Women Skin Care

Most professionals say eating a controlled diet is the only way to get your cut of good food for good skin. Still, a number of categorical skin treats are much more likely than others to give a lift of glowing good health to your complexion. Here are some tips: -

• Consume an adequate quantity of fruit and vegetables while staying inside energy wants. 2 cups of fruit and two-and-a-half cups of plants every day are commended for a reference 2,000-calorie intake, with lower or higher amounts depending on the calorie level.
• Choose a range of vegetables and fruit every day. Particularly, make a choice from all 5 plant subgroups ( dark green, orange, legumes, starchy plants, and other vegetables) many times per week.
• Consume three or more ounce-equivalents of whole-grain products a day, with the remainder of the advised grains coming from improved or whole-grain products. Generally, at least half of the grains should come from whole grains.
• Consume three cups each day of reduced fat or fat free milk or equivalent milk products.

Vitamin A
Vitamin A involved in forming new skin cells and helps to keep skin flexible and is crucial for healthy eyes and hair. The skin which is dry, flaky can indicate deficiency.
Best sources : full fat milk and butter, liver, oily fish and eggs. It may also be made by the body from beta-carotene.
Vitamin E
An antioxidant, this works alongside selenium and has a forceful action against free radical damage. It also helps the skin keep moisture. Early wrinkles, pale skin, acne, simple bruising and slow wound healing can suggest a deficiency.
Best sources : Plant oils, seeds and nuts, peanut butter, wheat germ, wholegrain, avocados and sweet potatoes.
Vitamin B-complex
B vitamins help to release power from food for skin metabolism and have a role in keeping skin clammy and smooth.
Best sources : Milk, oily fish, birds, red beef, offal, eggs, bananas, Soya beans, wholegrain, wheat germ, peanut butter, fortified breakfast cereals.
Vitamin C
A strong antioxidant, vitamin C is vital for the production of collagen, the elastic tissue in skin that declines with age. Stress smoking and sun exposure can drain vitamin C from the skin, leaving it exposed to hurt.
Best sources : Potatoes, peas, kiwi fruit, strawberries, tomatoes and Peppers.
Beta-carotene
This is the plant form of vitamin A that the body converts as needed. It helps to protect us against the ageing effects of daylight.
Best sources : Dark green veggies ( spinach, broccoli, watercress ) and orange fruit and plants ( apricots, mangoes, sweet potatoes, pumpkin and tomatoes ).
Selenium
Protects cells from free radical damage helping counter dry skin. Works with vitamin E to support the immune response, so can help fight infection.
Best sources : Cereals, beef, offal, seafood, cheese, eggs, mushrooms, Brazil nuts, molasses, beans, wholegrain and wheat germ.
Zinc
Vital to the immune mechanism and the creation of collagen, zinc also speeds up healing. Lack of zinc can lead to stretch marks and recalcitrant blots. A lifeless complexion, white spots on fingernails, and dandruff are indications of deficiency.
Best sources : Seafood, red beef, offal, turkey, cheese, brewer's yeast, eggs, nuts, wholegrain and mushrooms.
Iron
Iron is important for the formation of hemoglobin, the red pigment in blood. A pale complexion and dark circles under the eyes might suggest a deficiency.
Best sources : Red beef, liver, seafood, eggs. Less absorbable iron is in green leafy vegetables, dried apricots and fortified cereals.