The Best Foods For Healthy Skin
Modern scientific research techniques are so advanced that nutritionists can define the nutritional content of various types of food with confidence. They can state the precise micro-nutrients to be found, and the beneficial effects which each has. As a result, there are certain foods which are known to give particular health benefits. The following examples are foods which are exceptionally good at promoting healthy skin.
Before listing any specific foods it is important to note that drinking plenty of water is one of the best ways to achieve healthy skin. This is because it helps to keep the skin well hydrated, as well as flushing out all of the harmful toxins which can lead to certain skin conditions such as acne. People should aim to drink at least eight glasses of water every day in order to maintain healthy skin.
Skin will often become damaged by unbalanced molecules called free radicals. A very effective way of stopping this from happening is to eat foods which are high in antioxidants, as these combat the free radicals and prevent them from doing any damage. In general, all fruits and vegetables are good sources of antioxidants, which is why it is recommended to eat at least five portions every day.
Citrus fruits, kiwi fruits, and strawberries, in particular, are fruits which provide high levels of vitamin C, which is a very powerful antioxidant. Vegetables which have similar properties include red peppers, peas, and potatoes. Vitamin C is very important for maintaining healthy skin because it produces collagen, which is required for skin to keep its elasticity.
Other powerful antioxidants include betacarotene, which is found in carrots and pumpkins, and lutein, which spinach is rich in. Moreover, selenium is known to protect against damage to the skin caused by the sun, and can help to fight the effects of premature ageing. Foods which are very good sources of selenium include cottage cheese, fish, eggs, cereals and brazil nuts.
Oily fish and nuts are also high in the essential fatty acids which help to keep skin in good condition. The essential fatty acids Omega-3 and Omega-6 are not produced in the body, so they must be sourced in food. Seeds and soya beans include a high Omega-3 content, as do sunflower and corn oils. Omega-3 is thought to stimulate the creation of anti-inflammatory compounds which have anti-ageing properties.
Red meat, whole grains, and shellfish are particularly good sources of zinc, which is needed to allow skin to heal. It is also an essential factor in the production of oil in the skin, which helps it to remain soft. Iron and sulphur are also required in a diet to keep skin smooth and well toned. Apricots and sesame seeds can be eaten for iron, and onion and garlic for sulphur.
Vitamin A is an essential nutrient for the creation of new skin cells, and the prevention of dry, flaky skin. It can be obtained with the consumption of foods such as milk, butter, eggs, and oily fish. For smooth, moist skin vitamin B is required. This is found in the same foods, and additionally peanut butter and bananas are good sources. Finally, vitamin E is very important in skin care as it helps the skin to retain moisture, as well as preventing acne and wrinkles. Avocados are an excellent source of vitamin E, as are nuts, seeds, and whole grains.
A diet which contains essential nutrients combined with plenty of water is the only way to ensure that skin will remain in a healthy condition. Each of the foods listed will help to maintain skin in its own way, which means that a very varied diet is possible, and healthy skin is extremely achievable.
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