by Valerie Bannos
(Health Secrets) The desire for clear and beautiful and healthy skin is almost universal among women. We tend to hate it when a pimple or blemish appears, and we cringe at the first sign that our skin is aging. This are perfectly normal responses because our skin is the first thing about us that people see, whether we want them to or not. We can battle our acne and wrinkles with topical creams, but truly good looking and health skin primarily comes from the inside out.
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What keeps skin from looking its best? Cigarette smoking and too much sunlight are the primary reasons for skin damage. Both cause oxidative stress and make skin appear to be wrinkled, thick and discolored. Every time a cigarette is inhaled, smoke fills the body with damaging free radicals that impair blood flow to the skin, starving its cells of oxygen. As for too much sun exposure, UV rays cause free radical damage, so be sure to protect yourself against sunburn.
Proper nutrition can help minimize acne and wrinkles when hormones are fluctuating. Here are the key minerals and vitamins to include in your everyday diet:
Antioxidants
Antioxidants in vitamins and minerals are the greatest defense against free radical damage caused by oxidation. Certain antioxidants such as vitamin C, E, selenium, and Vitamin A (beta-carotene form) can help nourish and protect skin from damage. There are topical forms of these nutrients available, but by eating them you can get radiant skin from the inside out.
*Vitamin C
Vitamin C is found in skin and can be destroyed by even the shortest amount of exposure to sunlight so it is important to constantly replenish your vitamin C stores. Vitamin C is involved in collagen production and protects cells from free radical damage.
Vitamin C food sources include: bell peppers, oranges/orange juice, grapefruit/grapefruit juice, strawberries, pineapple, papaya, lemons, broccoli, kale, kidney beans, kiwi, cantaloupe, tomatoes, raspberries, blackberries, and many more.
*Vitamin E
Vitamin E helps protect cell membranes and research shows it may work with vitamin C for an extra kick of anti-aging skin protection. Synthetic Vitamin E should be avoided, so buy only natural vitamin E supplements or load up on Vitamin E from food.
Vitamin E food sources include: green leafy vegetables such as spinach, almonds and almond butter, sunflower seeds and butter, wheat germ, hazelnuts, pine nuts, peanuts and peanut butter, broccoli, and flaxseed oil.
*Selenium
Selenium is a mineral that helps defend the skin from sun damage and hinders aging by protecting skin quality and elasticity. Selenium is best obtained from food because too much supplemental selenium over a long period of time can reach toxic levels in the body.
Selenium food sources include: Brazil nuts, tuna, crab, tilapia, whole wheat pasta, beef, shrimp, whole wheat bread or crackers, brown rice, chicken or turkey, cottage cheese, and eggs.
* Beta-carotene
Beta-carotene is converted into vitamin A in the body as needed and aids in the growth and repair of body tissues including the skin.
Beta-carotene food sources include: sweet potatoes, carrots, kale, pumpkin, butternut squash, red bell peppers, spinach, romaine, green leaf and red leaf lettuces, collard greens, mangoes, cantaloupe, tomatoes, and more.
* Zinc