Beautiful skin begins with a healthy lifestyle. While heredity may determine how your skin looks, behaves, and ages, you can improve it by taking good care of yourself. Skincare basics include eating the right foods, drinking plenty of water, exercising, getting enough sleep, protecting your skin from the sun, not smoking, and limiting your intake of both caffeine and alcohol.
The health of your skin begins with good nutrition. New, living cells continually replace the dead cells on the surface of the skin. The growth of new cells is dependent on vitamins, minerals, and hydration. Eat at least five servings of fresh fruits and vegetables each day. Remember to look for the “ACE” vitamins: A to help prevent aging,
C to promote clarity, and E to protect against the environment. Vitamins A and C are most important for healthy skin and are plentiful in fruits and vegetables. Vitamin A is found in carrots, spinach, watercress, broccoli, sweet potatoes, and melons. Peppers, strawberries, oranges, grapefruit, and leafy greens all contain vitamin C. Also include wholegrain foods, nuts, dairy, fish, and beans in your diet. They are all foods rich in zinc, which promotes healing and reduces inflammation in the body. Biotin is another nutrient needed for healthy skin, hair, and nails.
It is sometimes identified as vitamin H and is part of the vitamin B complex. Foods such as peanut butter, whole grains, eggs, and liver contain biotin and can help prevent dermatitis and hair loss. There are many advantages to taking your vitamins in food rather than in pill form. When you eat, you are never getting single, isolated nutrients. For instance, a bowl of leafy greens provides an abundance of several important vitamins, such as B, K, and E, as well as fiber and antioxidants. The fresh fruits, vegetables, and whole grains that provide fiber also naturally deliver vitamins and minerals and are low in calories.
It is virtually impossible to consume dangerous levels of any vitamins or minerals through diet alone. Your diet has a direct impact on not only your overall health and how you feel but also on how you look. Certain nutrients in particular are important for maintaining healthy skin, hair, and nails. Think of them as your beauty vitamins.