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How to be Sun SmartSM : · Wearing protective clothing, such as a long-sleeved shirt, pants, a wide-brimmed hat and sunglasses, where possible. Wear Sunscreen with a high SPF · Seeking shade when appropriate, remembering that the sun’s rays are strongest between 10 a.m. and 4 p.m. Using extra caution near water, snow and sand as they reflect the damaging rays of the sun which can increase your chance of sunburn. · Protecting children from sun exposure by applying sunscreen. · Getting vitamin D safely through a healthy diet that includes vitamin supplements. Don’t seek the sun. · Avoiding tanning beds. Ultraviolet light from the sun and tanning beds causes skin cancer and wrinkling. If you want to look like you’ve been in the sun, consider using a sunless self-tanning product, but continue to use sunscreen with it. Source: The American Academy of Dermatology (Academy) For more information, contact the Academy at 1-888-462-DERM (3376) or www.aad.org. The following is a list of vitamins and nutrients that help you maintain healthy skin. Vitamin A Best bets: sweet potatoes, tomato sauce, liver, eggs, milk Also found in: orange, red and yellow fruits and vegetables, such as mangoes, apricots, pink grapefruit, tomatoes, asparagus; green leafy vegetables, such as spinach and broccoli Essential for: antioxidant properties, which help reduce the risk for certain diseases, including cancer, and help fight and prevent infection; growth and repair of cells, tissues and skin; relieving allergy symptoms When lacking, can cause: dryness, itching and loss of skin elasticity
B Complex Vitamins (riboflavin, niacin, B-6, B-12 and biotin) Best bets: whole grains and whole-grain cereals; enriched and fortified grain and cereal products Also found in: rice, wheat germ, oatmeal, sunflower seeds, fish, eggs, almonds, liver, yeast, low-fat dairy products Essential for: relieving dryness and itchiness; easing stress When lacking, can cause: dry, flaky, sensitive skin; eye disorders Riboflavin (B2) Best bets: whole grain and enriched breads and cereals; milk and other dairy products; meat and organ meats; eggs; nuts; green leafy vegetables B-6 (pyridoxine) Best bets: organ meats, chicken, pork, fish, whole grains, nuts, legumes
Vitamin C Best bets: citrus fruits, berries, red bell peppers, broccoli Also found in: potatoes, garlic, onions, dark green and green leafy vegetables (spinach, parsley), apples, cabbage, tomatoes, sprouts, melons Essential for: antioxidant properties; antihistamine effects; fighting skin infections and healing wounds; producing collagen and elastin for firm skin; healthy gums and firm capillaries When lacking, can cause: scurvy; loose teeth and swollen gums; excess bleeding; wounds that won’t heal
Vitamin E Best bets: green leafy vegetables, broccoli, oils, almonds, hazelnuts Also found in: peanuts, red bell peppers, olives, brown rice, apples, whole grains, wheat germ, sweet potatoes, legumes (beans, lentils, split peas) Essential for: antioxidant properties; reducing risk of disease; fighting free-radical damage; potential to help slow aging
Zinc Best bets: meat, seafood, liver, eggs, milk, whole grains, wheat germ, fermented soybean paste (miso) Also found in: apricots, peaches, onions, seafood (oysters), cocoa Essential for: healing and overall skin health; working with vitamin A to maintain and repair skin; providing strength, elasticity and firmness to skin; promoting tissue growth; playing a role in many vital functions in the body When lacking, can cause: reduced resistance to infection
Protein Best bets: meat, poultry, fish, eggs, dry beans, nuts, tofu Essential for: energy and repair of body tissues and cells Note: Excess protein is stored in the body as fat.
Fats (essential fatty acids linoleic acid and alpha linolenic acid) Best bets: vegetable oils, poultry fat, soy oils, nuts and seeds Essential for: maintaining healthy, hydrated skin When lacking: dry, scaly and flaky skin; hair loss
And of course…..Water Best bets: water, fruits and vegetables, dairy products, cooked grain products Essential for: proper hydration of cells; regulating body temperature; carrying nutrients to cells and wastes away from cells When lacking, can cause: dehydration Note: Check your urine color to see if you’re getting enough water.
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As always check with your physician before taking supplements or making changes your diet. Source: http://www.clevelandclinic.org
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Last Updated : 07/01/08 |
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Active Living Workshop Calendar Active Living Workshops are FREE community events brought to you by Health Coalition Partners. Coalition Partners:
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