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Eat your way to fewer wrinkles!

Eat your way to fewer wrinkles!

July 14, 2014
Your skin is a window on your health. It reflects what is going on inside your body - whether you are healthy or sick - and its appearance is reliant on what you eat. Vitamins and minerals keep the skin healthy, inside and out, giving it a vital, youthful glow.
 
The skin is the body's largest organ. It constantly replaces and repairs itself to protect the other organs against infection and injury. Many factors influence the skins aging process such as inherited genes, UV damage, smoking, sleep deprivation, stress and poor diet, to name just a few.
 
It is important to choose your make-up, moisturisers and skincare products carefully as these can influence the moisture in your skin. Find skincare products that add and retain water rather than oil. Adding oil to the skin often blocks the natural behaviour of the skin's oil glands and can create other skin problems.
 
Protein is an essential element in the skin's structure. One tenth of all of the body's proteins are in the skin cells so it is importnat to ensure a good protein intake. Sources of protein include lean meat, poultry, egg whites, dairy products and fish.
 
The most important protein is collagen, which accounts for 30% of the protein in the body. Loss of muscle tone, especially in the arms and legs, indicates a lack of collagen.
 
A balanced, healthy diet is essential. There are some very special vitamins and minerals that can protect and nurture skin cells and help to maintain a moisturised, soft youthful appearance.
 
New research has shown the tremendous effect of antioxidants on the body's general health and has also uncovered some of the specific nutrients that make a significant difference to the way skin looks and feels, and even how well it ages.
 
Vitamins for healthy skin.
 
Vitamins & minerals are best when the body absorbs them from natural,
healthy foods.
Vitamins A, C, E, K and B-complex can all help improve your skin’s
health and appearance.
Vitamin C, Iron and Copper work together in the synthesis of
collagen, a key structural protein in the skin. Deficiency in any of these
nutrients will reduce the skin’s resilience and ability to heal. Vitamin C
is obtained from fresh fruits and vegetables while Iron is found in whole
grains and meat products. Copper is obtained from a variety of foods
and its deficiency is uncommon.
Of these three nutrients, Vitamin C is especially important for the skin.
Studies on skin nutrition have reported that people who eat plenty of
Vitamin C rich food have less wrinkles.
Vitamin C is most beneficial in repairing sun damage. According
to Karen E. Burke, M.D., “Topical Vitamin C can prevent the
consequences of prolonged sun exposure which can lead to skin cancer
… Supplementation with natural Vitamin E in 400 mg per day has been
noted to reduce photo damage, wrinkles and improve skin texture.”
Together with Vitamin C, Vitamin E is a major antioxidant. It
strengthens cell membranes, enabling cells to hold water, which is
important for skin hydration. It is also a good barrier and is used in many
moisturisers for its anti-inflammatory and emollient properties.
Vitamin E, like Vitamin C, is believed to have some sun-shielding
effects. It also decreases the appearance of lines and wrinkles.
Good sources of Vitamin E include nuts, oils, vegetables, sunflower
seeds, whole grains, spinach, beef, seafoods, apples and carrots.
Vitamin A is another important nutrient in reducing the appearance
of fine lines and wrinkles. It acts as an antioxidant, neutralises harmful
elements in your skin, fights infections and slows the aging process.
Vitamin A can be found in many fruits and vegetables such as sweet
potatoes, oranges, apricots, broccoli and carrots. Milk is also rich in
Vitamin A and is a good source of antioxidants.
Vitamin K is useful in repairing dark circles under the eyes. A good
night’s sleep is always recommended however, topical Vitamin K is a
good additional defence against discoloration under the eyes. It is also
frequently used in the treatment of spider veins. Sources of Vitamin K
include green, leafy vegetables such as kale, collards, spinach and turnip
greens.
Vitamins B5 and B3 (niacin) improve the form and function of the
skin by preventing water loss. Mushrooms and cauliflower are excellent
food sources of Vitamin B5, which is also found in broccoli, turnip
greens and sunflower seeds. Sources of Vitamin B3 include mushrooms,
tuna, salmon, chicken breast, asparagus, halibut and venison.
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