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Diet and Skin

A healthy and balanced diet promotes general well-being and our body will function at its best.

  • Eat foods rich in Vitamin A such as yellow fruits and leafy green vegetables;
  • Bananas, eggs, oatmeal, and rice are rich in Biotin (Vitamin B) that is important for skin health.  Low Vitamin B may cause dermatitis;
  • Eat plenty of foods rich in Vitamin C such as oranges, grapefruits and mandarins.  Strawberries, green peas, bell peppers, broccoli, cauliflower and leafy greens are also good sources.  Vitamin C aids in the maintenance of collagen which is one of key components supporting the structure of our skin.
  • Free radicals destroy collagen and elastin; the structural fibres in the skin.  Destruction leads to premature development of wrinkles.

Food Pyramid

Natural minerals

Selenium is a mineral antioxidant that is known to reduce the damage caused by ultraviolet light.  Selenium occurs naturally in a diverse range of healthy foods including:

  • Vegetables such as broccoli, brussels sprouts, and mushrooms;
  • Most fish but especially tuna  and
  • Most wholegrain cereals and many nuts as well as sesame seeds

Zinc is a mineral that helps maintain collagen and elastin fibres that ensure skin is firm and wrinkle free. Zinc occurs naturally in a diverse range of healthy foods including:

  • Oysters, fish, and lean meats, as well as turkey and other poultry meat and
  • Most of the vegetables and nuts that also contain Selenium.

Skin health can also be advanced by:

  • Regular exercise
  • Avoiding cigarette smoke
  • Minimising or abstaining from alcohol consumption; and
  • Drinking plenty of water, at least 1 litre per day.

Remember that a healthy balanced diet means that you should not need supplements to maintain good health and vitality. This is general advice and you should consider your dietary preferences (such as vegetarian), medical conditions (such as diabetes, heart conditions) and allergies (such as nuts).  Where necessary you should consult your General Medical Practitioner and/or Dietician about your dietary needs.

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