There’s a rather worn-out saying, which goes like this: you are what you eat. Not surprisingly, the cheap soundbite appearance serves as a mask for a deeper truth, since any skin care professional would tell you that diet is crucial for maintaining a healthy skin. Many skin conditions are caused by diets that actually starve the body instead of bringing in the much-needed vitamins and minerals.

Your skin cannot function properly without the daily supply of vitamins, among which the most important are Vitamin A, Vitamin B2, Vitamin B5, Vitamin B7, Vitamin C, Vitamin D and Vitamin E.

Vitamin A is one of the building blocks of the body’s immune system. It plays a key role in the formation of intact epithelial tissues, which are the first barrier to infections, and also in keeping white cells healthy to fight bacteria. An insufficient supply of Vitamin A can lead to xerosis, which means “dry skin”. The best sources of Vitamin A are milk, eggs, carrots and spinach.

Vitamin B2 is involved in the regulation of human growth, including the health of skin, hair and nails. It can be found in milk, cheese, leafy vegetables and almonds. According to studies conducted by Doctor Hung Leung, deficiency of Vitamin B5 can cause acne. Doctor Leung has actually managed to prove through his studies that regular doses of Vitamin B5 have a positive impact on acne, with milder cases being solved in matter of weeks. This vitamin is common in whole grain cereals, legumes, eggs and meat. Vitamin B7 is used by the cosmetics and health industries in many skin and hair care products. It is also recommended by doctors for strengthening hair and nails. Common sources of B7 are liver and kidney, dairy products and some seafood.

The well-known Vitamin C is not used solely for preventing the loss of teeth, but also to keep skin flexible and strong at the same time. The vitamin is required for the production of collagen in the connective tissues. Collagen is responsible for keeping the connective tissue flexible, yet strong. The best sources of Vitamin C are fruits and vegetables, with the Billygoat Plum (also known as Gubinge or Kakadu Plum) being the undisputed leader of Vitamin C sources (60 times more Vitamin C than oranges).

The body synthesizes large quantities of Vitamin D through exposure to sunlight, which makes this vitamin one of the easiest to get. However, the end of summer means an end to large-scale Vitamin D synthesis and the body has to rely on reserves to get through the autumn and winter. Lack of Vitamin D is one of the causes behind skin cancer. Other sources of Vitamin D are fatty fish (salmon, mackerel, sardines) fish and beef liver and eggs.

Vitamin E is used in many skin creams and lotions. It is believed to play a role in promoting skin healing and reducing scarring after certain injuries. It can be found in vegetable oils, nuts, wheat and leafy vegetables.

All skin types of people vary, they can either be too dry or to oily. The most common problem during the summer is having dry skin. Because of this, a number of products have come up that promise to bring back the moisture in your dried up skin.

The dry skin problem can be remedied by using a liquid moisturizer. When your skin becomes too dry, you should buy the cream moisturizers. It is advisable to apply these after baths because this is when the skin pores are open and are able to absorb the moisturizers quickly.

During the summer season, most people go to the beach to tan themselves while others go to tanning booths. People can also use the liquid moisturizers to get the perfect tan. The only difference between a moisturizer-induced tan is that liquid moisturizers get washed off easily while a suntan fade naturally.

The summer is the season when moisturizers are much needed by the body. When choosing the product that is right for you, check the ingredients first to make certain that it does not contain oil. Oil can block pores and results in pimple breakouts and other skin problems.

“You are what you eat.”

Does it sound familiar? You probably have heard of it. And yes, it is true. What you eat affects how well you are and how you look- today and for the years to come.

Balanced diet is needed for optimal health and well- being; as well as having a healthy skin. However, balanced diet is primarily set to prevent malnutrition and vitamin/ mineral deficiencies.

The aim of this article is to provide tips that will help you achieve the skin you have always longed for.

