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Make a Healthy Diet Your Beauty Secret
— By Becky Hand, Licensed & Registered Dietitian
Make a promise to your skin today to keep
 it nourished and rejuvenated from the inside
 out! Having healthy skin year-round begins
 with the foods you eat and drink. To get skin
 that you will be confident to show off every
season of the year, devote some time each
 day to getting the necessary nutrients to
stay hydrated and fight the signs of aging.
  • Drink plenty of water. While the exact 
    amount you should drink each day varies,
     no one can dispute the role of good hydration
     in keeping your skin looking 
    healthy, young, and radiant. Experts
     agree that when the hydration comes
     from pure, clean water—NOT soda 
    and fruit drinks—the skin cells rejoice!
     Aim for six to eight glasses every day.
  • Limit alcohol.
  • Sip green tea daily. This beverage
     contains polyphenols, which have
     anti-inflammatory properties that
    protect and benefit the skin’s overall
     health. Enjoy one or two cups per day.
  • Avoid simple carbohydrates. Foods
    such as cookies, pies, cakes, candies,
    and pastries can increase acne breakouts
     due to insulin spikes.
  • Nourish your skin. Eating healthy foods can
    protect, repair, and slow the aging process.
     Check out the chart below for the top ten
     nutrients that provide beauty benefits.
NutrientBeauty BenefitsFood Sources
Vitamin AKeeps skin soft and supple.
Repairs skin cells and tissue.
May help with acne control.
yellow vegetables and fruits, apricots, carrots, spinach, pumpkin, cantaloupe, milk, yogurt, cheese
Vitamin CHelps counter the effects of sun damage, smoking exposure, and pollution.Assists in collagen production, giving skin strength and elasticity.broccoli, bell peppers, citrus fruits, kiwi, strawberries, cabbage, pineapple, tomatoes, dark-green leafy vegetables
Vitamin EHelps counter the effects of sun damage, smoking exposure, and pollution.Improves skin texture and helps prevent wrinkles.almonds, avocadoes, peanuts, nuts, seeds, olives, asparagus, wheat germ, soybean and corn oils, dark-green leafy vegetables
BiotinHelps produce nails, skin, and hair cells.Deficiency can cause dermatitis and hair loss.cooked eggs, rice bran, nuts, wheat germ, meats, oatmeal
NiacinSmoothes dry, flaky skin.meats, pork, poultry, fish, legumes
SeleniumMay help prevent skin cancer.Helps counter the effects of sun damage, smoking exposure and pollution.
Produces healthy skin cells.
whole-grain products, seafood, meats, eggs
CopperForms elastic fibers that support the skin structure.meats, nuts, seafood, dried beans and peas
ZincCan help control oil production and reduce acne lesions.A deficiency can bring on acne.wheat germ, meat, poultry, legumes, fish and seafood, whole grains, eggs
Essential Fatty AcidsHelps produce the skin’s healthy, natural oil barrier.Lubricates skin.
A deficiency can result in white heads and inflammation.
cold water fish, salmon, sardines, mackerel, flaxseed oil, safflower oil, canola oil, olive oil, walnuts
AntioxidantsAnti-inflammatory properties protect the membranes of skin tea, blueberries, blackberries, strawberries
The real secret to beauty is no secret at all.
 Eating these healthy foods will provide the
 nourishment your skin needs daily, from
 the inside out.  It is the first step to soft,
supple skin and a glowing, radiant you!

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