Nutrition for healthy skin choices, something?

To keep your skin healthy, there are many things you can do. From food, exercise regularly, adopt healthy habits (such as not smoking and limit or avoid alcohol consumption).

The plan has become one of the most important things you have to look for what you consume will affect your skin's health. To maintain healthy skin, here are some recommended nutrients for healthy skin.

1. Water

Drinking water is one of the best things you can do to keep your skin healthy. water makes your skin moist and makes wrinkles and fine lines obscured.

In addition, adequate drinking water also helps your cells to absorb nutrients and eliminate toxins from the body. This also helps keep your skin glowing. Drink eight glasses of water every day.

2. Vitamin A

Vitamin A helps to increase skin damage. Examples of nutritional sources for healthy skin include oranges, carrots, melons, cod liver oil, broccoli, spinach, eggs and fortified skim milk.

You can also find it in green vegetables, fruits, orange and yellow, and other foods that are low in fat. When you eat skin products with vitamin A, wrinkles and brown spots on your skin can be better.

3. Vitamin C

Vitamin C can help protect the health of your skin against ultraviolet rays. Foods with vitamin C also help repair sun damage thanks to the effectiveness of collagen and elastin, which can strengthen your skin. Get your vitamin C red peppers, citrus fruits, papaya, kiwi, broccoli and green leafy vegetables.

4. Vitamin E

Other antioxidants that can help save your skin against sun damage and inflammation of vitamin E. Get the effectiveness of vitamin E from vegetable oils, nuts, seeds, olives, spinach, asparagus and green vegetables.
 
5. Healthy fats
Omega 3 and omega 6 are good fats that help create a barrier and natural skin oils keep your skin from drying out. These essential fatty acids can make your skin smoother and feel younger.

You can get omega 3 and omega 6 from various food products. For example, olive oil, flaxseeds, walnuts and cold water fish (such as salmon, sardines and mackerel).

6. antioxidants

Antioxidants are important to slow down and prevent damage caused by free radicals. You can get antioxidants in all types of food, especially colorful fruits and vegetables. For example, fruit, tomatoes, apricots, beets, pumpkin, spinach, sweet potatoes, peppers and beans.
 
7. CoQ10

Your body produces a key antioxidant called coenzyme Q10. But with age, your body reduces the amount of production of this substance. In fact, CoQ10 is involved in energy production and helps your cells function.

You can find CoQ10 in fish (for example, salmon and tuna), poultry, organ meats (such as liver), and seeds. If you use a skin product that has a CoQ10 supplement, it can help soften wrinkles and signs of aging.

8. selenium
This mineral can help protect your skin cells that accumulate free radicals. Free radicals cause signs of aging, such as wrinkles and dry skin, tissue damage, and maybe some diseases. Selenium can also help prevent skin cancer.

You can get this mineral from Brazil nuts, Paris mushrooms, shrimp, lamb and fish (such as snapper, cod, halibut, tuna and salmon). Not only that, beef is cooked, light turkey, oysters, sardines, crab and wheat paste as well as selenium.
 
9. Olive oil

Some oils contain more fatty acids than essences.A good quality oil is extra virgin olive oil. Olive oil contains more nutrients that are good for your skin. This type of essential oil also helps lubricate your skin and still look and feel healthy

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