Improve Your Skin by Selecting the Right Nutrients

You can improve your skin by feeding it the right nutrients! To help maintain skin that's clear and blemish free, it's smart to consume more of the foods that aid in cell regeneration. Your skin can't make decisions for you though! You may have to put some effort into resisting the types of foods that create havoc.

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Your skin is a very large organ. Take a good look at your skin and see how much area it actually occupies. Its quite massive and needs tender loving care to last you a lifetime. It depends on your help to maintain its integrity.

As you grow older, taking care of your skin becomes even more important. Your body and skin changes over time so you need to replenish the nutrients you lose.

As women, we have been conditioned to feeding our skin from the outside in. Think about all the creams, lotions, serums, and ointments you’ve tried over the years to replenish your skin. It's simply mind boggling to think about!

Clear skin is largely determined by genetics, but its also a reflection of how much time and effort you take to actually nurture it. Daily moisture is essential to your skin but also important are the foods you consume. Eat the wrong foods, and your skin pays the price. Eat the right foods, and your skin rewards you!

You can actually improve the way your skin appears by consuming more foods that provide the right vital nutrients.

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Improve Your Skin by Selecting These Nutrients

  • Romaine lettuce is one of the best foods to improve your skin. It contains both vitamin A and Vitamin K. Both vitamins improve your skin by assisting in the healing process. Vitamin K can improve dark circles and vitamin A helps diminish fine lines and wrinkles.

    Other sources of vitamin K are collards, broccoli, Brussels sprouts, and cabbage. If you have skin discolorations, use vitamin K creams regularly.

    Vitamin A food sources are sweet potatoes, cantaloupe, carrots, egg yolks, milk, and spinach or take 10,000 IU daily.

    A deficiency in vitamin A can make your skin very dry and prone to flaking or give you adult acne.

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  • Tomatoes contain lycopene which helps boost collagen production. Lycopene in tomato paste is four times more bioavailable than in fresh tomatoes. For this reason, tomato sauce or paste is the preferred food source as opposed to raw tomatoes.

    Other good sources of lycopene are watermelon, red bell pepper, and pink grapefruit.

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  • Strawberry’s contain vitamin C and a polyphenol antioxidant called ellagic acid. Both antioxidants help rebuild elastin.

    Other food sources for vitamin C are lemons, kiwi, broccoli, and oranges. You can increase your servings of citrus fruits or consume vitamin C chewables. Most people need around 5,000 milligrams of vitamin C daily but if you're a drinker or a smoker you'll need much more!

    Other foods that contain ellagic acid include raspberries, cranberries, walnuts, pecans, and pomegranates. One of the best ways to get more ellagic acid in your diet is to take pomegranate supplements.

    A deficiency in Vitamin C can prevent premature aging by fighting free radicals. Fruits and veggies that are bought locally have the most potent antioxidant power.

  • Complex carbohydrates like whole wheat pasta provide vitamins, minerals, and fiber that are important to all the cells in your body. Since your skin is the largest organ, they’re essential to the health of your skin.

    The majority of carbohydrates you consume should come from complex carbohydrates (starches) and naturally occurring sugars, rather than processed or refined sugars, which do not have the vitamins, minerals, or fiber.

    Refined sugars are often called empty calories because they have little to no nutritional value. For that reason, simple carbohydrates or sugars should be eaten in moderation, since they are high in calories but low in nutrients.

  • Complex carbs also promote the production of hyaluronic acid, a complex carbohydrate that's essential to all cells. HA loves moisture and will hold it in place and keep it in your skin. It also assists cellular rejuvenation.

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  • Dark chocolate is a rich source of phenols and flavonoids. (beneficial plant compounds) These are also found in colorful fruits and vegetables, red wine, and green tea. (But it’s much more fun to eat chocolate!) Dark chocolate improves your skin by increasing circulation to your skin. Eaten in moderation, dark chocolate also helps soften and perfect your skin. You can also apply chocolate to your skin! Double yum!

  • Your body cannot make omega 3 fats naturally so you'll need to get them from outside sources. If you're not getting enough of those oils, your skin will feel parched and look sullen. Eat more fatty fish like salmon or if you don't eat fish, sprinkle flax seeds on you foods and/or use cold pressed oils in your salad dressing. Either way, make absolutely sure that you get enough in your diet.

  • Zinc helps your body produce collagen, which firms and smooths your skin. A deficiency can cause your skin to sag and bag. Get daily allowance by eating a variety of cheeses, whole grains, and cooked dried beans.

  • Selenium is a trace mineral that's imperative to your skin's elasticity. It also helps detoxify your body and is especially important for fighting free radicals. Natural Brazil nuts, oysters, and sunflower seeds all contain high amounts of selenium.

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  • A high sugar diet damages collagen and elastin in your skin but also impairs it's formation. High sodium intake increases puffy eyes, so cut back on excesses.

    You can improve your skin if you just think about the foods you stuff into your face. Living a healthy lifestyle is always the best choice for your general health and the health of your precious skin!

    Always consult your physician before using natural remedies, especially for anyone with preexisting conditions or anyone currently taking prescription medications. Although many efforts are made to ensure that the advice given on this site is professionally sound, the advice is not intended to replace a mutual relationship with a medical provider.

    Related Pages on This Site

    Boost Skin Moisture to Plump and Revitalize

    Skin Exfoliation – Excellent Ways to Revitalize Your Skin

    Hyaluronic Acid Benefits - Reduce Wrinkles and Improve Health

    Boost Skin Moisture to Plump and Revitalize

    Dark Skin Patches – Correcting Skin Tone

    Dry Itchy Skin – Skin Tips for Cold Temps


    Nutrition for Healthy Skin

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