Tips for Healthy Skin

Not all skin care essentials come from a bottle, cream or moisturizer. There are many vitamins and nutrients in common foods that we eat that offer good skin benefits.

Vitamin C is very important for your skin. Vitamin C is required to make collagen (a type of protein found in skin, bones, blood vessels, tendons and ligaments). Since our body cannot make vitamin C, we must get it from food. Guava is one of the foods that provide the most vitamin C per serving. One medium sized guava contains 165 milligrams (mg) of vitamin C.

Vitamin E has antioxidant properties that help protect our body's cells from damage caused by free radicals. One tablespoon of wheat germ oil provides 20 mg of vitamin E and sunflower seeds are packed with 14 mg in just one ounce.

Zinc is an essential trace mineral that has many roles in the body. It promotes cell reproduction and the growth and repair of tissues (including skin). Six medium oysters provide 16 mg. If you don't like seafood, lean beef shank and beef chuck provide seven to nine mg per three-ounce serving.

Hydration is very important for your body and especially your skin. Hydration doesn't always have to come from water. Green or black tea makes a nice refreshing drink, served hot or cold. Tea offers antioxidants that help us fight acne. The rule of thumb is drink eight to ten 8-ounce glasses of fluids daily.

In addition to eating healthy and providing your body with all the necessary nutrients for glowing skin, skin care is an essential part of most people's daily routine. It involves washing the skin to remove dirt and oils and keeping it properly moisturized, as well as avoiding soaps and cosmetics that may irritate the skin.

Don't forget to protect your skin when you go in the sun. Ultra-violet rays can damage the skin. Some of that damage may not show up for several years. For added protection, women can apply a light coat of sunscreen daily on their faces and necks prior to applying make-up. When outdoors, remember to re-apply sunscreen as needed (check the product label) after swimming or every few hours.

Lastly, if you've never been to a dermatologist, make an appointment to visit one for a skin examination and then follow his or her recommendations for future visits. Everyone should perform monthly skin checks on themselves, looking for changes in size or color of moles, freckles and other spots.