Tuesday, January 1, 2008

Diet For Natural Beauty

Diet For Natural Beauty

What we eat has a profound effect on our outward appearance as well as on our physical well-being. An ideal diet should provide adequate quantities of all the nutrients essential to health and beauty. And don't forget to nourish your mind! The nutrients which are of particular importance for beauty and their main sources are briefly examined here.


Vitamin A / Beta Carotene

Vitamin A is essential for healthy hair and eyes. It is also important in the prevention and clearing of infections of the skin. Vitamin A counteracts dry skin, dandruff and wrinkle formation. It is needed for healthy blood circulation which gives a glow to the skin. Vitamin A deficiency can lead to eruptions or dry, coarse, wrinkled skin; dull and dry hair or dandruff; ridging or peeling fingernails; pimples or acne and visual fatigue.

Natural Sources of Vitamin A

  • Cod liver oil

  • Dairy products

  • Eggs

  • Carrots

  • Green leafy vegetables

  • Tomatoes

  • Papaya

  • Melon

Vitamin B Complex

B vitamins are vital for clear, luminous skin, youthful looks and for delaying greying of hair. They are essential for healthy skin, hair, and eyes. Studies show that 40 percent of dermatitis sufferers lack B vitamins. B vitamins also counteract stress, which has adverse effects on one's appearance.

A deficiency of B complex vitamins can lead to:

Greasy hair

Dandruff

Dry skin

Scaly lips

Redness and irritation

Premature wrinkles

Poor hair growth

Grey hair

Inflamed fissures at the angles of the nose and mouth

Natural sources for Vitamin B Complex

  • Whole grain cereals, wheat

  • Pulses

  • Nuts

  • Green leafy vegetables

  • Molasses

  • Meat

  • Liver

  • Brewer's yeast

Vitamin C

Vitamin C, in conjunction with protein, is necessary for the production of collagen-the glue that holds us and our skin together and circumvents sags or wrinkles. It regulates sebaceous glands to keep skin from drying out; helps prevent facial lines, wrinkles and spider veins; hair tangling or breaking.
Vitamin C is essential for the health of the hair, eyes and teeth, resistance to infection, healing of wounds and firm skin tissues.

Combined with bioflavinoids, vitamin C

Prevents the pigment clumping that the sun turns into age spots

Strengthens capillaries to avoid easy bruising or the tiny hemorrhages that become spider veins.

Helps the oil-secreting glands function property to keep the skin from drying out.

Prevents bleeding of the gums.

Natural sources for vitamin C

  • Green vegetables, broccoli, cabbage, green peppers, raw leafy greens, tomatoes

  • Fresh fruits, like lemon, orange and grapefruit, cantaloupe, kiwi, strawberries

  • Potatoes

  • Black currants, blackberries, buckwheat, cherries, and grape are rich sources of flavonoids

Vitamin D

Vitamin D is essential for healthy teeth, bones and nails as well as for the assimilation of calcium and phosphorus. It promotes healthy eyes, skin and teeth.

Deficiency of Vitamin D can lead to dental decay.

Natural Sources of Vitamin D

  • Rays of the sun

  • Milk

  • Beef liver

  • Salmon

  • Tuna

  • Butter

  • Sprouted seeds

  • Synthetic Vitamin D is manufactured from fish liver oils

Vitamin E

Vitamin E helps form muscles and tissues to prevent wrinkles and premature aging of the skin. It helps prevent dry, dull skin, age spots, falling hair and dandruff. It improves circulation and healing of scars. Research has shown that large doses of vitamin E double healthy cell reproduction to slow the aging process and forestall premature wrinkling.

Caution: If you have diabetes, high blood pressure, or an overactive thyroid, check with your physician before taking supplemental E.

Natural Sources of Vitamin E

  • Whole wheat bread

  • Whole grains

  • Wheat germ

  • Milk

  • Raw or spouted seeds

  • Asparagus

  • Broccoli

  • Brussels sprouts

  • Butter

  • Egg yolks

  • Leafy greens

  • Liver

  • Olives

  • Soybeans

  • Sunflower seeds

  • Nuts

  • Vegetable oils


    Protein

    Skin is predominantly protein. Protein molecules are not absorbed through the epidermis into underlying tissues. So, you need to supply proteins through the foods you eat daily. A deficiency of proteins is indicated by the skin becoming slack and loose. Thus, adequate protein is necessary for healthy hair, skin, teeth and nails and for firm skin tissues.

    Natural sources for Protein

    Collagen-containing protein foods (help prevent and smooth out wrinkles)

  • Avocados

  • Brewer's yeast

  • Dried legumes

  • Nuts

  • Sesame

  • Sunflower seeds

  • Whole grain cereals

Other protein foods (These help your body equalize the balance between new and dying cells.)

