The right nutrients for natural beauty

Every woman’s wish is to look young and attractive at all times. As soon as a woman looks in the mirror and sees the first lines of aging on her face, she realizes that her health and looks need more care and attention.
No matter what her age is, she gets determined to look her best. The best way to ensure that you maintain a beautiful, youthful face and body is to start on the inside.

To do this, simply devote time every day to get all the necessary nutrients and fluids that your body needs to stay hydrated, keep your skin glowing, your hair shining and your nails strong.

There is no big secret to maintaining healthy skin and overall beauty. It can be achieved through a balanced intake of Vitamins and Minerals listed below:

Nutrient	Beauty Benefits	Food Sources
Zinc	Helps your hair look shiny.	Meats, eggs, seafood, liver, milk, and wheat.
Essential fatty acids	Keep your skin glowing and your hair healthy. Maintain cell membranes and protect skin from sun damage.	Oily fish (Salmon, sardines), flaxseed, walnuts.
Biotin	Helps produce nails, skin, and hair cells. Prevents hair loss.	Cooked eggs, meat, nuts and liver.
Protein	Building blocks for body cells and provides good hair health.	Milk and dairy products, meat products and legumes.
Iron	Prevents hair loss and keeps your skin healthy and glowing.	Red meat, spinach, lentils.
Antioxidants,(Vitamins C, A, E, & Selenium)	Nourish and protect your skin from harmful environmental factors and enhance your youthful appearance.	Found in many food sources listed below.
Vitamin C	Produces Collagen, protects skin from stretch marks and cells from free radical damage.	Citrus fruits, strawberry, papaya, mango, tomatoes, green leafy vegetables, peppers, strawberries and broccoli.
Vitamin A & Beta-Carotene	Helps in the growth and repair of body cells (skin and hair). Antioxidant actions in the body.	Liver, fish oils, eggs, milk fortified with Vitamin A, Carrots, broccoli, spinach, squash, red and yellow pepper, apricots, and mango.
Vitamin E	Protects cell membranes and provides anti-aging protection from environmental factors	Plant oils, peanut butter, fortified breakfast cereals, whole-grain products, seeds and nuts (especially hazelnuts and almonds).
Selenium	Protects skin quality and elasticity. Reduces sun damage.	Brazil nuts, tuna, crab, Meats, shellfish, and products with whole-wheat grains (like whole-wheat bread).
Lycopene	Has active anti-oxidizing properties.	Tomatoes, pink grapefruit, watermelon, guava, papaya and apricots.

Good to Remember
Consume foods that are rich in antioxidants (vitamins A, E, C, and Selenium) that help cells resist environmental factors, stress and aging.

Nutritionist’s recipe to revive your beauty
Enjoy a smoothie that provides a great big blast of complexion-friendly nutrients – Vitamins C and E, Beta Carotene, Selenium and Omega 3 fats.

Place all the following ingredients in a blender, blend until smooth and enjoy with a friend:

• 2 cold oranges peeled and cut into sections
• 1/2 chopped mango, cold
• 1/2 cup of sliced frozen (unsweetened) strawberries
• 1 medium carrot, peeled, shredded
• 1/2 cup of plain, non-fat yogurt, chilled
• 2 tablespoons of oats
• 2 tablespoons of ground flaxseed
• 1 tablespoon of fresh lemon juice
• 1 teaspoon of honey

Tips to staying young
The real secret to beauty is no secret at all. Eating vitamin-packed healthy foods will provide your skin with its daily nutritional needs to stay healthy and young. Regular exercising also helps to keep your body young and healthy.