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Junefit Offers Health Fitness tips for your Website Content Editors...

How many times during this week, did we consider how our food choices are connected to the function, appearance and health of our body Summer is here, and while we may want to change our skin care routine to protect it from the sun and surf, we might also want to think about how to take care of our skin from within.



Our skin is an organ and in fact it is the largest organ of our body! It is also the most visible organ to others and it can enhance or detract from our appearance. Our skin of course covers our other organs, serves as a barrier against germs, helps to regulate our body temperature and it contains sensory nerve receptors so we can feel. How we treat it and how we feed it, is important to our health, well-being and of great importance to most of us, how we look as well.



Feeding our skin means giving it what I like to call "the raw materials" that it needs by using the power of food and its nutrients so our skin can look and function at its best. What are these raw materials



Water. When we keep our skin cells hydrated, our skin is plump, full and softer (this is one area that we want our cells to be plump!). Ever notice what our skin looks like after becoming dehydrated Let's drink lot's of this vital nutrient especially during hot humid weather.



Essential Fatty Acids. These fats are found in the omega fats (especially important are the omega 3's found in cold water fatty fish such as salmon) which help to prevent skin lesions including dry patchy skin. Studies done on the dietary fat intake of older adults compared their skin wrinkling from sun exposure and found that people whose diets were high in these fatty acids from non animal fats, had less skin wrinkling than people whose diets were higher in saturated fats (animal product fats). These essential fats also have powerful anti-inflammatory properties. Lastly, all our cells have membranes which protect the core cell and these membranes are made up of fat.



B Vitamins. Deficiencies in the B vitamins particularly B6, B12, biotin and niacin can cause dermatitis, skin hypersensitivity, and dry skin.The B's are found in whole grain foods such as cereal, enriched breads (are we staying away from carbs entirely) and green leafy vegetables, meats, fish, eggs and milk (B12 is only found in animal products, so if we're a vegetarian, we may not be getting enough). I personally take a small B complex supplement. I do NOT recommend taking individual B vitamins since they work best together.



Vitamin C. Most of know that vitamin C is found in citrus fruits, cabbage, tomatoes, mangos, cantaloupe plus other fruits and veggies found bountiful during the summer. Vitamin C is a necessary component in the formation of collagen, an important protein in skin. A deficiency in Vitamin C can cause rough scaly discolored skin. Iron works with Vitamin C to build and maintain collagen. Iron is found in meats, fish, legumes to name a few. Without enough iron, our skin can become dry and itchy, and a clinical deficiency can contribute to concave nails. I do not recommend iron supplements however, without a diagnosed deficiency and a doctor's recommendation. Please note, we do not need to eat only red meat to get our iron (lean chicken, fish, and our salmon will do!).



Vitamin A/Beta-Carotene. This is our last raw material. It aids the developmental stage of our skin cells and Beta Carotene is converted by the body into Vitamin A as we need it. Taking Vitamin A supplements can actually work against us if we take too much, causing dry itchy skin and scaling lips! I do NOT recommend taking Vitamin A supplements but I do recommend eating lots of foods high in Beta Carotene such as all the orange colored fruits and vegetables, and dark leafy greens. Vitamin A itself is found in fortified milk, eggs and butter.



So, these are the most important nutrients or, as I like to call them the " raw materials" to Feed our Skin. Then when we add our skin routines (and make-up for us women), we can make our most visible organ look its best.



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