There is no doubt that good food gives you good skin. You should try to get optimal nutrition from your diet. The U.S. Department of Agriculture (USDA) recommends a food pyramid. According to USDA you should take at least three ounces of whole grain breads. You should take lots of fruits and vegetables. You should eat foods that are rich in calcium. Your diet should be fat free or it can be low fat dairy products. You can take fish, lean meats and poultry. Doctors opine that this pyramid contains essential vitamins and minerals. Research has shown that vitamins C and E protect the skin from damages caused by the sun rays. The antioxidants in these vitamins are responsible for this protection. These antioxidants also reduce the ill effects caused by free radicals. The free radicals can cause damage to skin cells and aging of the skin. It is also a known fact that biotin in vitamin B forms the basis of skin, nail cells and hair. Vitamin A, contained in fruits and vegetables, is responsible for repairing and maintaining the skin tissues. Therefore, lack of these vitamins in your diet will be reflected in the condition of your nails, hair and skin.
Skin wrinkling and intake of nutrients are found to have a positive relationship. However, study on food consumption versus skin health has not come to a conclusive end. A study published by the American College of Nutrition says that among the four ethnic groups they examined Swedish people of the age seventy and above had only minimal skin wrinkling problem in a site exposed to sun. This study also has determined that people taking lot of vegetables, monounsaturated fat, olive oil, less dairy products and sugar had the least skin wrinkling.
Eating enough protein also is necessary as it helps cell repair. This checks the aging of the skin too. Fish, egg whites, turkey breast and skinless chicken are rich in protein. Some doctors believe that eating fat is not harmful to skin and that they provide anti-inflammatory protection. They say that fatty fish provide omega-3 fatty acids which possess anti-aging properties. However, sugar and high glycemic carbohydrates should not be taken in excess. Rice, potatoes and pasta can increase the levels of blood sugar. They can help creation of free radicals that can cause acceleration of skin aging. The carbohydrates required for the body can be got from low glycemic vegetables and fruits.
Taking enough water should not be ignored while concentrating on intake of nutrients. Taking healthy foods and also plenty of water every day causes skin staying hydrated and with these practices skin appearance improves. At least 8 to 10 glasses of water should be taken each day. The water should be of good quality, free from heavy metals and chlorine.
You are what you eat. If you need vibrant and glowing skin, your diet should contain the essential vitamins as discussed above and plenty of water should be taken every day. Besides this, you should avoid stress and have adequate sleep every day. Your exposure to sun and wind should be minimal. Doing exercises also is equally important.