periods. There are 2 types of fiber,
insoluble and soluble. Both are equally important and should be incorporated
into a healthy meal plan. Insoluble forms of fiber include fruits and
vegetables (with skins), cereals, pasta products, seeds, dried beans and whole
grains. Soluble fiber is found in oats, barley, rye, dried beans, carrots,
apples, oranges and psyllium.

Water plus fiber equals fruit! One of the easiest ways to
get both your water and fiber is to munch on fruits and veggies. They are
portable, tasty and packed full of all the valuable nutrients you need for
beautiful healthy skin! 

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