EAT­ING FOR GOOD SKIN

Good Health (Australia) - - Be Informed -

What you eat has a big im­pact on your health, and your skin is no ex­cep­tion. A re­cent study found that eat­ing more fruit and veg­eta­bles in par­tic­u­lar can change skin tone, lead­ing to a health­ier glow, within a mat­ter of weeks. VI­TA­MIN C helps pro­tect the skin and cre­ate more col­la­gen. Our bod­ies can’t make vi­ta­min C, so it is very im­por­tant to get it from our diet. Find it in: Cit­rus fruits, green leafy veg­eta­bles, berries, and broc­coli. VI­TA­MIN A is im­por­tant for healthy cell growth and the pro­duc­tion of ker­atin, a com­po­nent of hair, skin and nails. Get it by eat­ing beta-carotene – the an­tiox­i­dant that’s re­spon­si­ble for giv­ing orange fruit and veg their colour – which is con­verted to vi­ta­min A in the body once it is eaten. Find it in: Yel­low-orange and dark-green veg­eta­bles and fruit, liver, milk and eggs. VI­TA­MIN E helps pro­tect the skin against age­ing and dam­age. Find it in: Av­o­ca­dos, wheat­germ, sun­flower seeds, al­monds, and peanuts. HEALTHY FAT helps keep skin soft and sup­ple and re­duce dry­ness. Find it in: Oily fish like sal­mon and tuna, meat, nuts, flaxseeds. ZINC is es­sen­tial for wound heal­ing, re­pair­ing dam­aged tis­sue and to bal­ance oil pro­duc­tion in the skin. Find it in: Sun­flower and pump­kin seeds, eggs, nuts and oats. SIL­ICA is a trace min­eral that is es­sen­tial for healthy skin as the body uses it to make col­la­gen. Find it in: Bananas, kelp, whole­grain oats, brown rice, green leafy veg­eta­bles and al­falfa. MAG­NE­SIUM is es­sen­tial for healthy bones and muscle but it is also plays an im­por­tant role in skin health. Find it in: Whole­grains, legumes, nuts, dark-green veg­eta­bles.

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