Vitamins and mineral found in food that keeps skin looking young and glowing:
Vitamin A – maintains and repairs skin tissue and may reduce the risk of psoriasis. Sources: sweet potato, carrots, mango, spinach, milk, egg yolk and cheese
Vitamin B complex – vitamin B1 boosts cardiovascular health, with better blood flow resulting in healthy, glowing skin; B3 and B5 hydrate the skin. Sources: green leafy vegetables, beans, peas, meat, fish, dairy products, fortified grains
Vitamin C and E helps reduce wrinkles and premature aging caused by free radicals. Sources of vitamin C: citrus fruits, green leafy vegetables, especially broccoli, cauliflower, bell pepper. Sources of vitamin E: vegetable oils, nuts, seeds, olives, spinach, asparagus
Vitamin K minimize bruising and may fight wrinkles and protect skin elasticity. Topical preparations with vitamin K are effective in reducing dark circles around the eyes. Sources: green leafy vegetables, especially broccoli and spinach
Folic acid a B vitamin, assists healthy cell division and replication and may delay graying of hair. Sources: green leafy vegetables, beans, wheat germ
Biotin a B vitamin, prevents dermatitis and hair loss. Sources: bananas, egss, oatmeal, rice
Selenium reduces the formation of sunburn cells. Sources: whole-grain cereals, seafood, garlic, eggs
Copper, together with vitamin C and zinc, helps develop elastin, fibers that support skin structure. Sources: liver, seafood, beans, nuts, whole grains
Zinc tames oil production and minimizes acne lesions. Sources: oysters, poultry, lean meat
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