Diet for a Glowing
Skin
Eating well and drinking plenty of water will help
your skin, as well as the rest of your body, stay healthy. But can
certain nutrients help prevent skin problems, such as dryness or
loss of elasticity? And how much is too much?Cindy Moore, M.S.,
R.D., Director of Nutrition Therapy at The Cleveland Clinic and
spokesperson for the American Dietetic Association, says certain
nutrients, particularly vitamins A and C, are vital for healthy
skin, and their best source is food. She says that it�s virtually
impossible to acquire a toxic amount of vitamin or minerals solely
from food. "That risk only comes from taking supplements," she says.
Ms. Moore offers the following guide, but her best advice is to "eat
a variety of foods and enjoy all the benefits."
Vitamin A
Best bets: sweet potatoes, tomato sauce, liver, eggs, milk
Also found in: orange, red and yellow fruits and vegetables,
such as mangoes, apricots, pink grapefruit, tomatoes, asparagus;
green leafy vegetables, such as spinach and broccoli
Essential for: antioxidant properties, which help reduce the
risk for certain diseases, including cancer, and help fight and
prevent infection; growth and repair of cells, tissues and skin;
relieving allergy symptoms
When lacking, can cause: dryness, itching and loss of skin
elasticity
B Complex Vitamins (riboflavin, niacin, B-6, B-12 and biotin)
Best bets: whole grains and whole-grain cereals; enriched and
fortified grain and cereal produc
Also found in: rice, wheat germ, oatmeal, sunflower seeds,
fish, eggs, almonds, liver, yeast, low-fat dairy products
Essential for: relieving dryness and itchiness; easing stress
When lacking, can cause: dry, flaky, sensitive skin; eye
disorders
Riboflavin (B2)
Best bets: whole grain and enriched breads and cereals; milk
and other dairy products; meat and organ meats; eggs; nuts; green
leafy vegetables
Niacin
Best bets: whole-grain, enriched and fortified breads and
cereals; poultry, fish, beef, peanut butter, legumes, enriched and
fortified grains and grain products
Note: Too much niacin, typically as a result of supplements,
can cause flushed skin, rashes and liver damage.
B-6 (pyridoxine)
Best bets: organ meats, chicken, pork, fish, whole grains,
nuts, legumes
B-12 (cobalamin)
Found in: fish, milk and milk products, eggs, meat, poultry,
fortified breakfast cereals
Note: Certain people may be at risk for B12 deficiency and
should speak to a physician or dietitian before using a supplement.
They include adults over 55, those with pernicious anemia or
gastrointestinal disorders, and vegans (vegetarian who eats plant
products only).
Biotin
Best bets: eggs, liver, yeast breads, cereals
Vitamin C
Best bets: citrus fruits, berries, red bell peppers, broccoli
Also found in: potatoes, garlic, onions, dark green and green
leafy vegetables (spinach, parsley), apples, cabbage, tomatoes,
sprouts, melons
Essential for: antioxidant properties; antihistamine effects;
fighting skin infections and healing wounds; producing collagen and
elastin for firm skin; healthy gums and firm capillaries
When lacking, can cause: scurvy; loose teeth and swollen
gums; excess bleeding; wounds that won�t heal
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
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