Natural Beauty Care Guide

How To Care For Your Skin From The Inside

What you eat, or don't eat, is revealed by your skin: nutrients absorbed into the bloodstream nourish it through loops of capillaries close to the surface. Radiantly healthy skin is one of the dividends of eating a nutritionally balanced diet, taking supplements when needed, and drinking six to eight glasses of water each day Fruit and vegetable juices or herbal teas may be substituted for some of the water. Alcoholic drinks and caffeine-containing beverages, (regular coffee, tea, some herbal teas, many soft drinks) act as mild diuretics to dehydrate your system, so they shouldn't be counted on for filling the quota.


Skin is predominantly protein, requires a daily supply from the foods you eat because protein molecules are not absorbed through the epidermis into underlying tissues, and registers a deficiency by becoming slack and loose. Collagen-containing protein foods (avocados, brewer's yeast, dried legumes, nuts, sesame and sunflower seeds, whole grain cereals) help prevent and smooth out wrinkles. Other protein foods (fish, meats, poultry, eggs, dairy products, vegetable proteins) help your body equalize the balance between new and dying cells.

Fats and Oils

The unsaturated fats in vegetable oils assist assimilation of fat-soluble vitamins A, D, and E; contribute to your own natural oils to give your skin a sheen, plump out fine lines, and create the fresh-faced look of youth. One or two tablespoons a day can be used as salad dressing or whizzed in the blender with milk, fruit, or vegetable drinks.

Fruits, Vegetables, and Fiber

In addition to varying amounts of protein and the complex carbohydrates needed for energy, fruits and vegetables provide the fiber to keep you vibrantly beautiful and healthy by flushing toxins out of your body and avoiding constipation. Fresh, raw foods also contain enzymes that act as the body's housekeepers to keep the bloodstream clear, and, cooked or uncooked, fruits and vegetables offer an appetizing supply of vitamins and minerals necessary for skin health.

Vitamins and Minerals

Overindulging in anything, particularly fat-soluble vitamins A, D, and E, can be dangerous. Some of the following supplements may be in order, however, because individual requirements may be higher than the official RDA (recommended dietary allowance), and because eating sufficient quantities of their natural food sources is either impractical (6 oranges equal 500 milligrams of vitamin C) or would lead to unwanted weight gain.

Vitamin A is used to preserve a smooth skin texture, prevent dryness, and avoid blemishes or hasten their healing.
B vitamins are vital for clear, luminous skin. Only about 1 percent of the water-soluble, must-be-replenished-daily B complex ingested is routed to the skin, and, because they function interactively, a deficiency of any of the B's can cause skin problems. Insufficiencies may make themselves apparent by inflamed fissures at the angles of the nose and mouth, scaly lips, premature wrinkles, or by other skin disturbances.
Vitamin C, in conjunction with protein, is necessary for the production of collagen—the glue that holds us and our skin together and circumvents sags or wrinkles. Combined with bioflavonoid, vitamin C helps prevent the pigment clumping that the sun turns into "age spots," and strengthens capillaries to avoid easy bruising. Vitamin C also helps the oil-secreting glands function properly to keep the skin from drying out.
Vitamin E, necessary for healthy, moist skin, is an antioxidant present in vegetable oils; yet additional amounts of E required to prevent the E in the oils from oxidation within body. Biochemical research has demonstrated that large doses of vitamin E double healthy cell reproduction to slow the aging process and forestall premature wrinkling.

Minerals all contribute to our beauty and well-being. Two of the most essential for skin care are
It is important for the production of skin pigment and for the prevention of blotches under the skin from ruptured blood vessels. It also cooperates with other nutrients to preserve the integrity of the elastic-like fibers supporting the skin.
Aids in the formation of collagen, helps prevent dry skin and stretch marks, and promotes blemish healing. Without enough zinc a deficiency of Vitamin A can occur even though the intake of that vitamin appears adequate.

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