Eat well to live well, is an age old adage that is very true today, especially with the hectic lifestyles, increased stress and lack of proper food. Living well also means looking good and if you want to look good, it is important to eat the right things in the right amount and at the right time. Dietary restrictions may seem over the top sometimes but it is important to remember that they are for your own good. The concept of balanced diet was basically derived from the need to prevent malnutrition and also remove any deficiency of vitamins or minerals. Having said that, it becomes very important to define all that is required to be included in a balanced diet, so that getting that perfect skin need not be a dream anymore.
Vitamin A rich foods like carrots, sweet potatoes, winter squash, broccoli, kale and spinach are very good for the skin. The ingredient beta carotene that is found in these foods is very good and important for rejuvenating skin and maintaining the epithelial tissue. Retinol, on the other hand, which is naturally occurring vitamin A is found in fish oil, dairy products and liver. Vitamin A rich food should form a part of your diet.
Another important part of your diet should be foods rich in vitamin B, like B2 and B3, which include foods like green leafy vegetables, lean meats, eggs, fish, whole grains, avocados, peanuts and brewer’s yeast. Such foods help in converting calories into energy and ensure normal skin function.
Collagen maintenance is very important and this can be done by eating vitamin C rich foods, which include citrus fruits and juices, strawberries, tomatoes, sweet peppers, peas and cantaloupe.
The next important ingredient is Vitamin E, which is a superb antioxidant that helps protect cells against free radicals. Almonds, hazelnuts, sunflower seeds, wheat germ, peanuts, vegetable oil and broccoli all are powerhouses of Vitamin E.
Zinc is another very important ingredient that should form a part of your daily diet. Zinc rich foods include eggs, turkey, pork, seafood, whole grains, nuts and mushrooms. This ingredient helps maintain collagen and elastin fibers and hence prevents sagging of skin and wrinkles. It also helps in faster healing of injuries.
Last but not the least, selenium should be included in your diet to prevent or reduce damage caused by ultraviolet rays and also prevent skin cancer. Tuna, wheat germ, sesame seeds, broccoli, whole grains, mushrooms etc are good sources of selenium.
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