External skin care treatments could fail to produce desired results if your skin is unhealthy from inside. The condition of your skin is largely determined by the internal health of your skin. For healthy skin, we must adhere to a healthy skin-friendly diet. Certain vitamins and minerals are essential for your skin friendly diet.
Vitamin A and beta-carotene, found in orange and red vegetables, green leafy vegetables and milk fortified with vitamin A, are essential for preventing several skin disorders. Vitamin A facilitates growth of skin cells. It improves our immune system. Vitamin A deficiency is particularly visible in poor nail health. Your skin might become dry and flaky if there is less vitamin A in your diet.
To have lovely skin, you need folate. This B vitamin is essential for the growth and development of the skin cells. Folate is present in beans, peas, green leafy vegetables and orange.
By strengthening the immune system, vitamin C prevents skin infections. Vitamin C helps in the absorption of iron, an essential mineral for the skin. Vitamin C is also a powerful antioxidant. Adequate amount of vitamin C in the body helps to enhance the function of vitamin E, which is the most popular antioxidant needed by the skin. Citrus fruits, such as orange, lime, lemon and grapes are the richest sources of vitamin C.
This powerful antioxidant protects the skin from environmental toxins. It slows down the aging process of the skin by obstructing oxidation of the harmful free radicals. Fish oil, flax seed, olive, sesame seeds, legumes, almonds and green leafy vegetables are good sources of vitamin E.
For a bright complexion, you should include adequate amount of iron in the diet. Iron is the essential component of hemoglobin. It nourishes the skin cells by supplying them oxygen needed for growth and development. Iron rich foods include liver, red meat, poultry, eggs, legumes, leafy green vegetables and dried fruits.
Seafood, poultry and whole grains are best sources of zinc. Zinc promotes cell growth and repair. By controlling the action of overactive sebaceous glands, zinc could prevent acne.
Selenium protects the skin from damages causes by exposure to excess sunlight. This trace mineral found in garlic, whole grains, eggs and seafood could even prevent skin cancer.