Thursday, October 14, 2010

~ 7 Vitamins That'll Make You Look Younger ~

7 Vitamins That'll Make You Look Younger ........

1) Vitamin C :

Anti-aging benefits:
Despite Vitamin C's notoriety for boosting our immune systems, what you might not know is that it's also involved in collagen production and helps protect skin cells from sun damage, says Bauer.

Where it's found:
Bell peppers (any color)
Citrus fruits like pineapples, lemons, limes, oranges, etc.

How much you need:
Did you know that bell peppers are packed with 280 mg of Vitamin C, whereas oranges (the poster child of this vitamin) only contain 90 mg? While you need at least 100 mg of Vitamin C daily, Bauer says there's not really a set daily amount that you should eat, so she suggests that you go out of your way to eat two of the aforementioned fruits and/or veggies per day.

2) Vitamin E

Anti-aging benefits: Vitamin E acts as a cell membrane protectant -- it guards what comes in and what goes out of the skin. When combined with Vitamin C, it protects against UV damage.

Where it's found:
Wheat germ (can be added to protein shakes, oatmeal, bread crumbs, muffins, yogurt)
Nuts and seeds (like sunflower seeds, peanuts, almonds)

How much you need:
Eat one tbsp of wheat germ; two avocado slices; or a small handful of nuts.

3.) Beta-Carotene

Anti-aging benefits:
Beta-carotene is crucial for skin health, says Bauer. It converts to Vitamin A, which is critically responsible for cell repair and growth.

Where it's found:
(Hint: Orange and deep green produce)
Swiss chard

How much you need:
Aim for two servings a day of one of the above fruits and/or veggies.

4.) Omega-3

Anti-aging benefits:
While "fat" is typically a four-letter word in the dieting world, Omega-3 is a good fat. Healthy fats keep the skin lubricated, help maintain the integrity of the cell membrane, which keeps toxins out of the skin and may even help protect against sun damage, says Bauer.

Where it's found:
Ground flax seeds
Safe, low contaminate fatty fish (such as Wild Salmon, Atlantic Mackerel and sardines)

How much you need:
Eat 3-5 ounces of fish three to five times per week. If you don't eat fish, you can get your Omega-3s in the form of a fish oil supplement, says Bauer, but she suggests speaking with your doctor before taking one since it can thin your blood. And choose a supplement that has 1000 mg of EPA and DHA combined.

5.) Polyphenols

Anti-aging benefits:
Studies have shown that polyphenols exhibit anti-cancer properties and may reduce the risk of sun-related cancers.

Where it's found:
Green tea

How much you need:
Drink at least one cup a day.

6.) Selenium

Anti-aging benefits:
Selenium protects the skin's quality and elasticity and protects it from the sun, says Bauer.

Where it's found:
Wheat germ
Seafood (Bauer suggests crab)

How much you need:
There's not really a set amount that Bauer suggests, but try to incorporate these foods into your diet to make sure you're getting some selenium.

7.) Water

Anti-aging benefits:
Okay, okay water may not be a vitamin per se. And while we've all heard a thousand times that it's important to drink water (and plenty of it), Bauer reminds us that it's critical for our skin's health and beauty. The more water you drink the better your organs function, including your largest organ -- your skin. Water keeps your cells well hydrated, which can give your skin a plumper, fuller, firmer and an overall more youthful appearance.

Where it's found:
Besides your tap, you can also eat some of your water by consuming produce like:
Cherry tomatoes
(Incidentally, you'll get more bang for your bite with some of these fruits and veggies since they also contain Beta-carotene and Vitamin C.)

How much you need:
There are varying debates about how much water we really need, but Bauer says, "Let your thirst be your guide." She says to always opt for water over sugary iced teas and sodas since there is a correlation between sugar intake and breakouts.

Joy’s Beauty Blend ....

This smoothie provides a great blast of the complexion-friendly nutrients already mentioned: Vitamins C and E, Beta Carotene, Selenium and Omega 3 fats.

Ingredients ;
2 cold oranges, peeled and cut into sections
1/2 chopped mango, chilled
1/2 cup sliced frozen (unsweetened) strawberries
1 medium carrot, peeled, shredded
1/2 cup plain, non-fat yogurt, chilled
2 tbsp wheat germ
2 tbsp ground flaxseed
1 tbsp fresh lemon juice
1 tbsp granulated sugar

Directions ;
Place all ingredients in a blender or food processor and blend until smooth. Yields 2 ¼ cups (makes two portions).

Nutrient Analysis (one serving)
Calories: 250
Protein: 9 g
Carbohydrates: 48 g
Total Fat: 4 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 72 mg
Fiber: 9 g
Vitamin C: 126 mg (209% DV)
Vitamin A (all from Beta Carotene): 5839 IU (117%DV)
Vitamin E: 3.9 IU (13% DV)
Selenium: 9 ug (14% DV)
+ Omega 3 fats

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