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5 Main Vitamins for Health-Healthy Foods for Healthy Skin

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    diet for beautiful skinWe are what we eat, aren’t we? Do you believe it? Do you agree that our skin is a reflection of our general health?
    So we have a start point agreeing that between diet and skin there is a direct relation: what we eat has a deep effect on our outward appearance as well as on our physical well-being. An ideal diet should provide adequate quantities of all the nutrients essential to health and beauty. And don’t forget to nourish your mind!
    Nobody’s perfect, but I think gradually we all learn important things about what helps us to be well and live better.
    This time we will discuss the most important food groups that give us general welfare, which is reflected also in our skin: this would be about how to look a glowing face getting a glowing skin.
    The main groups of nutrients would have to include in our diet would be: vitamins, minerals, fats, proteins, fiber and water.
    Important information on the main minerals you’ll find in this article: “Top 10 Daily Minerals for Our Body”
    Now let’s see the other groups mentioned above: vitamins A, B, C, D, E, proteins, healthy fats, fiber and water.

    1. Vitamin A/ Beta Carotene
    Vitamin A is essential for healthy skin, nails, hair and eyes. It is also important in the prevention and clearing of infections of the skin. Vitamin A counteracts dry skin, dandruff and wrinkle appearance. It is needed for healthy blood circulation which gives a glow to the skin.
    Vitamin A deficiency can lead to: eruptions or dry, coarse, wrinkled skin; dull and dry hair or dandruff; ridging or peeling fingernails; pimples or acne and visual fatigue.
    Vitamin A Natural sources: cod liver oil, dairy products, eggs, carrots, green leafy vegetables, tomatoes, papaya, melon, etc

    2. Vitamin B Complexhealthy foods for the skin
    B Complex vitamins are vital for clear, luminous skin, youthful looks and for delaying graying of hair. They are essential for healthy skin, hair, and eyes. Studies show that 40 percent of dermatitis sufferers lack B vitamins. B vitamins also counteract stress, which has adverse effects on one’s appearance.
    B Complex vitamins deficit can lead to: greasy hair, dry skin, redness and irritation, premature wrinkles, inflamed fissures at the angles of the nose and mouth scaly lips, dandruff, poor hair growth, grey hair,
    Vitamin B Complex Natural sources: whole grain cereals, wheat, pulses, nuts, green leafy vegetables, molasses, meat, liver, brewer’s yeast (main source of B3 and B.

    3. Vitamin C
    • Vitamin C, in conjunction with proteins, is necessary for the production of collagen-the glue that holds us and our skin together and circumvents sags or wrinkles.
    • It regulates sebaceous glands to keep skin from drying out; helps prevent facial lines, wrinkles and spider veins; hair tangling or breaking.
    Vitamin C is essential for the health of skin, hair, eyes and teeth, resistance to infection, healing of wounds and firm skin tissues.
    Combined with bioflavonoids ( a large group of “antioxidants” coming from plants), vitamin C:
    • Prevents the pigment clumping that the sun turns into age spots
    • Strengthens capillaries to avoid easy bruising or the tiny hemorrhages that become spider veins.
    • Prevents gums bleeding.
    • Helps the oil-secreting glands function property to keep the skin from drying out.
    Vitamin C Natural sources:    green vegetables: broccoli, cabbage, green peppers, raw leafy greens, tomatoes; fresh fruits: lemon, orange and grapefruit, cantaloupe, kiwi, strawberries; potatoes, black currants, blackberries, buckwheat, cherries, and grape are rich sources of flavonoids.

    4. Vitamin D
    Vitamin D is essential for healthy teeth, bones and nails as well as for the assimilation of calcium and phosphorus. It promotes healthy eyes, skin and teeth.
    Vitamin D deficiency can lead to: bone weakness, muscle pain, psoriasis, vitiligo, rosacea;  increases cardiovascular risk, as well as the autoimmune diseases dental decay.
    Vitamin D Natural sources: rays of the sun, milk, beef liver, salmon, tuna, butter, sprouted seeds, synthetic Vitamin D is manufactured from fish liver oils.

