A good diet is the foundation for great skin. Your skin acts as a barrier against the elements and harmful substances. Like any body organ, in order to do its job, it must be supported nutritionally. Healthy foods such as olive oil, strawberries and wheat germ have antioxidant properties that protect skin from environmental damage.
Dietary vitamins A, C and E are essential for collagen synthesis and healthy mucous membranes, elements that the skin needs for natural tissue growth and barrier repair. Dietary fiber contributes to these functions. The majority of healthy foods that encourage great skin, including many fruits and vegetables, are low in fat and calories so they'll blend well with any weight maintenance program.
Vitamin A
Foods that are high in vitamin A, with 20 percent daily value (DV) or more, can be eaten in combination for an even bigger boost to great skin. Carrots are famous for their vitamin A content, but sweet potatoes and pumpkin have more.
Carrot juice concentrates the greatest content of vitamin A in a 1 cup serving. Cooked spinach and kale add a wide range of vitamins and minerals to any good diet, including vitamin A.
Beef and chicken liver in a 3-ounce serving and 1 cup of lowfat milk are also rich in this nutrient. Instant oatmeal may also be fortified with it. Apricots, papayas and mangos are other good vitamin A sources in healthy foods. The fruits do double duty in skin protection as antioxidants.
Vitamin C
Vitamin C foods are many and varied, and should be featured in a good diet. Red and green peppers, orange juice and oranges, kiwis and grapefruit juice each contain 100 percent DV in a single 1/2 cup serving. One serving of any of these high vitamin C foods provides 25 percent DV or more: broccoli, strawberries, Brussels sprouts, cantaloupe, cabbage and cauliflower.
Kale, spinach and other leafy greens are good sources. A baked potato, baked sweet potato, whole tomato or tomato juice offer more choices. Some cereals, such as General Mills Total, are enriched with vitamin C.
Vitamin E and Dietary Fiber
A tiny serving of 2 tbsp. of wheat germ offers 100 percent DV of vitamin E. Other strong sources are almonds, sunflower seed kernels and hazelnuts. Limit these to 1 ounce servings, due to their higher calorie counts. Peanut butter, cooked spinach and corn, safflower and sunflower oils help satisfy vitamin E and other requirements of a good diet.
Dietary fiber benefits your health in many ways and it provides a great skin foundation by supporting the body's mucous membrane tissue. Healthy foods high in fiber include 3/4 cup bran cereals, four rye crackers and 1 baked sweet potato.
Cooked dry lentils, black beans and split peas in 1 cup servings are excellent sources of fiber, as are figs, dates and most other fruits and vegetables.
Member Comments