Bountiful Health

Smart Snacking: Satisfying Snacks That Don’t Make You Fat

2009-06-20T15:29:00.000-07:00

There is that urge to eat and indulge one’s palate with food. Snacks are part of an individual’s meal program. Not only does it include eating three times a day but it also includes snack time. One in the morning and one in the afternoon would usually be the routine. This kind of habit is usually common for individuals who have hectic and busy schedules. They would eat too early. Waiting for their next full meal would be a long waiting process. With that, it would be tempting to grab food that would be less nutritious.

You may find yourself eating your breakfast at six in the morning, and then you would be hungry in the middle of the day. Bringing along a few snacks would buy you time to get past the hunger.

Why Healthy Snacking Is Good for You

Snacks are a terrific way to satisfy your hunger and they allow you to get all the vitamins and nutrients your body would need. However, you should pay attention to the food that you eat.

To avoid weight gain and keep energy levels going, you should keep away from food that contains simple carbohydrates like soda or candy bars. Instead, opt for foods that contain complex carbohydrates like cereals and whole-grain breads and mix your diet with protein-rich snacks such as cheese, low-fat yogurt, or peanut butter.

Smart Snacking Strategies

Here are some tips on how to have smart snacks.

* Prepare healthy snacks ahead of time. Making and preparing your own snacks is most beneficial. It allows you to control the amount of ingredients you are using. Preparing these in advance would allow you to just grab them and stuff them in your bag. It is best to opt for fruits and vegetables, nuts, and the like.

* Keep healthy snacks with you all the time. You can never tell nor predict your urge to eat. It comes to you depending on your body’s metabolic rate. Make it a habit to keep a stash of whole grain crackers, nuts, baby carrots in your stash bag. That way, you can just easily grab something when you find yourself hungry.

* Make it interesting. Just because it has to be healthy it doesn’t mean that you would have to always watch and count the calories you would be eating. There are a variety of healthy foods that you can always mix and match up. You can have pretzels, raisins, yogurts, and many more.

* Satisfying cravings with nutritious options. If you are craving for a chocolate cake or ice cream, there is another approach for you to take at the same time be able to avoid all those high sugar contents with the food you are craving for. Instead of indulging with ice cream, you can opt for yogurt ice cream instead. With chocolate cake, you can just substitute it with granola bars. There are ways for you to have what you are craving in a much more nutritious way.

As with everything, moderation is the key to smart snacking. Those who eat regular meals and eat healthy snacks are less likely to overeat and gain weight than people who skip meals or go for long periods without eating and then gobble down a large order of fries and burgers.

Author Area :-

Florida Abortion Clinics . Dr. James S. Pendergraft opened the Orlando Women’s Center in March 1996 to provide a full range of health care for women, including Florida abortion clinic, physical examinations, family planning, counseling, laboratory services and sexually transmitted disease screening and counseling.

Seaweed As Salt Replacement

2008-11-08T06:04:00.000-08:00

A brand new soil association seaweed based product, called ‘Seagreens’ is offering itself as a healthy replacement for salt used in cooking and garnishing. The product brings out the natural flavours whilst significantly increasing the nutritional profile of the food, infusing it with added vitamins and minerals.

Ten (10) percent of production and profit of the company's earnings goes toward funding charitable projects.

Apricots

2008-10-16T09:42:00.000-07:00

Apricot kernel has high content of vitamin B17 (laetrile) that effectively helps prevent cancer

The apricot is a stone fruit with a seed nut within it. Its shape is similar to that of the peach but slightly smaller, with skin that is velvety and golden orange in color.

Apricot is not suitable for juicing but can be blended to be mixed with other juices. The fresh fruit tastes smooth and sweet, with a flavor that is a cross between a peach and a plum.

An apricot in its raw state is somewhat acidic but the acidity decreases as it ripens and its sugar content increases. When it ripens, the vitamin A within also doubles.

Interesting: Recently, hybrids have been produced between plums and apricots which are supposed to be much more superior than either parent:
Plumcot = 50% plum + 50% apricot
Aprium = 75% apricot + 25% plum
Pluot = 75% plum + 25% apricot

Nutritional Benefits

The apricot has highly health-building virtues. The fresh fruit is rich in easily-digestible natural sugars, vitamins A and C, riboflavin (B2) and niacin (B3).

