The secret to healthy beautiful skin is knowing how to take care of it. Understanding how your skin functions will help you to treat it correctly.

Your skin is your body’s largest organ. It is important to take care of it. The epidermis is the top layer; the layer you see. It protects your body from invasions and infections and helps seal in moisture. It is constantly growing with new cells that die quickly and flake away.

The dermis is the layer that lies beneath and is composed of living cells that consist of tough fibers which give your skin its elasticity, firmness and strength. It also consists of blood vessels that feeds nutrients to those fibers.

The hypodermis has abundant blood vessels that supply nutrients and waste disposal for the epidermis and dermis it also regulates body temperature and insulates the body.

Although our skin type is determined by our genes there is plenty we can all do daily to ensure that it is looking and feeling it’s best. It is important to know how your skin functions and what it needs to stay in best condition possible.

Skincare is all about making sure your skin is in good shape – soft, supple and free of blemishes. This can be accomplished through good habits; inside and out. It is important that you make regular exercise and healthy eating a key part of your beauty routine.

Exercise boosts circulation which allows the body to absorb nutrients and eliminate toxins and waste more efficiently.

A healthy diet is very important in providing the nourishment your body needs for growth, tissue repair and energy.

Of course we have all heard that water is essential to our bodies. It is essential to our skin as well; so, drink lots of it. Your body loses 2 – 3 liters of fluid every day so drink no less than 2-1/2 pints daily.

Eat fresh fruits and vegetables such as carrots, spinach, broccoli and sweet potatoes which deliver the antioxidant beta-carotene, which is acts as an antioxidant, protecting cells against oxidation damage and is converted by the body into vitamin A. Citrus fruit, kiwi fruit, berries, avocados, vegetable oils, whole-grains, nuts, seeds and types of seafood provide the antioxidants vitamins C and E, selenium and zinc; all of which help transport nutrients to the skin and maintain collagen and elastin levels. Zinc rich foods such as eggs can improve conditions such as psoriasis and eczema. Oily fish such as salmon, tuna, sardines, mackerel and herring will soften and hydrate your skin as will nuts and seeds.

Get plenty of sleep and stay away from harmful things like drinking too much alcohol and smoking.

Maintain your skin’s look and feel with proper cleansing and the use of the right skincare products to keep it looking its best..

Your skin is like any other part of your body. It is important to take care of it. Do not neglect your complexion for months or years; then try to make up for it with intensive and expensive attention when you feel you finally need it.

You will not regret the regular time and care you take in maintaining your skin; the results will last a lifetime and it is never too early or too late to follow a good skincare regimen.

Vitamins and minerals are essential for good health, growth and body function.

Vitamin rich foods maintain healthy skin as well and in this post you will see which foods provide the vitamins you need to maintain healthy skin. These foods will help with the anti-aging process.

Vitamin A is not only essential for vision and bone growth but it also helps with skin and tissue repair. The beta-carotene acts as an antioxidant and protects your immune system.

Best sources of Vitamin A include:milk, butter, cheese, egg yolks, carrots, apricots, squash, red bell peppers, broccoli, green leafy vegetables, mango and sweet potato.

Vitamin B2 is essential for energy production as well as tissue repair.

Best sources for Vitamin B2 include: Cheese, eggs, milk, yogurt, fortified breakfast cereals, yeast extract, almonds and pumpkin seeds.

Vitamin C is essential for the absorption of iron. It is an antioxidant that strengthens your bones. Also helps maintain healthy skin and teeth.

Best sources of Vitamin C include: green vegetables, peppers, broccoli, potatoes, citrus fruits, melons, and strawberries.

Vitamin E is essential for healthy skin and also helps with circulation and maintaining cells. It is an antioxidant.

Best sources of Vitamin E include: oats and cereals, wholemeal bread, green leafy vegetables, seeds, nuts, vegetable oils and eggs.

Niacin is essential for a healthy digestive system, skin and circulation. It is also needed for the release of energy.

Best sources of Niacin include: figs and prunes, mushrooms, green leafy vegetables, peas, eggs, milk, cheese, peanuts, wheatgerm, fortified breakfast cereals, potatoes and pulses.

Zinc is a mineral is not only essential for a healthy immune system, but it helps with tissue formation, normal growth, wound healing and reproduction.

Best sources of Zinc include: wholegrains, peanuts, sunflower, pumpkin seeds, pulses, milk, hard cheese and yogurt.

There are many other essential vitamins and minerals you need to maintain a healthy lifestyle that support all of the other functions of your body.

Vitamin B1 is essential for energy production, the nervous system, muscles and heart as well as promote growth and boost mental ability.

Best sources of Vitamin B1 include: milk, legumes, wholegrain cereals, brewer’ yeast, potatoes and nuts.

Vitamin B12 is essential for formation of red blood cells, maintaining a healthy nervous system and increasing energy levels.

Best sources of Vitamin B12 include: milk, eggs, fortified breakfast cereals, cheese and yeast extract.

Vitamin D is essential for bone and teeth formation. It also helps the body to absorb calcium and phosphorus.

Best sources of Vitamin D include:sunlight, vegetable oils,, eggs, cereal, butter, flesh of fatty fish, beef liver and mushrooms exposed to ultraviolet light.

Calcium is a mineral and it is essential for building and maintaining bones and teeth as well as muscle function and the nervous system.

Best sources of calcium include:,almonds, spinach and watercress, dried figs, broccoli, sesame seeds, green leafy vegetables, yogurt, milk and cheese.

Iron is a mineral that is essential for healthy blood and muscles.

Best sources of Iron include: wholegrains, tofu, prunes, pulses – dried beans/dried, seeds, red meat, egg yolks, fortified breakfast cereals, green leafy vegetables and dried apricots.

Sodium is a mineral that is essential for nerve and muscle function as well as regulation of body fluid.

Best sources of sodium include: found naturally in most foods, table salt/kosher salt, butter with salt and processed foods (though I wouldn’t recommend processed foods).

Potassium is a mineral that is essential for water balance, normal blood pressure and nerve transmission.

Best sources of potassium include: milk, bananas, nuts, seeds, wholegrains, potatoes, fruits and vegetables.

Magnesium is essential for healthy muscles, bones and teeth, normal growth and nerves.

Best sources of magnesium include: vegetables, nuts, seeds, whole grains, pulses, tofu, dried figs and apricots.

Phosphorus is a mineral that is essential for healthy bones and teeth, energy production and absorption of nutrients.

Best sources of phosphorus include: milk, cheese, yogurt, eggs, nuts, seeds, pulses and whole grains,

Selenium is a mineral that is essential for protecting against free radicals.

Best sources of selenium include: seaweed, Brazil nuts, avocados, lentils, milk, cheese and butter.

Developing healthy eating habits will play a huge part on how your body performs and how it feels. Good, balanced nutrition will not only keep you healthy but keep your skin beautiful. So get into a healthy routine today.

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