A Nutritional Guide to Beautiful Skin
A NUTRITIONAL GUIDE TO BEAUTIFUL SKIN foods containing benefit to skin nutrient name sweet potatoes apricots Fundamental to maintenance of tissues that make up skin surface. Beta-carotene spinach carrots cantaloupe Сopper Necessary for collagen synthesis. nuts shellfish Made of amino acids, beans fish Lean proteins enables production of collagen, the connective tissue that poultry provides support to skin. avocados fatty fish (salmon) Essential as body can't produce them on it's own. Maintains skin's oil barrier, which protects from fluid loss and'infection. Omega-3 fats walnuts flaxseed green leefy veggies Maintains skin's oil barrier, which protects the body from fluid loss and infection. Is not produced by our bodies so can only get from diet. nuts seeds Omega-6 fats vegetable oils (sunflower oil) apples eggplant Protects skin against oxidative stress that contributes to aging and disease. tea Polyphenols onions garlic brown rice Rids body of harmful free radicals that contribute to skin cancer and aging. Provides tissue elasticity. brazil nuts Selenium chicken breast eggs shrimp turkey tuna Helps to keep skin smooth and protect against sunburn. Is converted from beta-carotene. egg yolks fish Vitamin A fortified milk Works together with iron to deliver oxygen to skin cells, giving them the support they need to live and multiply into new skin cells. whole grains Vitamin B fortified cereals Protects against free radicals: highly reactive oxygen molecules generated inside your body from environmental pollutants, smoking, sun exposure and stress. Involved in collagen synthesis. broccoli oranges Vitamin C реppers strawberries asparagus avocadoes Keeps skin moist and smooth. Protects against wrinkles. Vitamin E seeds spinach nuts vegetable oils whole grains Protects against wrinkles. Helps in absorption of fat-soluble antioxidant nutrients, such as vitamin E and lycopene found in many antioxidant-rich vegetables. Reduces oxidative damage. canola oil Mono-unsaturated fats olive oil Works together with iron to deliver oxygen to skin cells, giving them the support they need to live and muſtiply into new skin cells. dairy eggs Niacin (Vitamin B3) fish poultry Source: "Strong, Slim, and 30!"(McGraw-Hill, 2007) by Lisa Drayer, MA, R.D A NUTRITIONAL GUIDE TO BEAUTIFUL SKIN foods containing benefit to skin nutrient name sweet potatoes apricots Fundamental to maintenance of tissues that make up skin surface. Beta-carotene spinach carrots cantaloupe Сopper Necessary for collagen synthesis. nuts shellfish Made of amino acids, beans fish Lean proteins enables production of collagen, the connective tissue that poultry provides support to skin. avocados fatty fish (salmon) Essential as body can't produce them on it's own. Maintains skin's oil barrier, which protects from fluid loss and'infection. Omega-3 fats walnuts flaxseed green leefy veggies Maintains skin's oil barrier, which protects the body from fluid loss and infection. Is not produced by our bodies so can only get from diet. nuts seeds Omega-6 fats vegetable oils (sunflower oil) apples eggplant Protects skin against oxidative stress that contributes to aging and disease. tea Polyphenols onions garlic brown rice Rids body of harmful free radicals that contribute to skin cancer and aging. Provides tissue elasticity. brazil nuts Selenium chicken breast eggs shrimp turkey tuna Helps to keep skin smooth and protect against sunburn. Is converted from beta-carotene. egg yolks fish Vitamin A fortified milk Works together with iron to deliver oxygen to skin cells, giving them the support they need to live and multiply into new skin cells. whole grains Vitamin B fortified cereals Protects against free radicals: highly reactive oxygen molecules generated inside your body from environmental pollutants, smoking, sun exposure and stress. Involved in collagen synthesis. broccoli oranges Vitamin C реppers strawberries asparagus avocadoes Keeps skin moist and smooth. Protects against wrinkles. Vitamin E seeds spinach nuts vegetable oils whole grains Protects against wrinkles. Helps in absorption of fat-soluble antioxidant nutrients, such as vitamin E and lycopene found in many antioxidant-rich vegetables. Reduces oxidative damage. canola oil Mono-unsaturated fats olive oil Works together with iron to deliver oxygen to skin cells, giving them the support they need to live and muſtiply into new skin cells. dairy eggs Niacin (Vitamin B3) fish poultry Source: "Strong, Slim, and 30!"(McGraw-Hill, 2007) by Lisa Drayer, MA, R.D
A Nutritional Guide to Beautiful Skin
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