Vitamin A is known for maintaining and repairing skin tissue. Sources include dark green and yellow/orange leafy vegetables (pepper, peaches, papaya, mango, apricots, carrots, spinach, cantaloupe, kale), butter, fortified or whole milk, cheddar cheese, and beef and chicken liver. Vitamin A is fat-soluble and excess vitamin A is not recommended. Food sources trump supplements and consulting a health professional about supplementation is advisable.
Vitamin C is said to help protect the skin from sun damage, pollution, and free radicals. Oranges, red and green peppers, watermelon, papaya, grapefruit, cantaloupe, strawberries, kiwi, mango, broccoli, tomatoes, Brussels sprouts, cauliflower, cabbage, citrus juices, leafy greens (turnip greens, spinach), tomatoes, potatoes, winter squash, raspberries, blueberries, cranberries, and pineapple are sources of vitamin C. Sensitive to light, air, and heat, vitamin C is best consumed raw or very lightly cooked. Getting enough water-soluble vitamin C is important however, too much is not recommended. Food sources trump supplements and consulting a health professional about supplementation is advisable.
Copper is a mineral that works well with vitamin C in maintaining healthy skin. Barley, fish, seafood, legumes, nuts, seeds, poultry, prunes, mushrooms, potatoes, sweet potatoes, liver are all sources. Since deficiency is rare, supplements are not really needed.
Vitamin E is known for its antioxidant properties and is said to protect the skin from free radical damage. Liver, eggs, nuts (almonds, hazelnuts, and walnuts), sunflower seeds, vegetable oils (olive, corn, safflower, soybean, cottonseed, canola), dark green leafy vegetables (spinach, kale), greens (beet, collard, mustard, turnip), sweet potatoes, avocado, asparagus, yams, wheat germ, and olives are sources. Vitamin E is fat-soluble and excess vitamin E is not recommended. Food sources trump supplements and consulting a health professional about supplementation is advisable.
Biotin, also called vitamin B7 or H, is a water-soluble B vitamin known for helping form hair, nail, and skin cells. Beans, brewer's yeast, cauliflower, chocolate, egg yolks, fish, kidney, legumes, liver, meat, molasses, dairy products, nuts, oatmeal, oysters, peanuts, poultry, wheat germ, whole grain, soy, mushrooms, bananas, and peanuts are sources. Food sources trump supplements and consulting a health professional about supplementation is advisable.
Selenium is an essential mineral and levels in food can vary. The soil in which food is grown determines the amount of selenium in food. It is said to work as an antioxidant, especially when combined with vitamin E. Brewer's yeast, wheat germ, liver, butter, fish (mackerel, tuna, halibut, flounder, herring, smelts), shellfish (oysters, scallops, lobster), garlic, whole grains, sunflower seeds, and Brazil nuts are sources. Since refining or processing destroys it, eating a variety of whole, unprocessed foods is generally recommended. High doses can be toxic. Food sources trump supplements and consulting a health professional about supplementation is advisable.
Zinc is an essential trace mineral. It is said to have antioxidant properties and to protect the body and skin from free radical damage. It is known for helping control oil production and encouraging cell growth. Oysters (best source), red meats, poultry, cheese (ricotta, Swiss, gouda), shrimp, crab, lima beans, black-eyed peas, pinto beans, soybeans, peanuts, whole grains, miso, tofu, brewer's yeast, cooked greens, mushrooms, green beans, tahini, pumpkinseeds, and sunflower seeds are sources. Food sources trump supplements and consulting a health professional about supplementation is advisable.
Omega 3 fish oils are said to help achieve beautiful looking skin. Salmon, mackerel, and tuna are good sources.
Generally, there is little need to take supplements unless recommended by a health professional. In most instances, the body functions well when nourished by natural sources. Minerals and vitamins can interact with medication and with one another. Consulting a health professional to find out if supplements are necessary is advisable.
Nutritionists can examine a three day food diary and determine, through the use of specialized software, if a person is consuming too few or too many nutrients, including fats, carbohydrates, proteins, minerals, vitamins, liquids, and calories. It is worth considering before spending money on supplements that may not be necessary and in some cases, may be counter-productive.
Montrealers love bathing in the sun in summer. Protecting skin from the sun’s harmful rays also goes a long way in maintaining healthy skin and preventing damage. Montrealers are often spotted in local food markets around town because the city offers a fabulous variety of fresh, organic, in season fruits and vegetables during the summer months.
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