Nutrient Beauty Benefits Food Sources Vitamin A Keeps skin soft and supple. Repairs skin cells and tissue. May help with acne control. yellow vegetables and fruits, apricots, carrots, spinach, pumpkin, cantaloupe, milk, yogurt, cheese Vitamin C Helps counter the effects of sun damage, smoking exposure, and pollution.Assists in collagen production, giving skin strength and elasticity. broccoli, bell peppers, citrus fruits, kiwi, strawberries, cabbage, pineapple, tomatoes, dark green leafy vegetables Vitamin E Helps counter the effects of sun damage, smoking exposure, and pollution.Improves skin texture and helps prevent wrinkles. almonds, avocadoes, peanuts, nuts, seeds, olives, asparagus, wheat germ, soybean and corn oils, dark green leafy vegetables Biotin Helps produce nails, skin, and hair cells. Deficiency can cause dermatitis and hair loss. cooked eggs, rice bran, nuts, wheat-germ, meats, oatmeal Niacin Smoothes dry, flaky skin. meats, pork, poultry, fish, legumes Selenium May help prevent skin cancer. Helps counter the effects of sun damage, smoking exposure, and pollution. Produces healthy skin cells. whole-grain products, seafood, meats, eggs Copper Forms elastic fibers that support the skin structure. meats, nuts, seafood, dried beans and peas Zinc Can help control oil production and reduce acne lesions. A deficiency can bring on acne. wheat germ, meat, poultry, legumes, fish and seafood, whole-grains, eggs Essential Fatty Acids Helps produce the skin’s healthy, natural oil barrier. Lubricates skin. A deficiency can result in white heads and inflammation. cold water fish, salmon, sardines, mackerel, flaxseed oil, safflower oil, canola oil, olive oil, walnuts Antioxidants Anti-inflammatory properties protect the membranes of skin cells. green tea, blueberries, blackberries, strawberries
Nutrient
Beauty Benefits
Food Sources
Keeps skin soft and supple.
Repairs skin cells and tissue.
May help with acne control.
yellow vegetables and fruits, apricots, carrots, spinach, pumpkin, cantaloupe, milk, yogurt, cheese
Helps counter the effects of sun damage, smoking exposure, and pollution.Assists in collagen production, giving skin strength and elasticity.
broccoli, bell peppers, citrus fruits, kiwi, strawberries, cabbage, pineapple, tomatoes, dark green leafy vegetables
Helps counter the effects of sun damage, smoking exposure, and pollution.Improves skin texture and helps prevent wrinkles.
almonds, avocadoes, peanuts, nuts, seeds, olives, asparagus, wheat germ, soybean and corn oils, dark green leafy vegetables
Helps produce nails, skin, and hair cells.
cooked eggs, rice bran, nuts, wheat-germ, meats, oatmeal
meats, pork, poultry, fish, legumes
May help prevent skin cancer.
Helps counter the effects of sun damage, smoking exposure, and pollution.
whole-grain products, seafood, meats, eggs
meats, nuts, seafood, dried beans and peas
Can help control oil production and reduce acne lesions.
wheat germ, meat, poultry, legumes, fish and seafood, whole-grains, eggs
Helps produce the skin’s healthy, natural oil barrier.
Lubricates skin.
cold water fish, salmon, sardines, mackerel, flaxseed oil, safflower oil, canola oil, olive oil, walnuts
green tea, blueberries, blackberries, strawberries
You can keep your body youthful by exercising regularly, and including strength training in your fitness program. Read "Strength Gets Better With Age" to learn why resistance training is important for everyone.
