Proteins, Vitamins and Minerals for your skin

Proteins: These help in the renovation 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. Vitamins: Vitamin 'E' protects cell membranes and prevents damage to membrane-associated enzymes. 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': # helps inactivate free radicals. # Decreases scar formation. # Vitamin 'E' applied to the skin within 2 minutes of excessive sun exposure may ease the redness inflammation and swelling associated with sunburn. 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'. 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 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. Good sources of zinc are sea foods, brewer's yeast, eggs, red meat and legumes. 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.