You may spend thousands of dollars a year on lotions and creams to improve the complexion of your face and skin. However, the key to great skin may lie in the foods you eat. A diet rich in vitamin A, C, E, essential fatty acids and the minerals selenium and zinc help ensure healthy skin and a clear skin tone.
Vitamin A
Vitamin A promotes the growth of new skin and proper skin maintenance. Many foods provide retinal and beta-carotene, the precursors of vitamin A, including fortified cereals, fruits and vegetables, eggs and oily fish. Dairy products, like milk and cheese are also a great source of Vitamin A.
Vitamin C
Vitamin C is an antioxidant that helps remove free radicals from the body. Vitamin C also promotes the growth of collagen, the proteins that keep the skin young and vibrant. Foods high in vitamin C include blackberries, broccoli, oranges and sweet potatoes.
Vitamin E
Vitamin E slows the aging of skin and promotes the healing of scars and blemishes; both ways to keep your skin and face young and healthy. Vitamin E also moisturizes your skin. Sunflower seeds, almonds, peanut butter and dark leafy greens are great sources of vitamin E.
Essential Fatty Acids
Essential fatty acids are healthy fats that your body cannot produce on its own. Both Omega-3 and Omega-6 fatty acids are important fatty acids that lower the production of free radicals and other inflammatory agents known to cause harm to the skin. The Harvard School of Public Health recommends salmon or seafood one to two times per week. In addition to seafood, other sources of essential fatty acids include avocados, vegetable oils, walnuts and dark leafy greens.
Selenium and Zinc
Selenium and zinc are essential parts of a healthy skin and face diet. Both minerals promote elasticity in the skin, especially in the facial area. In addition to preserving skin elasticity, selenium also neutralizes free radicals and reduces outbreaks of acne. Selenium-rich foods include brazil nuts, cottage cheese and turkey. Turkey, oysters and seeds from sunflowers and pumpkins contain high amounts of zinc.
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