Choose foods rich in vitamin A. Naturally occurring vitamin A or retinol is commonly found in fish oils, dairy products and liver. Vitamin A found in plants is called beta-carotene and is commonly found in yellow/ orange fruits and vegetables like carrot and cantaloupe. This is essential for the maintenance and healing of epithelial tissues, with skin being the largest expanse of epithelial tissues we have. This diet includes plenty of dark orange (carrots, sweet potatoes, winter squash) and dark green (broccoli, spinach, kale) vegetables — all of which are high in vitamin A.

Choose foods with plenty of B vitamins like B-2 and B-3. These foods convert calories into energy for metabolism and are components of enzymes that maintain normal skin function. The best sources for these are green leafy vegetables, lean meats, eggs, avocados, fish, brewer’s yeast, whole grains and peanuts.

Vitamin C for collagen maintenance. Best sources are citrus fruits and juices, slow cantaloupe, strawberries, tomato sweet peppers and green peas.

Vitamin E to protect your cells against free radicals. This is a powerful antioxidant that helps slow the aging of skin cells and promote healthy skin. A powerful antioxidant, it protects your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Foods rich in vitamin E include almonds, hazelnuts, sunflower seeds, broccoli, wheat germ, peanuts and vegetable oils.

Zinc is for boosting the immune system and promoting optimum health. Zinc can be found in eggs, seafood, turkey, pork, whole grains, nuts and mushrooms. This trace mineral helps maintain collagen and elastin fibers that give skin its firmness, helping to prevent sagging and wrinkles. It also links together amino acids that are needed for the formation of collagen — essential in wound healing.

Selenium is a mineral antioxidant that will help minimized the damage of ultraviolet lights. Researches show that it might even aid in skin cancer prevention. Good sources of selenium include tuna, wheat germ, sesame seeds, nuts, broccoli, Brussels sprouts, mushroom and whole grains.

Healthy and beautiful skin is essential part of our overall well being. However, since every product available in the market spells dollars and depleting financial resources, we compiled some effective natural aids for your skin that will not force you to shell out cash.

The beauty of this is that you can have your own beauty products from the stuff you can find in your kitchen, fridge and garden.

Some healthy fruits for your skin:

• Apple juice makes an excellent remedy for fine wrinkles, cracked skin, itching and inflammation. Apples can be used as great conditioner and toner. They have been used for centuries for their skin-healing powers. Add a cup of apple juice to your bath to cleanse and soften your skin. The juice of apple can be used as breath freshener and can prevent dandruff when applied to your scalp. Use as a final rinse after shampooing your hair.
• Fresh apricot juice is good for sunburn, itching and eczema.
• Avocado can be used as an effective facial mask.
• Banana can be made into an effective and inexpensive facial mask.
• Cucumber is good for treating skin eruptions and bulges and for whitening skin. It can also prevent pimples, wrinkles, blackheads and dryness of the face.
• Guava boiled leaves can be used as natural antiseptic.
• Lemons are a classic home beauty ingredient, and are used to cleanse and freshen the skin and hair. Use lemon slices to soften rough skin spots such as elbows and heels. Lemon slices also help deodorize and mix a few teaspoons of lemon juice in your bath and you will feel fresh the whole day. Lemon juice can be added to your favorite cleanser or shampoo to refresh and tone your scalp, as well as prevent dandruff.
• Lime Juice is very important natural aid for beautiful skin. This treatment will help you to look young and beautiful. It will also help cure pimples. It is also known to help in controlling oily skin, improve a dull and greasy complexion, improve rough and dry skin, relieve tired eyes and remove freckles
• Mango leaves can be boiled and be used as antiseptic.
• Orange juice can be an effective remedy for pimples and acne. It can also be used for scar and blemish removal.
• Orange and green papaya is used to remove whiteheads, boils and spots. It also contains the papain enzyme, which is effective in skin whitening.
• Peach skin is said to be useful in improving complexion. It can also be made as anti-wrinkle cream.
• Pineapple are good skin softeners which cleanse and rejuvenate dull and dry skin, especially for classic rough skin spots like knees, elbows, and heels.
• Roasted and powdered pomegranate skin is good in treating boils, pimples, blackheads and whiteheads.
• Strawberries can be used for conditioning and skin toning treatment. They are rich in salicylic acid, an ingredient found in many commercial acne creams.