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Skin Care and Diet

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There is a direct relationship between what we eat and what we look. The better we feed our body, the better it is reflected by skin. So by eating well, we can keep our skin in a good condition for a longer period, thus preventing not only the wrinkles but also many skin problems. Nowadays, it is well mentioned that eating "the right diet" can prevent premature wrinkling and even delay them from appearing at the right time, but it is far less documented that a balanced diet can prevent or at least reduce the symptoms of many skin diseases like eczema/ dermatitis. But the question here is which diet is really good for skin and hairs. The answer is quite simple; the diet which is good for our whole body, because a healthy body is more likely to get healthy skin and hairs. However, there are some foods that are particularly good for skin.

Fresh fruits and vegetables

Every one is well aware that a lot of fruits and vegetables are very good for our general well being as well as our skin and hairs. This is because they contain a wide variety of antioxidants that protect skin cells from damage by free radicals thus preventing premature wrinkling and fine lines. Make sure to take them uncooked or only partially cooked, because heat damages most of the anti oxidants.

Essential fatty acids

The most important Essential fatty acids are Omegas 3, 6 & 9 groups. These fatty acids are essential for our general health as well as skin and hairs. However our bodies can not produce these themselves, they have to be taken orally. When taken regularly along with fresh fruits and green leafy vegetables, EFAs benefit both our health and our skin. The main sources of EFAs are;

Fish like salmon, mackerel, herring, tuna and sardines contains oils that will help nourish your skin. You can also use fish oil supplements to full fill your body requirements.
Flaxseeds (linseeds) are an excellent source of omega-3 fatty acids, which promote good skin health. Try to add flaxseed to your breakfast cereals. Flaxseed is also known to prevent premature graying of hairs.
Avocados, nuts and seeds.
Margarines and sunflower oils
Grape seeds, pumpkin seeds, watermelon seeds, Rosehip seeds.
Walnuts, sesame, safflower, sunflower.

Proteins

These help in the rejuvenation of skin by promoting formation of new cells. Hence make sure your food contains good amounts of proteins particularly animal proteins. Some good sources of protein are: low-fat cheese, soy milk, wheat germ, eggs, fish, beans, brewer's yeast and yogurt, while red meat is also a rich protein source, it must be consumed in limited amounts. Among plant sources are legumes, Soya beans, sprouts particularly important.
Beside this proteins are also vital for healthy hairs, as hairs mainly consist of proteins. A protein rich diet will give your hairs more strength and vitality and prevent them from breakage and splitting.

Minerals

Certain minerals are vital for healthy skin and hairs. The most important ones are;

Silica is important constituent of hairs. It is found in potatoes, cucumbers and sprouts.
Iron deficiency may result in hair loss, hence it must be taken in adequate amounts. Iron rich foods include whole grain cereals, broccoli and dark green leafy vegetables, eggs, dates, and raisins, red meat.
Magnesium deficiency can cause skin disorders and hair loss. It is found in banana, almonds, , bran, corns, dairy products, fruits like figs, grapefruits, apples, apricots as well as meat.
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
Zinc aids in the formation of collagen. It helps prevent wrinkles, dry skin and stretch marks, and promotes blemish healing. It also prevents hair loss, and brittle nails. Without enough zinc a deficiency of Vitamin A can occur even though the intake of that vitamin appears adequate. Sea foods, brewer's yeast, eggs, red meat and legumes are good sources of zinc.
Selenium preserves tissue elasticity and slows down the ageing and hardening of of tissues caused by oxidation. Food sources of selenium include wholegrain cereals, seafood, garlic and eggs.

Vitamins Vitamin E protects cell membranes and prevents damage to membrane-associated exzymes. Food sources of vitamin E include vegetable oils, wheat germ, brown rice and oats, nuts, dairy products, meats and margarine. Studies have shown that vitamin E;

Vitamin C is essential for the production of collagen, which is an important structural protein in the body that is found in tissues such as the skin and nails. Vitamin C also promotes absorption of iron, hence preventing iron deficiency.

Vitamin A is essential for healthy skin. This diet includes plenty of dark orange (carrots, sweet potatoes) and dark green (broccoli, spinach, kale) vegetables - all of which are high in vitamin A.