Fresh vegetables are also essential for creating healthy, beautiful skin (ideally organic, to avoid toxic pesticides). Vegetables are high in both water and nutrients (including essential minerals), and promote optimal functioning of your natural detoxification systems.For example, healthy liver function is supported by dark green leafy veggies such as kale, spinach, dandelion greens, and broccoli. Aim for a wide variety of veggies in different colors for the widest variety of nutrients and antioxidants.Orange-red vegetables such as carrots, sweet potatoes, pumpkin and red peppers are particularly rich in beta-carotene. Your body converts beta-carotene into vitamin A, which prevents cell damage and premature aging. Spinach and other leafy greens provide lots of vitamin A, too.Leafy greens like spinach, kale, and Swiss chard also provide lutein and zeaxanthin. These antioxidants are perhaps most well-known for their eye benefits, but they also benefit your skin.Similar to astaxanthin, research6 has shown lutein and zeaxanthin can provide a four-fold increase in protection against skin damage caused by UV radiation.For a listing of lutein-rich foods, please see my previous article, “Eat Right to Protect Your Eyesight.” A simple way to ensure you’re getting enough fresh vegetables in your diet is to juice them.
http://articles.mercola.com/sites/articles/archive/2016/03/28/foods-for-healthy-skin.aspx?x_cid=20160328_lead_foods-for-healthy-skin_facebookdoc
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