subject: Vegetarian Diet – The Secret to a Healthy Complexion [print this page] Vegetarian Diet The Secret to a Healthy Complexion
The vitamins found naturally in food can be of great benefit to your skin and your complexion. A vegetarian's diet is particularly high in these important vitamins and minerals. Let's take a look at how the food you eat as a vegetarian can help you look and feel beautiful.
Beta-Carotene
Beta-carotene is converted by your body into Vitamin A. Daily consumption of beta-carotene helps generate new skin cells and can even protect you against skin cancer. Great sources of beta-carotene are carrots, sweet potatoes, tomatoes, spinach, peaches, apricots, and nectarines.
Vitamin C
Naturally-occurring collagens are proteins found in the skin and are essential for skin strength and elasticity. As you age, the collagen breaks down causing your skin to lose its suppleness, sag, and wrinkle. Vitamin C is essential in building new collagen. Citrus fruits, melon, berries, papaya, tomatoes, sweet potatoes, and spinach are all rich in vitamin C.
Selenium
Selenium is an antioxidant and an essential element for many of the body's functions, including natural skin repair. It works with vitamin E to protect the skin against pollutants, sunburn, and skin cancer. Selenium is abundant in high-protein foods such Brazil nuts, walnuts, soybeans, and oats. For pescaterians, tuna and shrimp are also high in selenium.
Vitamin E
Vitamin E slows the aging of the skins cells by inhibiting the breakdown of collagen. Foods high in vitamin E are already prevalent in the vegetarian's diet, including: olive oil, spinach, sees, nuts, avocados, kiwi, and blueberries.
Calcium
Calcium is essential for cell turnover, preventing sagging skin and wrinkles. Calcium also regulates lipids in the epidermis which protect skin cells from moisture loss. The non-dairy sources of calcium include spinach, broccoli, tofu, salmon, and soy products.
Many of the above vitamins and minerals are also available in topical skin products which can be quite effective in maintaining a healthy complexion. Keep in mind however, the consumption of foods high in beta-carotene, vitamin C, selenium, vitamin E, and calcium are your best defense, not only for your skin but for the rest of your body as well.
