What you Need For Perfect Skin

So far we’ve mainly discussed things to put on the outside to make you look better but what you put inside your body is as important when it comes to creating perfect skin. Here’s what you need.

Vitamin A

Not only is it a powerful antioxidant, but vitamin a also helps your skin produce keratin (a substance that strengthens skin cells, maximizing their Protective role) and proteins that help with cell regeneration.if you’re lacking in it, your skin may be drier and flakier than normal.you can get your daily dose from fruits and vegetables that are high in an ingredient called beta carotene, which your body turns into vitamin a. Beta-carotene is found in the highest quantities in orange fruits and vegetables like carrots, peaches, pumpkin and sweet potatoes.

Vitamin C

Collagen is one of the most important substances in the structure of the skin it is what keeps it firm and well toned to feed collagen you need vitamin C. there are two reasons for this first the antioxidant action of vitamin c helps fight the free radicals that destroy collagen and second, vitamin c also contains substances called flavonoids that are essential for replenishing collagen. Vitamin c can be found in many fruits and vegetables one of the richest sources is kiwi fruit. One kiwi contains the minimum recommended daily amount of Vitamin c pop four or five down in a day and you’ll be dramatically boosting your skin health. Other great sources are oranges, red peppers, blueberries and melon.

Iron

Low iron levels in the body lead to reduced oxygen in the blood and this can be the cause of pale skin and pronounced dark circles under the eyes. In order to boost your iron levels you should include more lean red meat and plenty of dark green leafy vegetables in your diet.

Zinc

Zinc is a mineral that is vital for healing the skin and it’s also been shown to reduce acne you’ll find high levels of zinc in foods such as shellfish, hard crumbly cheeses, nuts and seeds.

Essential Fatty Acids

Dry skin often occurs when women start on low-fat diets and the lack of essential. Atty acids is the reason, one of the most frequent symptoms of a deficiency of fatty acids is dry, scaly skin efas are commonly found in oily fish, nuts and seeds (which also contain high levels of another important skin nutrient,vitamin e).

Water

Water not only keeps skin cells plump, but every rejuvenating process in the skin needs water to fuel it without enough water in your skin you’ll never recapture that healthy glow. Aim for at least eight glasses of water a day but don’t guzzle them all at once your body can only hold so much water in one go exceed that level and it will be flushed straight through your system, aim for one glass an hour.

What You Don’t Need

• Salty Foods: These dehydrate the skin and are high in iodine, dermatologists believe that this can trigger acne.

• Caffeine: Every cup of coffee needs three cups of water to process it through the system this is often drawn from the skin, caffeine increases the level of stress hormones, which can lead to poor skin health.

• Hydrogenated Fats: Found in nearly all processed foods and margarines, these are believed to generate free radicals in the skin.