Nutrition and your skin
The journey towards healthy skin begins with good nutrition - a well-balanced diet is essential for healthy skin. It won't necessarily reverse damage that is already done, but it will prevent more damage and nourish your skin by supplying the essential vitamins and minerals that your skin needs to keep it looking healthy.
Vitamins and minerals that play an important role in maintaining the quality of your skin include vitamins A, C, and E, and minerals such as selenium and zinc.
The following chart will help you to ensure that you are including these vitamins and minerals in your daily diet.
Nutrient
Role in skin health
Food source
Vitamin A
Maintains and repairs skin tissue. If you are lacking vitamin A, your skin may appear dry and flaky.
yellow and dark green leafy vegetables, whole milk, liver, and butter
Biotin
Forms the basis for skin, nail and hair cells. Easily obtained from diet, with little effort.
bananas, eggs, oatmeal, and rice
Vitamin C
Protects skin from sun, smoking, and pollution by acting as an anti-oxidant. When excessive amounts of oxidants or free radicals are produced due to sun exposure, smoking, and pollution, they can cause damage leading to disease and aging. Anti-oxidants help to remove these free radicals, thereby reducing the damage.
citrus fruits such as oranges and grapefruit, broccoli, bell peppers, Brussels sprouts, and leafy greens
Vitamin E
Same as vitamin C.
vegetable oils, nuts, seeds, olives, spinach, and asparagus
Selenium
Can protect your skin against sun damage by helping to minimize the damage caused by free radicals.
whole grains, seafood, garlic, eggs, and liver
Zinc
Can clear skin by controlling oil production. It is also important in cell growth
oysters, lean meats, and chicken

Taking care of your skin
Healthy skin is an essential part of a healthy lifestyle. For good skin care, start developing healthy habits that protect your skin from the outside and the inside.
Drink plenty of water to keep your skin hydrated.
Eat well-balanced meals.
Protect your skin from the harmful rays of the sun.
Practice an effective skin care regimen.
-Identify your skin type. When choosing how to cleanse and treat your skin,
what works for someone else will not necessarily work for you. Based on the characteristics of your skin, skin types can be grouped into one of the following:
Dry skin: Often feels uncomfortably tight and rough. For this particular skin type, avoid cleansing with hot water and using soaps and alcohol-based products. Cleansing creams or cloths will help infuse moisture into the skin without stripping away natural surface oils. It is important to moisturize your face with lotions or creams to keep your skin hydrated and looking its best!
Oily skin: Skin may appear shiny with dilated pores and is prone to blackheads and pimples. Use a mild cleanser twice a day. If acne breakouts are a problem, talk to your dermatologist to help you select a medicated face wash best suited for your skin. Don't make the mistake of over-scrubbing acne-prone skin - it will worsen the problem. After cleansing, follow up with an astringent to remove the excess oil. Moisturize with a light oil-free product specifically formulated for oily skin types. Avoid using any type of oil-based cosmetics on your skin, as they may clog pores and promote pimples and blackheads.
Combination skin: People with combination skin have areas that are dry and areas that are oily. The nose, forehead, and chin tend to be the oily zones. There are many products on the market that can be applied to both areas of your face.
Normal skin: People with "normal" skin have a pinkish, glowing complexion with hard-to-see pores. This type of skin maintains a balance between dryness and oiliness. As this skin presents no particular problems, its water/oil balance does not need adjustment - just ongoing maintenance. Therefore, the use of a skin-care product that helps the skin keep its water balance is recommended.
Sensitive skin should always use beauty aids that are mild. Always test the product on a small area on your arm to see how your skin reacts before using it on your face. Don't assume that a "natural source" product doesn't contain ingredients that can irritate your skin. Try cleansing with gentle, milky, water-soluble lotions and tepid water. Avoid face-cleansing gels or soaps that contain drying alcohol, preservatives, or strong-acting acid, since these ingredients can irritate the skin. Do not use exfoliating scrubs or astringents on sensitive skin, because they can cause inflammation.
Nora kuch is the author of many skin care tips and articles. Enjoy