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How to be Sun SmartSM
:
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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.
For more
info please visit
As always check with
your physician before taking supplements or making changes your diet.
Source:
http://www.clevelandclinic.org
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