21 Foods As Vitamins For Your Skin

You do not have to always take supplements and vitamins to get the skin smooth and beautiful, because of a healthy diet, will give vitamins to the skin naturally and certainly safer. Keeping skin healthy can be through a variety of ways, one of which is to consume foods that nourish the skin. There are various types of foods that are known very good effect on the skin, including nuts, fruits and green vegetables.

Illustration of fruits

Nuts are rich in vitamin A, vitamin E and omega-3 fatty acids. Nuts are rich sources of essential nutrients to your skin as it works to protect the skin by forming a fluid-rich membranes of the skin. Regularly eat nuts will make the skin moist and flexible so that the arrival of wrinkles can be slowed.

Fruits are a rich natural source of antioxidants, vitamins, fiber, and minerals to keep your skin remains smooth. Green leafy vegetables are also a good source of antioxidants, vitamin C, E, and beta-carotene, which have immune enhancing properties, as well as protect against cancer, arthritis, and heart. Vegetables also play an important role in skin renewal and removal of harmful free radicals.

21 foods as your skin vitamins

1. Melon: The fruit is increasing antioxidants in the body, thereby increasing the body's ability to absorb free radicals which in turn can reduce skin problems so you have healthy skin.
2. Berries: Strawberries, blueberries, blackberries and all kinds of berries are very rich in antioxidants. Eating berries directly or mixed with other foods, can improve the health of your skin throughout the day. Berries contain collagen which makes the skin supple, smooth, and fast.
3. Grapes: The grapes are really rich in vitamin C, which is great for reducing the problem of aging and wrinkling of the skin.
4. Oranges: Just like grapes, oranges are very good for the skin because it is rich in vitamin C.
5. Watermelon: This is one of the fruits that contain a lot of nutrients that are good for the skin. The flesh is rich in vitamins A, B, and C, while the seeds contain selenium, good fats, zinc, and vitamin E. All of this powerful combat radical damage and premature aging.
6. Avocados: Not all fats are bad for the body. Fat in avocados it is fat that helps neutralize the bad fats. Avocado is a good source of vitamin E, which is useful for inhibiting aging and cleanse the skin of any blemishes such as acne scars, dark spots, and other problems. Eat avocados regularly will also prevent skin sagging with age.
7. Red meat: Some people have skin that looks bad because it does not have enough iron in the diet. If you appear too pale or you have dark circles under the eyes, then you may need more iron intake. Red meat is an excellent source of iron, but make sure that you do not eat red meat are high in fat.
8. Eggs and yogurt: These foods are rich in minerals, potassium, and calcium. This is a very good shortcut to treat and rejuvenate the skin. Potassium helps in the growth of new skin cells.
9. Fish: Fish is a food source rich in Omega-3 oils, components that play a very important role in improving skin elasticity and reduce wrinkles on the face. Omega-3 fatty acids are not produced by our body so we must mengasupnya of food. Some kind of fish is good for your skin include: salmon, mackerel, herring, sardines, and mackerel.
10. Whole Cereal: Cereal intact not only contains antioxidants, but also has a rich source of vitamins, minerals, protein, and fiber. Cereal is also responsible for lowering blood cholesterol and helps in preventing heart disease. Once you get a healthy body, then indirectly healthy skin will also earn. Source Cereal intact including: wheat and brown rice.
11. Olive oil and other healthy fats: Olive oil is one of the food that is good not only for the skin but also for hair, nails, and overall body health. Such as avocado, olive oil is rich in good fats, vitamin A, and vitamin E, to make the skin smooth and youthful. Choose the type of virgin olive oil that has not been chemically processed.
    Switch to consume healthy fats rich in antioxidants. This fat acts as a carrier of fat-soluble vitamins A, C, and E, which are indispensable to obtain smooth skin. Other sources of healthy fats are safflower oil, and sesame oil.
12. Green Tea: Avoid all drinks are rich in caffeine. This is because caffeine has the power to destroy the vitamins in your body. We recommend drinking green tea rich in EGCG-super antioxidant that has the ability to reverse oxidation and inflammation of the skin that appear in the form of wrinkles, skin damage, or injury.
13. Water: Nearly 70 percent of our body is water. If you let lack of fluid, then the skin will feel like a dry, scaly, and malnutrition. Water can easily get, while also being able to make a miracle for your skin and make it glow. Drink at least eight glasses of water per day.
14. Tomatoes: These foods are rich in antioxidants and has the same capabilities as the melon in beautifying the skin.
15. Walnuts: The content of essential fatty acids in walnuts are very good for your skin repair.
16. Green beans: Presenting a bowl of porridge green beans are rich in antioxidants require preparation which is not too long. However, you can generate a lot of health benefits, especially the skin. Vitamins in the nuts will give wonders for your skin.
17. Broccoli: Broccoli is a vegetable seems mandatory to maintain the various aspects of your health, as well as skin health. One reason is the content of vitamin A, which is good to increase the turnover of skin cells. This means that when you eat broccoli, your skin will be updated more quickly so that the skin becomes faster look fresh.
18. Spinach: This vegetable is also rich in vitamin A, together with the broccoli, so good for your skin.
19. Carrots: If you want to get vitamin A but you do not like green leafy vegetables, then you may be able to switch to carrots to improve your skin.
20. Sweet potato: This food is an alternative to melons and tomatoes that you can try to cope with free radicals and fight skin problems.
21. Low-fat Milk: Dairy products are a source of really rich in vitamin A and is really good for the skin. However, if you want to avoid fat in milk, make sure that you look for products that contain low-fat milk that is rich in vitamin A.