Best Skin Diet for Healthy Skin
“You are what you eat.”
Does it sound familiar? You probably have heard of it. And yes, it is true. What you eat affects how well you are and how you,
look- today and for the years to come.
Balanced diet is needed for optimal health and well- being; as well as having a healthy skin.
However, balanced diet is primarily set to prevent malnutrition,
and vitamin/ mineral deficiencies.
The aim of this article is to provide tips that will help you achieve the skin you have always longed for.
Choose foods rich in vitamin A.
Naturally occurring vitamin A or retinol is commonly found in fish oils, dairy products and liver.
Vitamin A found in plants is called beta-carotene and is commonly found in yellow/ orange fruits and ,
vegetables like carrot and cantaloupe.
This is essential for the maintenance and healing of epithelial tissues,
with skin being the largest expanse of epithelial tissues we have..
The diet includes plenty of dark orange (carrots, sweet potatoes, winter squash) and dark green
(broccoli, spinach, kale) vegetables -- all of which are,
high in vitamin A.
Choose foods with plenty of B vitamins like B-2 and B-3.
These foods convert calories into energy for metabolism and are components of enzymes,
that maintain normal skin function. The best sources for these are green leafy vegetables, lean meats, eggs, avocados,
fish, brewer’s yeast,
whole grains and peanuts.
Vitamin C for collagen maintenance.
Best sources are citrus fruits and juices, slow cantaloupe, strawberries, tomato sweet peppers and green peas.
Vitamin E to protect your cells against free radicals. This is a powerful antioxidant that helps slow the aging of ,
skin cells and promote healthy skin.
A powerful antioxidant, it protects your cells against the effects of free radicals, which are potentially damaging by-products of,
the body’s metabolism.
Foods rich in vitamin E
Include almonds, hazelnuts, sunflower seeds, broccoli, wheat germ, peanuts and vegetable oils.
Zinc
Is for boosting the immune system and promoting optimum health. Zinc can be found in eggs, seafood,
turkey, pork, whole grains,
nuts and mushrooms. This trace mineral helps maintain collagen and elastin fibers that give skin its firmness,
helping to prevent sagging and wrinkles.
It also links together amino acids that are needed for the formation of collagen -- essential in wound healing.
Selenium is a mineral antioxidant that will help minimized the damage of ultraviolet lights. Researches show that,
it might even aid in skin cancer prevention.
Good sources of selenium include tuna, wheat germ, sesame seeds, nuts, broccoli, Brussels sprouts,
mushroom and whole grains.
How to Read Food Labels:
You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until,
you get a feel for portion sizes.
It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.
If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information,
as well as scales that will keep a running total of your daily food and nutrient intake for you.
The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups,
and idea on reading food labels.
Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the,
right kind of food to be bought,
in the supermarket. It lets you make sensible food selections. Through the “Nutrition Facts” section in a particular item in the grocery,
you can identify the amount of serving sizes provided in that product.
With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually,
it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount “per serving.”
However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what,
those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as,
stipulated on the food label.
To further have a clear and more comprehensive understanding of the items stated in the food label,
here is a list of things that you need to know:
1. Serving size
This is the primary item you will see in a food label.
The amount of servings stated in the food label refers to the quantity of food people usually consume. However,
this does not necessarily mean that it reflects your very own amount of food intake.
Moreover, serving size determines the amount of nutrients that enters the body.
This means that if you will follow strictly what the serving size is,
you will obtain the same amount of nutrients according to the serving size that was given in the label.
For instance, if the serving size says one serving size is equal to 54 grams,
that would mean you have to measure 54 grams and eat that,
and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that,
has entered your body considering the fact that you have just eaten 54 grams.
However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings,
you have to calculate the amount of nutrients that have entered your body.
This means that if the food label says 250 calories per serving,
that means you have to multiply it to four to get the total amount of calories you have taken.
2. Nutrients
This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on,
the recommended daily dietary allowance are stated. Usually,
the nutritional amounts are based on both the 2,500-calorie diets,
and the 2,000 recommended dietary allowances.
In order to understand the numeric value of each item, you should know that the “% daily value” that the food label indicates is,
actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.
If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet,
you just have to divide the stipulated amount by 2,000 and you will be able to identify the “%daily value” for the nutrients.
3. Ingredients
This refers to the list of the ingredients that were used to manufacture the product.
The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity.
This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the,
minimum amount of the very last ingredient.
4. Label claim
This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free,
it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.
Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it,
it would be easier for you to watch your diet because you can already control the amount of food that you take.
6 Top Tips for Weight loss
Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem,
depression, health risks, and physical in capabilities. There are a lot of positive changes once a person experience weight loss.
It is for this reason why a lot of people are searching for a weight loss technique that will surely,
trim down those fats and get a super slim head turner body.
The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen.
This will be done after a full physical examination, which leads to the determination of proper weight loss technique.
And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.
Here are fast tips that can change an over-weight's life:
First:
Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements.
Begin by learning a diet food plan that can easily be accustomed with.
Incorporate an exercise plan that allows even at least fifteen minutes a day like,
brisk walking, running, swimming, and dancing.
Second:
Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those,
extra pounds.
With discipline and proper mind set, a dieter will never be discouraged and lose focus.
Third:
Listen as the body speaks. Each and everyone's body metabolism reacts differently to different,
fast weight loss programs and plans.
Try substituting one program for another to compensate the body's reaction. Exercise program must be suitable to one's body,
as others are not able to exercise as rigorously as others can.
If walking is all that can be done, then walk for this is proven the best exercise.
Muscles burn more calories than fats so it's also best to put on a little muscle and looking good too.
Fourth:
Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion.
A single serving of whole grain bread moves fat through the digestive system faster.
Grains turn into blood sugar that spikes the body's insulin level.
Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.
Fifth:
Keep away from fried foods especially deep-fried as this contains a great amount of fat.
Although fish and chicken appear leaner than beef,
this white meat can contain more fat than when a beef is fried.
It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of,
fat after the food is cooked.
Sixth:
Takes lots of fluid. Drinking at least six to eight glasses of water a day keeps the body refreshed.
Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.
All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success.
Light dieting, workout,
and right amount of supplementation applied in a regular way everyday will result in faster results.
Antioxidants and Skin Care
Antioxidant is a popular term in all health care articles. We always encounter such a term whenever we read or browse,
health articles in the papers,
books or magazines. Moreover, almost all advertisements and commercials of beauty and health products always,
mention antioxidants.
The question to ask ourselves to be able to understand the sudden hype about antioxidants is to know what it is,
and what can it do to our body.
Antioxidants are chemicals that prevent the oxidation of other chemicals. In biological systems,
the normal processes of oxidation produce highly reactive,
free radicals that can readily react with and damage other molecules which may continue to damage even the body’s own cells.
Antioxidants play the housekeeper's role, "mopping up" free radicals before they get a chance to do harm in your body.
Although all the hype about antioxidants slowing down the signs of aging and promoting skin rejuvenation do not,
have a solid scientific basis,
most skin experts are claiming that antioxidant vitamins and minerals can help in our overall well being by combating the,
free radicals in our body.
Here are several antioxidant nutrients which appear the most likely to produce benefits to your skin.
Vitamin A
or Beta Carotene. It has been discovered that beta-carotene protects dark green, yellow and orange vegetables and fruits,
from solar radiation damage and it is thought that it plays a similar role in human body. Carrots, squash, broccoli, sweet potatoes,
tomatoes, kale, collards, cantaloupe, peaches and apricots are particularly rich sources of beta-carotene.
Ascorbic Acid (Vitamin C) is a water-soluble compound that fulfills antioxidant role, among others, in living systems.
Important sources include,citrus fruits (like oranges, sweet lime etc.), green peppers, broccoli, green leafy vegetables,
strawberries, raw cabbage and tomatoes.
Vitamin E
Is a principal fat-soluble antioxidant vitamin in the body. It protects cellular membranes, lipoproteins and other "oily" structures.
Skin is high in unsaturated fatty acids ("oily" molecules especially susceptible to free radical damage),
and can benefit from vitamin E protection,
(both oral and topical). Sources include wheat germ, nuts, seeds, whole grains, green leafy vegetables,
vegetable oil and fish-liver oil.
Flavonoids
are a diverse group of plant pigments with antioxidant properties that contain proanthocyanins and,
polyphenols that are good for the skin.
These substances are responsible for color in many fruits, vegetables and flowers.
In addition to providing color that attracts insects or animals,
these pigments protect plants from environmental stress. In addition to being potent antioxidants,
some flavonoids have antiallergic, anti-carcinogenic,
anti-viral and anti-inflammatory activity. Over 4,000 flavonoids have been characterized and classified,
but only a few have been researched.
Coenzyme Q10, lipoic acid, cysteine and methionine are potent antioxidants.