Everyone wants a healthy skin and soft skin. Its the dream of every woman to have a that soft baby-like skin. But to achieve this, your skin needs these important nutrients.
Water benefits your skin
Few things are as good as water for
keeping your skin in shape.Water keeps skin hydrated, reducing the look
of fine lines and wrinkles. It helps cells take up nutrients and purge
toxins. And water improves circulation and blood flow, keeping your skin
glowing.
The Institute of Medicine recommends nine to 12 8-ounce glasses of water a day.
Selenium for your skin
Selenium is a trace mineral that may help
protect skin cells from free radical damage. It may also play a role in
skin cancer prevention.
Excellent sources of selenium include
Brazil nuts, button mushrooms, shrimp, lamb, and fish such as snapper,
cod, halibut, tuna, and salmon. Selenium is also found in cooked beef,
light turkey meat, oysters, sardines, crab, and whole-wheat pasta.
CoQ10: Coenzyme Q10
CoQ10 is a powerful antioxidant made
naturally in your body. However, its production decreases with aging.
CoQ10 protects skin and other body cells from the damage caused by free
radicals. It’s also involved in energy production and basic functioning
of cells. Low levels of this antioxidant are found in many age-related
illnesses. When used topically, it is reported to improve the appearance
of wrinkles and the signs of aging.
Rich sources of CoQ10 include fish (such as salmon and tuna), poultry, organ meats
Antioxidants for healthy cells
Antioxidants prevent or slow the damage
done to cells by free radicals. This damage contributes to signs of
aging, such as wrinkles and dry skin.
Antioxidants can be found in all kinds of
foods, especially colorful fruits and vegetables such as berries,
tomatoes, apricots, beets, squash, spinach, sweet potato, tangerines,
peppers, and beans.
Vitamin A for skin repair
Want to steer clear of dry, flaky skin?
Grab an orange, a carrot, or a slice of cantaloupe. These fruits and
vegetables are loaded with vitamin A. Applying vitamin A to the skin
appears to improve signs of aging, such as wrinkles. Topical and oral
forms of vitamin A are common prescription treatments for acne and other
skin conditions, including wrinkles. Other sources of vitamin A include
leafy greens, eggs, and low-fat dairy.
Silica:Silica is a trace mineral that strengthens the body's
connective tissues - muscles, tendons, hair, ligaments, nails,
cartilage, and bone - and is vital for healthy skin. Silica deficiency
can result in reduced skin elasticity and can hamper the body's ability
to heal wounds. Food sources of silica include leeks, green beans,
garbanzo beans, strawberries, cucumber, mango, celery, asparagus and
rhubarb. In its natural form, silica is found in the horsetail herb.
Silica is also available as a concentrated liquid supplement from Eidon
Ionic Minerals.
Zinc: The mineral zinc is an important component of healthy skin,
especially for acne sufferers. In fact, acne itself may be a symptom of
zinc deficiency. Zinc acts by controlling the production of oil in the
skin, and may also help control some of the hormones that create acne.
Zinc is also required for proper immune system function, as well as for
the maintenance of vision, taste, and smell. Zinc consumption is also
strongly linked to a reduction of prostate cancer.
Foods rich in zinc include fresh oysters, pumpkin seeds, ginger, pecans, Brazil nuts, oats, and eggs. Zinc can be purchased in supplement form, in both liquid concentrates and tablets.
Foods rich in zinc include fresh oysters, pumpkin seeds, ginger, pecans, Brazil nuts, oats, and eggs. Zinc can be purchased in supplement form, in both liquid concentrates and tablets.
Omega-3 Fatty Acids: Dry, inflamed skin
or skin that suffers from the frequent appearance of whiteheads or
blackheads can benefit from supplementing with essential fatty acids
(EFAs), especially omega-3s. EFAs are responsible for skin repair,
moisture content, and overall flexibility, but because the body cannot
produce its own EFAs, they must be obtained through the diet.
The typical American diet is overabundant in omega-6 fatty acids found in baked goods and grains, and lacking in omega-3s, found in cold-water fish such as salmon and mackerel, as well as flaxseeds and safflower oil. Simply balancing the intake of omega-3s with omega-6s can result in smoother, younger-looking skin. EFAs are also available in supplement form - such as fish oil capsules or evening primrose oil - and are effective at treating a wide range of disorders, from depression and cancer to arthritis and heart disease. Good sources of omega-3 oils include chia seeds, flax seeds and, for non-vegetarians, wild-harvested fish oils.
The typical American diet is overabundant in omega-6 fatty acids found in baked goods and grains, and lacking in omega-3s, found in cold-water fish such as salmon and mackerel, as well as flaxseeds and safflower oil. Simply balancing the intake of omega-3s with omega-6s can result in smoother, younger-looking skin. EFAs are also available in supplement form - such as fish oil capsules or evening primrose oil - and are effective at treating a wide range of disorders, from depression and cancer to arthritis and heart disease. Good sources of omega-3 oils include chia seeds, flax seeds and, for non-vegetarians, wild-harvested fish oils.
Vitamin E: is another powerful antioxidant that reduces the
effects of sun exposure on the skin. When combined with vitamin A,
vitamin E is especially effective at preventing certain skin cancers.
Vitamin E also reduces the appearance of wrinkles, and, when applied
topically, soothes dry or rough skin. Food sources of vitamin E include
wheat germ oil, sunflower seeds, safflower and sunflower oils, almonds,
spinach, peaches, prunes, tomatoes, cabbage, asparagus, and avocados.Avoid synthetic vitamin E supplements, as they have been shown to actually harm health.
REFERENCE
The top five nutrients for healthy skin
http://www.naturalnews.com/021773_healthy_skin_care_products.html
www.care2.com
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