Fancy glowing skin? : Part 2

"you are what you eat” applies to overall health and nutrition and how the skin looks and feels. The skin is the largest organ in the body and should benefit from the same nutrition we get from foods that have a positive effect on our heart and other major organs. the list continues from part 1 just incase you missed it.



Vitamin E
Best bets:
green leafy vegetables, broccoli, oils, almonds, hazelnuts

Also found in:
peanuts, red bell peppers, olives, brown rice, apples, whole grains, wheat germ, sweet potatoes, legumes (beans, lentils, split peas)

Essential for:
antioxidant properties; reducing risk of disease; fighting free-radical damage; potential to help slow aging

Sodium (salt)
Essential for:
regulating fluids and blood pressure

Note: Nearly everyone gets enough salt. Large amounts of sodium are found in highly processed foods (fast food, canned products, frozen dinners). These foods should be eaten infrequently, because an excess of sodium causes fluid retention and swelling and may contribute to other health problems.

Zinc
Best bets:
meat, seafood, liver, eggs, milk, whole grains, wheat germ, fermented soybean paste (miso)
Also found in: apricots, peaches, onions, seafood (oysters), cocoa

Essential for:
healing and overall skin health; working with vitamin A to maintain and repair skin; providing strength, elasticity and firmness to skin; promoting tissue growth; playing a role in many vital functions in the body

When lacking, can cause: reduced resistance to infection

Macro Nutrients
Carbohydrates
Best bets:
whole-grain carbohydrates (breads, barley, brown rice, whole-wheat pasta, quinoa, couscous, oatmeal)

Essential for:
energy, fiber and B vitamins

Protein
Best bets:
meat, poultry, fish, eggs, dry beans, nuts, tofu

Essential for:
energy and repair of body tissues and cells

Note:
Excess protein is stored in the body as fat.

Fats (essential fatty acids linoleic acid and alpha linolenic acid)
Best bets:
vegetable oils, poultry fat, soy oils, nuts and seeds

Essential for:
maintaining healthy, hydrated skin

When lacking:
dry, scaly and flaky skin; hair loss

Water
Best bets:
water, fruits and vegetables, dairy products, cooked grain products

Essential for:
proper hydration of cells; regulating body temperature; carrying nutrients to cells and wastes away from cells

when lacking, can cause: dehydration

Note:
Check your urine color to see if you're getting enough water.
Light yellow good
Clear maybe too much
Dark yellow/orange not enough

If you have special nutrition needs, discuss them with your physician.
Before making any changes to your diet, first consult your physician.
If you need a facial or want to read more about having healthy skin or if you have any problems with your skin.