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for beautiful skin and hair

Constituent
Benefits for Skin Health
Foods Rich in Constituent
Vitamin A
Essential for cell and tissue regeneration Regulates cell production and turn over making skin surface smooth Important for making skin healthy and glowing Penetrates the skin for collagen production, smoothing lines and wrinkles Anti-ageing benefits
Carrots, Broccoli, Spinach, Lettuce, Dried Apricots, Cantaloupe
Vitamin C
Promotes a smooth skin structure Stimulates collagen production, essential for maintaining skin elasticity and firmness Helps prevent premature skin aging, a free radical scavenger Improves skin barrier function Prevents UV induced hyper-pigmentation and dark spots
Strawberries, Grapes, Bell Pepper, Lemon, Orange, Papaya, Kiwi
Vitamin E
Sun protection Decreases collagen degeneration Increases skin hydration and moisture Maintains suppleness and skin elasticity
Spinach, Walnuts, Almonds, Other Nuts, Nut Butters, Fortified Cereal, Sunflower Seeds, Wheat Germ
Vitamin B3
It helps shield skin from toxins and decreases brown blotches It helps ease skin irritation Provides anti-aging benefits Help to maintain healthy hair, skin and nails Promotes skin hydration Promotes micro-circulation to the skin, giving in healthy radiant glow
Brewer's Yeast, Fish, Salmon, Peanuts, Rice, Wheat, Chicken, Tomato, Broccoli
Biotin
Cure for brittle and weak hair and nails Prevents skin from getting dry and chapped
Eggs, Cheese, Salmon, Yeast, Avocados, Cauliflower, Cheddar Cheese
Omega 3
Provides anti aging benefits Fights inflammation caused by UV exposure Prevents the skin from free radicals Makes skin shine and glow Maintains healthy cell membrane and keeps skin hydrated
Walnuts, Almonds, Olive Oil, Soybean Oil, Canola Oil, Salmon, Flax Seeds
Antioxidants
Prevents and repairs damage to skin tissue by scavenging free radicals Provides UV protection Skin regeneration, reduce & appearance of wrinkles Promotes even skin tone and prevents acne Reduces appearance of scar tissue
Green Tea, Coffee, Kiwi, Pomegranate, Resins, Blueberry, Mulberry, Raspberry, Grapes, Cherry
Carotenoids
Increases skin hydration by increasing superficial skin lipids Decreases oxidative stress UV protection, reduces skin sensitivity to sun Provides anti-aging benefits Improves complexion Reduces cellular damage and skin rashes
Tomato, Com, Spinach, Eggs, Carrots, Sweet Potato
Amino Acids
Skin constituents- collagen, keratin, natural moisturizing factors Promotes skin tissue regeneration and collagen synthesis Protects against UV damage Suppresses melaonogenesis
Beans, Lentils, Legumes, Meat, Egg, Dairy Products
Selenium
Prevents acne Provides UV protection
Egg, Poultry, Fish, Mushroom, Onions, Brown Rice, Oats, Barley
Zinc
Key mineral for skin functioning Skin regeneration, contributes to cell production Increases immunity Prevents acne and reduces dullness
Soy-Milk, Peanuts, Watermelon Seeds, Dark Chocolate, Mutton