Attractive, youthful skin is an asset for every woman who wants to look beautiful. However, everyone may not have smooth and flawless skin and that is when you have to do your part to achieve and maintain such skin. Diet, exercise and your lifestyle habits all take a toll on your skin.
Are you looking to achieve beautiful blemish-free skin? Then try to include these nutrients and vitamins in your daily diet.
- Vitamin C: This is a powerful antioxidant and is involved in the synthesis of collagen, an important protein that makes your skin supple. Good sources of fruits and vegetables that give you enough of this vitamin include broccoli, brussels sprouts, guava, beet greens, grapefruit, strawberries, red and green bell peppers, collard greens and turnip greens.
- Vitamin E: It is very important for skin health and even prevents certain cancers when combined with vitamin A. Its antioxidant properties help fight free radicals that come with pollution, processed foods, smoking and sun exposure. Consume more almonds, eggs, sunflower seeds, pine nuts, walnuts, avocados, asparagus, spinach, oatmeal, and olives.
- Zinc: It helps repair damaged tissue and heals wounds. This also protects the skin from the sun’s harmful ultraviolet rays. It prevents acne and regulates the production of oil in the skin. Include in your diet more oysters, pecans, legumes, seafood, mushrooms, poultry, pumpkin seeds, ginger, and whole grains.
- Vitamin A: It ensures healthy skin, promotes wound healing and strengthens the immune system. It is a great anti-aging nutrient. This vitamin can be obtained from eggs, leafy greens, dairy products, red peppers, melons, carrots, pumpkins, sweet potatoes, and liver.
- Vitamin B group: The vitamins B1, B2, B3, B5, B9, B12, biotin and choline are good for healthy-looking skin. While Vitamin B1 boosts circulation in the body and gives your skin a nice glow, B3 is good to treat inflammatory conditions, including acne and B5 is important for fat metabolism.
- For B1, take egg yolks, nuts and raisins
- Vitamin B2 is found in milk, natural yogurt, mushrooms, spinach, eggs, salmon, and almonds
- Have more fish, meat, mushrooms, green peas, sunflower seeds and avocado for B3.
- For B5, include chicken liver, sunflower seeds, corn, sun-dried tomatoes, broccoli, mushrooms, cauliflower and yogurt.
- Asparagus, beans, peas, lentils, broccoli, okra, dark leafy greens and brussels sprouts are rich in B9
- Mushrooms, oily fish, avocado, eggs, and meat are good to get enough B5 while meat, fish, dairy products and eggs are rich in vitamin B12.
- Nuts, sunflower seeds, cauliflower, bananas, cereals, avocados and legumes are good sources for biotin.
- You can get choline from eggs, meat, poultry, fish, dairy foods, peanuts, pasta, rice and egg-based dishes.
- Vitamin K: It keeps the skin from bruising and blemishing easily when consumed in the right doses. Have green leafy vegetables such as broccoli, spring onions and prunes.