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The Key Vitamins, Minerals and Nutrients You Need for Young-looking, Glowing Skin- Part 1In keeping with my recent articles on anti-aging and skin care basics, I realizedit was also important to talk about which vitamins, minerals and nutrients you cantake for great skin. What's really terrific is when your skin is healthy, it'slikely that the rest of you will be, too. In Part 1 of this article, I'll talkabout which vitamins will make you look and feel great. In Part 2, I'll talk aboutwhich nutrients you can apply topically for beautiful, glowing skin.Keep in mind that many of these nutrients are available in the foods you eat,particularly if you eat a balanced diet of colorful foods such as green leafyvegetables, fruits in season, whole grains, lean meats and fish.You'll notice that many of the vitamins and minerals I list aid your skin and bodybecause they're potent antioxidants – chemicals that fight the tendency foroxygen-containing free radicals to harm our cells and DNA.Vitamin C is one of the most common supplements we take, for good reason. We evenuse its antioxidant properties in the kitchen. Want to keep a cut apple fromturning brown in the air? Coat it with a little vitamin C-rich citrus juice. Thissame action also keeps your cells and DNA from breaking down when exposed to free-radical forming agents such as cigarette smoke and sunlight. Take up to 1,000 mgper day as a supplement, or add more citrus and green vegetables to your diet tomake sure you're getting the maximum benefit from vitamin C.Vitamin E is another potent antioxidant that works at combating free radicals inyour skin and throughout your body. While it's safe to take in doses of up to 400IU per day, usually the amount of vitamin E in your multivitamin will be adequate.Folic acid is beneficial in supporting cell division and DNA production, both ofwhich can protect your skin cells. Making sure you take at least 400 microgramsper day can help prevent skin diseases, certain forms of cancer and anemia.Carotenoids including beta-carotene, lycopene and lutein all function asantioxidants. Find these colorful nutrients in supplement form or just add extrared, yellow and orange foods to your diet to tap into their damage-fighting mojo.
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