    5. Vitamin E
    Vitamin E helps: form muscles and tissues, to prevent wrinkles and premature skin aging. It helps prevent dry, dull skin, age spots, falling hair and dandruff.
    It improves circulation and healing of scars. Research has shown that large doses of vitamin E double healthy cell reproduction to slow the aging process and forestall premature wrinkling.foods for a healthy skin
    Caution: If you have diabetes, high blood pressure, or an overactive thyroid, check with your physician before taking supplemental E.
    Vitamin E Natural sources: whole wheat bread, whole grains, wheat germ, milk, raw or spouted seeds, asparagus, avocado, broccoli,  Brussels sprouts, butter, egg yolks, leafy greens, liver, olives, soybeans, sunflower seeds, nuts, vegetable oils.

    6. Proteins:
    Adequate proteins are essential for: healthy skin, teeth, hair and nails and for firm skin tissues.
    Main natural sources are:
    • animal proteins: eggs, poultry, fish, meat and dairy products.
    • plant proteins: soy, nuts, mushrooms, vegetables and cereals.

    7. Fats and Fatty Acids:
    Fats are necessary to counteract dry skin and hair and for assimilation of fat-soluble vitamins.
    Fatty acids are essential for: constitute a major part of brain and nerve lipids. They are vital to the proper function of brain and nerve tissues. Omega 6 can either block or promote inflammation in the cardiovascular, circulatory, neurological, and gastrointestinal systems.
    Fats Natural sources: butter, vegetable oils and nuts as well as fatty acids sources.
    Omega3 : grains, spirulina, Brazil nuts, hempseed oil, mustard seeds, pumpkin seeds, Chia seed oil, wheat germ oil, canola oil (rapeseed), green leafy vegetables, raw walnuts and walnut oil, flaxseeds.
    Omega 6: linoleic acid which, inside the body, after a complex conversion process becomes hormone-like substances.
    Omega 9: avocados, almonds, macadamia, cashews, hazelnuts, pistachios, nuts, olives and olive oil

    8.  Fiber:food for healthy skin
    When taken in average quantities (20-30 grams per day), fiber is an essential nutrient for regulating the appetite and helping combat blood cholesterol.
    When taken in larger quantities, fiber can help cleanse the digestive system of waste and toxins. Colon cleansing can help contribute to increased energy, clearer skin and even the depletion of belly-bloat.

    9.  Water:
    Water should be taken in large quantities: drink 6-8 glasses of pure water a day, to hydrate your skin and flush out toxins. You can get a still better effect if you squeeze half lemon in the 1-st glass of water you drink it in the morning with the empty stomach. If you get use to start the day like this your whole body will be grateful.how important is water
    Take water all day long except during meals. It gives the skin the necessary moisture and a dewy look.
    Water also protects the skin against pimples.
    Water insufficient intake: the body will draw on all its water reservoirs, including those of the skin. The result on skin will be dehydration.

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                                          Knowledge, at Work!

    smilingFinding Jesus
    A man is stumbling through the bush totally drunk and then he comes upon a Bishop baptizing people in the river. The drunk walks into the water and subsequently bumps into the Bishop. The Bishop turns around and is almost overcome by the smell of booze. Whereupon he asks the drunk, ‘Are you ready to find Jesus?’
    ‘Yes I am’ replies the drunk, so the Bishop grabs him and deeps him in the river. He pulls him up and asks the drunk, Brother have you found Jesus?’
    The drunk replies, ‘No, I haven’t.’ The Bishop, shocked with the answer, deeps him into the water again, but for a bit longer this time. He pulls him out of the water and asks again, ‘Have you found Jesus, my brother?’
    The drunk again answers, ‘No, I have not found Jesus.’
    By this time the Bishop is worried and so he deeps the drunk in the water again, but this time he holds him down for about 30 seconds.
    When the drunk begins kicking his arms and legs struggling for breath, the Bishop pulls him up. The Bishop asks the drunk again, ‘For the love of God, have you found Jesus?’
    The drunk wipes his eyes and catches his breath and says to the Bishop
    ‘Are you sure this is where JESUS fell in?’

    Source: www.activejokes.com