Eat Your Way to Great Skin

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This is not a diet plan -- it's a great way to get great skin and a healthy body. Check out our quick guide to get your vitamins -- and look and feel like a million bucks.

Vitamin A
What it is: a powerful antioxidant
What it does: produces kerain (strengthens skin cells, maximizing protective role) and proteins that regenerate cells
I need more if: your skin is drier and flakier than normal
Where to get it: juices with Beta-carotene (good eyesight is a bonus), orange fruits and veggies like carrots, peaches, pumpkin, sweet potatoes

Vitamin C
What it is: food for collagen, which is one of the most important substances of your skin (keeps it firm and toned)
What it does: kills collagen enemies and rejuvenates collagen
I need more if: have low energy, unhealthy skin
Where to get it: kiwis, oranges, red peppers, blueberries, melon (YUM!)
Beauty Bonus: One kiwi holds the minimum recommended daily dose of vitamin C -- pop 4 or 5 in your mouth and you'll dramatically boost your skin's health

Iron
What it is: a mineral
What it does: give blood more oxygen
I need more if: my skin is pale, my eyes have dark or puffy circles under them
Where to get it: lean red meat, plenty of dark green leafy veggies

Zinc
What it is: a mineral for anyone wanting to get rid of acne!
What it does: heals skin and reduces acne
I need more if: my skin is oily and acne-prone, broken out, scratched, cut, or scarred
Where to get it: shellfish, hard crumbly cheeses, nuts, seeds

Essential Fatty Acids
What it is: fatty acids =]
What it does: smooths your skin and boosts overall appearance
I need more if: I'm on a low-fat diet, have flaky, dry, or scaly skin
Where to get it: oily fish, nuts, seeds (which also contain Vitamin E, a skin boost)

Water
What it is: essential substance for life, most important thing on earth besides oxygen
What it does: flushes out complexion, glows skin, clears face (reduces acne!), cleans your guts and makes you healthier!
I need more if: I get sick a lot, get stomaches or headaches, have trouble breathing in hot weather, my skin is dry or dull, I feel lazy or just plain icky
Aim for: 6-8 glasses a day -- but don't guzzle them at once. Drink 1 glass an hour

What you DON'T Need:

• Salty foods. These are high in iodine, which is believed to trigger acne.
• Caffeine. Every cup of coffee needs 3 cups of water to flush it through your system -- and this water is often taken from your skin. Caffeine increases stress hormones, which leads to poor health.
• Hydrogenated fats. Margarines and almost all processed food generate free radicals which eat away at your skin and leave it damaged and sick.

PRINT IT OUT! Print this information out so you'll have a simple, easy skin guidline to help you eat your way to healthier, prettier skin. Keep track of what you eat normally, and try to replace some of the bad stuff with the good stuff mentioned above, like Zinc, Water, and Vitamin C.