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A critical step required to get healthy and glowing skin is to eat a balanced diet containing plenty of Vitamins A, C, D and E. Vitamins C and E help to prevent skin damage from free radicals which can cause visible lines and wrinkles. Vitamin C also helps the body to produce and maintain healthy collagen levels. Vitamin A helps to prevent sun damage and Vitamins C and D (which is applied topically) help with skin healing. The following contents lists some common food sources that contain these essential vitamins for your skin.
Common Foods than Contain Vitamins A, C, D and E
Vitamin A - Yellow and orange fruits and vegetables, dark green leafy vegetables, whole eggs, whole milk, and liver
Vitamin C - Citrus fruits, tomatoes, broccoli, green peppers, cantaloupe, and strawberries
Vitamin D - Only a few foods naturally contain significant amounts of vitamin D, including fatty fish and fish oils. Milk is usually fortified with Vitamin D. Exposure to sunlight is another source of vitamin D, but exposure to sun should be limited.
Vitamin E - Vegetable oils, nuts, and green leafy vegetables and many fortified cereals
Essential fatty acids found in vegetable oils, fish such as salmon and tuna, and nuts help to nourish and hydrate the skin, and give it a glowing complexion.
It's also important that you get enough sleep daily - 8 hours or so - and find at least a little time to exercise. Improving circulation improves the complexion; just a 20 minute walk daily can keep skin luminous.
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