Could any organ in the body be more obvious and more easily noticed by the public than the skin? With this in mind, doesn’t it deserve all the nutritional nurturing and protection we can give it? We can even say we what we eat and drink gets reflected on the ‘mirror’ of our skin, to put it another way. So better watch out if you’re putting your money where! er, your skin is.

Vitamin A is one of the biggest buzz words in skin health, and probably one of the best sources of it is low-fat dairy products; most fitness buffs out there would do well to look up low fat yogurt. It is not only high in vitamin A, but also acidophilus, term for ‘live’ good bacteria that fights bad bacteria in the stomach. Aside from the generations-tested cod liver oil and leafy vegetables, other ways to get vitamin A include sweet potatoes, carrots, and fortified breakfast cereals.

The next important word to remember in skin nutrition is antioxidant-rich food. Grab your supply of antioxidants preferrably from fruits like blackberries, blueberries, strawberries, and plums, and not in a box off the shelf. Mind you, antioxidant pill-fanatics, the debate is still raging over taking in the capsule formula, but who knows; when in doubt, do without. The benefits of these foods for healthy skin cannot be doubted. The antioxidants and other phytochemicals in these and others like like vegetables, vegetable oils, tea, coffee, soy, chocolate and red wine can protect the skin cells, so there is less chance for damage, such as dreaded premature aging, and keeps skin looking younger longer. The vegetables that are high in antioxidants include artichokes, black, red, and pinto beans, prunes, and pecans.

To solve the problem of keeping skin cell membranes compact while ferrying nutrients through, Mother Nature’s solution is in essential fatty acids (EFAs). Fish like salmon or tuna, nuts, canola oil, and flax seed are rich in these. Another important perk in EFA is that it is said to be good for heart health.

We also need healthy oils, which holds more nutrients than essential fatty acids. Eating good-quality oils leads to a well-lubricated and more vibrant skin. If you find cold pressed oils, get them. Only some two tablespoons a day of healthy oils can be maximized by our body; employ prudence when using oil in your food.

The chemical element selenium plays an important role in the age process of our skin cells. You can find it in whole-wheat bread, muffins, and cereals, fowl such turkey or chicken, tuna and brazil nuts. If a body’s selenium levels are high, even skin somewhat affected by the sun may only suffer minimal, if any, damage.

Prefering to go whole grain on most of your foods can have a significant influence on your blood’s insulin levels. Refined sugars can lead to skin inflammation, or worse, skin breaks.

The amazing green tea, aside from containing cancer-fighting agents, has anti-inflammatory properties, and maintains the membrane of the cell.

Water, nature’s very own toxin remover, plays such an important role in your overall health. Drinking it during meals and during moments when you sweat a lot mat help contribute to skin that is healthy and vibrant. It also helps expels toxins out of your body.

- Mark Green

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