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Beauty Truly Does Come from Within: Niacin, Biotin, Zinc and Omega-3 Fatty Acids

Good nutrition is essential to ensuring that your body can function properly and that you are living your healthiest life possible. It is also important to remember that good nutrition should not be overlooked when it comes to ensuring a clear complexion and healthy, youthful skin. With this in mind, this article about beauty coming from within addresses four nutrients that should be considered when planning a healthy skin diet. These four nutrients are niacin, biotin, zinc and omega-3 fatty acids.

Niacin for Healthy Skin

Niacin, which is also known simply as vitamin B3, serves many purposes when it comes to our overall health; however, when it comes to our skin, we are most concerned with its ability to assist in skin cell hydration and reducing inflammation. This is particularly helpful for those who suffer from dull or dry skin, and this nutrient is an important component in a healthy skin diet. To increase your niacin intake, look to foods like avocadoes, carrots, eggs, salmon, whole grains, legumes, asparagus and green, leafy vegetables.

Biotin for Healthy Skin

Another member of the vitamin B family, biotin, also appears to play a role in skin health. It is believed that this vitamin may help keep your skin looking youthful through assisting in the turnover of skin cells. While more studies are needed to confirm the role biotin plays in maintaining a fresh complexion, it is also important to our overall health, which ultimately affects the appearance of our skin. To include more biotin in your diet, consider increasing your intake of avocados, peanuts, eggs, salmon, walnuts and cauliflower.

Zinc for Healthy Skin

Those who regularly battle oily skin may want to consider increasing their zinc intake, since this mineral assists in managing oil production in the skin. To increase your zinc intake, you may want to try including more pumpkin seeds, sesame seeds, tahini, peanuts, dark chocolate, lamb, turkey, fortified cereals or green tea in your diet.

Omega-3 Fatty Acids for Healthy Skin

Omega-3 fatty acids have recently received a bit of notoriety as an increasing number of studies now show the importance of this healthful nutrient in reducing a variety of health risks, improving cell health and reducing inflammation. When considering an eating plan for healthy, youthful skin, omega-3 fatty acids should be included for their ability to promote healthy cell membranes and protect against inflammation.

Healthy cell membranes help to retain proper moisture within the cells, which results in skin that is plumper and more youthful looking. Healthy cell membranes are also necessary for ensuring that nutrients can effectively travel into cells and that waste products can effectively travel out. While both omega-6 and omega-3 fatty acids are essential nutrients, it is omega-3 fatty acids that most people are lacking, which upsets the healthy balance between these two types of fatty acids that is thought to be ideal.

To increase your intake of omega-3 fatty acids, you could include foods like walnuts, salmon, flax seeds, or expeller-pressed, cold-pressed or extra virgin vegetable oils. Keep in mind that most foods that provide omega-3 fatty acids are high in fat. While this fat is considered good fat, it is still high in calories and should be consumed in moderation.

Eating a healthy skin diet is easy and convenient. By simply adding flavorful foods like whole grains, avocados, salmon, legumes and dark chocolate to your regular diet, you can increase your intake of nutrients that have been shown to promote a glowing, youthful complexion. Coupled with your external skin care routine of regular cleansing and moisturizing, a healthy diet is an essential part of achieving clean, clear skin.

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