  • Fish

  • Meats

  • Poultry

  • Eggs

  • Dairy products

  • Vegetable proteins

  • Pulses

  • Wheat germ

Fats and Oils

The unsaturated fats in vegetable oils assist assimilation of fat-soluble vitamins A, D, and E; contribute to your own natural oils to give your skin a sheen, plump out fine lines, and create the fresh-faced look of youth. One or two tablespoons a day can be used as salad dressing or whizzed in the blender with milk, fruit, or vegetable drinks.

Natural sources of Fat

  • Butter

  • Vegetable oils

  • Nuts

Water

Water should be taken in large quantities, from six to eight glasses a day. It gives the skin the necessary moisture and a dewy look. Water clears the system of all toxins and keeps the blood free from impurities. Water also protects the skin against pimples. In case of insufficient intake of water, the body will draw on all its water reservoirs, including those of the skin, resulting in dehydration of the skin.

Minerals

Calcium and Phosphorus

Calcium and Phosphorus work together for healthy teeth, hair, nails and bones. Calcium helps clear blemished skin and revitalizes lifeless, tired-looking skin. A deficiency of calcium in the diet can lead to tooth decay and recession of gums.

Chief Dietary Sources of Calcium

  • Milk products

  • Whole wheat

  • Leafy vegetables

  • Salmon

  • Sardines

  • Shellfish

  • Soybeans

  • Sunflower seeds

  • Walnuts

  • Orange

  • Lemon

Phosphorus

Promotes healthy teeth and gums.

Dietary Sources of Phosphorus

  • Dairy products

  • Egg yolks

  • Fish

  • Poultry

  • Meats

  • Grains

  • Cereals

  • Nuts

  • Fruit juices

  • Milk

Chromium

Chromium improves circulation for healthy skin and hair.

Natural Sources of Chromium

  • Brewer's yeast

  • Cheese

  • Corn oil

  • Liver

  • Clams

  • Meat

  • Whole grains

Copper

Copper is important for the production of skin pigment and for the prevention of blotches under the skin from ruptured blood vessels. It also cooperates with other nutrients to pre serve the integrity of the elastic-like fibers supporting the skin.

Natural Sources of Copper

  • Beef and pork liver

  • Chicken

  • Leafy greens

  • Mushrooms

  • Nuts

  • Raisins

  • Shellfish (oysters)

  • Whole grains

Iodine

Iodine promotes healthy hair, nails, skin, and teeth.

Natural Sources of Iodine

  • Iodized salt

  • Kelp

  • Onions

  • Seafood

  • Vegetable oils

Iron

Iron is essential for healthy nails, skin color, and hair growth.

Natural Sources of Iron

  • Egg yolks

  • Blackstrap molasses

  • Dark leafy greens

  • Dried fruits and legumes

  • Lean meat

  • Liver

  • Whole wheat

Magnesium

Magnesium is required to prevent skin disorders.

Natural Sources of Magnesium

  • Almonds

  • Apples

  • Apricots

  • Bananas

  • Bran

  • Corn

  • Dairy products

  • Figs

  • Grapefruit and lemons

  • Meats

  • Raw leafy greens

  • Soy beans

Manganese

Manganese helps to maintain healthy hair.

Natural Sources of Manganese

  • Bananas

  • Beets

  • Bran

  • Coffee

  • Egg yolks

  • Leafy greens

  • Legumes

  • Nuts

  • Pineapple

  • Tea

  • Whole grains

Potassium

Helps maintain healthy skin and prevent puffiness.

Natural Sources of Potassium

  • Bananas

  • Citrus and dried fruits

  • Coffee

  • Fresh vegetables

  • Kiwi fruit

  • Lean meats

  • Legumes

  • Peanuts

  • Potatoes

  • Tea

Selenium

Maintains skin elasticity. It helps prevent and correct dandruff.

Natural Sources of Selenium

  • Asparagus

  • Bran

  • Broccoli

  • Chicken

  • Egg yolks

  • Milk

  • Onions

  • Red meat

  • Seafood

  • Tomatoes

  • Whole grains

Sulfur

Helps maintain healthy hair, nails, and skin. It also prevents dermatitis, eczema, and psoriasis.

Natural Sources of Sulfur

  • Bran

  • Brussels sprouts

  • Cabbage

  • Cheese

  • Clams

  • Eggs

  • Fish

  • Mushrooms

  • Nuts

  • Peas and beans

  • Wheat germ

Zinc

Zinc aids in the formation of collagen. It helps prevent wrinkles, dry skin and stretch marks, and promotes blemish healing. Zinc prevents hair loss, and brittle or spotted nails. Without enough zinc a deficiency of Vitamin A can occur even though the intake of that vitamin appears adequate.

Natural Sources of Zinc

  • Brewer's yeast

  • Eggs

  • Lean red meat

  • Legumes

  • Mushrooms

  • Nonfat dry milk

  • Pumpkin and sunflower seeds

  • Shellfish (oysters)

  • Spinach

  • Whole grains

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