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It's What's On The Inside That Counts!  June 15, 2006

(BlackDoctor.org) --Every day people spend millions of dollars on beauty products designed to improve appearance and make them look younger.  But before you reach for that bottle, think again.  While many of the creams and polishes out there make skin appear healthier, recent studies have shown that healthy skin is also a direct result of what is being put into our bodies. 

The foods that you eat are packed with nutrients that have a crucial effect on how the cells in your body function, grow, and regenerate.  Because skin is the fastest growing part of the body, it’s important to give it the right nutrients to regenerate itself and maintain a healthy appearance.  Healthy skin should look soft, supple, and radiant.  When our bodies become deficient in certain vitamins and minerals, skin can lose its healthy appearance.

Different nutrients found in our diets aid the skin in different ways.  Some vitamins, such as Vitamin C and Vitamin E, act as antioxidants- protecting the skin from the harmful effects of outside elements such as UV light exposure and cigarette smoke.  In one study, a group of people taking daily Vitamin C and E supplements showed less skin damage after being exposed to UV light than a group exposed to the same light who were not taking the supplements.  By protecting the skin from such elements you decrease the effects caused by them; including premature aging, dry and flakey skin, loss of tone and texture, and loss of elasticity.  Vitamin C can be found in citrus fruits, strawberries, tomatoes, green peppers, and spinach.  Sources of Vitamin E include olive oil, peanuts, avocadoes, mangos, and sweet potatoes. 

Other vitamins and minerals can also help skin to stay healthy looking.  A deficiency in iron can cause skin to look dull and pale.  The best sources for iron are meats such as beef, chicken, or fish.  Iron can also be found in plant sources such as fortified cereals and grains, legumes, nuts, broccoli, and baked potatoes.

Vitamin A helps your skin to look soft and supple as it grows and regenerates.  A deficiency in Vitamin A affects the growth of the new skin cells, and can lead to dry, itchy skin that appears flakey and irritated.  Vitamin A is found in many orange colored foods such as carrots, sweet potatoes, cantaloupe, apricots and bell peppers.  It can also be found in some animal sources such as milk and eggs.

The B vitamins, especially Niacin and Riboflavin, are also keys to healthy skin.  These vitamins help the body use proteins to repair cells and tissues, helping skin to heal after things such as cuts or acne have damaged the skin tissue. When skin is allowed to heal, there is less chance of permanent scarring or damage.  Deficiency in B vitamins can lead to skin that does not heal, becomes dry, and cracks around the mouth and nose.  Riboflavin can be found in sources such as dairy foods, meats, and some green vegetables.  Niacin is also commonly found in meat sources, as well as in enriched grain products such as breads, rice, and pastas.

Besides getting adequate vitamins and minerals, drinking plenty of water is essential to healthy looking skin.  When your body becomes dehydrated it pulls water from the skin’s surface layer, leaving skin looking dry and dull.  Eight glasses a day helps your body to function properly.  A rule of thumb - by the time you feel thirsty, you are already dehydrated, so drink water continuously throughout the day for the best results. 

So how can we ensure that we are getting the nutrients needed to have healthy skin?  Eating a diet high in fruits, vegetables, whole grains, and proteins such as lean meats or dried beans, peas or lentils is a good place to start.  It’s important to get a variety of foods from these groups.  There is not one single food that is a good source for all of the nutrients your body needs, so eat a variety of the foods mentioned to get maximum benefits.  Look back to the above paragraphs and pick one new thing from those sources that you have not tried, then go ahead and try it today!  Eat at least five servings of fruits and vegetables, three servings of lean protein rich foods, and three low-fat dairy foods everyday.  Keeping yourself hydrated and getting plenty of skin-promoting vitamins and minerals from a wide variety of healthy foods will give you the healthy, glowing skin that you have always dreamed of.

This article is provided courtesy of www.sharpmagazineonline.com