It is also an excellent source of minerals like calcium, phosphorus, iron and traces of sodium, sulphur, manganese, cobalt and bromine.

Apricots are often dried, cooked into pastry or eaten as jam. The calories in apricots multiply many times over when dried, but the amount of calcium, phosphorus and iron also increased significantly.

The beta-carotene and lycopene in this golden fruit helps protect the LDL cholesterol from oxidation, which in turn helps prevent heart disease.

The apricot seed is a nut that is rich in protein and fat like any other nuts. It also has an extremely high content of vitamin B17 which is known as Laetrile. Daily consumption of this seed is claimed to be highly effective in preventing cancer. Cancer patients on Laetrile Cancer Therapy have reported that their tumors have shrunk with high doses of vitamin B17.

These bitter seeds may be chopped up or ground and swallowed with a teaspoon of honey.

Health Benefits

The fruit, kernel (inner softer part of the seed), oil and flowers of the apricot have always been used in medicine and medical treatment from ancient days.

The kernel yields an oil that is similar to that of the almond and is widely used for their sedative, anti-spasmodic relief to strained muscles. It is also useful for healing of wounds, expelling worms and as a general health tonic.

Anemia: The high content of iron in apricot makes it an excellent food for anemia sufferers. The small but essential amount of copper in the fruit makes the iron available to the body. Liberal consumption of apricot can increase the production of hemoglobin in the body. This is ideal for women after their menstrual cycle, especially those with heavy flow.

Constipation: The cellulose and pectin content in apricot is a gentle laxative and are effective in the treatment of constipation. The insoluble cellulose acts as a roughage, which helps the bowel movement. The pectin absorbs and retains water, thereby increasing bulk to stools, aiding in smooth bowel movement.

Digestion: Take an apricot before meal to aid digestion, as it has an alkaline reaction in the digestive system.

Eyes/Vision: The high amount of vitamin A (especially when dried) is essential to maintain or improve eyesight. Insufficiency of this vitamin can cause night blindness and impair sight.

Fever: Blend some honey and apricots with some mineral water and drink to cool down fevers. It quenches the thirst and effectively eliminates the waste products from the body.

Skin Problem: Juice fresh apricot leaves and apply on scabies, eczema, sun-burn or skin itchiness, for that cool, soothing feeling.

Consumption Tips

Apricots are usually picked when they are still firm. An unripe apricot is often yellow and hard. When ripe and soft, its color turns a consistent golden-orange hue. At this time, handle the fruit with care as it is easily bruised.
Stored in the fridge, these fruits can last for three or four days. When overripe, the fruit turns soft and mushy.

Caution

Fresh apricots contain a small amount of oxalates. Individuals with a history of calcium oxalate-containing kidney stones should not consume too much of this fruit. Whereas dried apricots contain sulfur-containing compounds such as sulfur dioxide. These compounds may cause adverse reactions in people who suffer from asthma.

2008-10-01T08:12:00.000-07:00

Early study touts honey as antibiotics substitute

2008-09-26T18:13:00.000-07:00

OTTAWA (AFP) - Honey, used in tea or hot water in Canada for generations to soothe sore throats, could soon be substituted for antibiotics in fighting stubborn ear, nose and throat infections, according to a new study.

Ottawa University doctors found in tests that ordinary honey kills bacteria that cause sinus infections, and does it better in most cases than antibiotics.

"It's astonishing," researcher Joseph Marson said of bees' unexplained ability to combine the nectar of flowers into a seemingly potent medicine.

The preliminary tests were conducted in laboratory dishes, not in live patients, but included the "superbug" methicillin-resistant Staphylococcus aureus or MRSA, which is highly resistant to antibiotics.

In upcoming human trials, a "honey rinse" would be used to "flush out the goo from sinus cavities," said Marson in an interview with AFP.

The researchers have so far tested manuka honey from New Zealand, and sidr honey from Yemen.

The two killed all floating bacteria in liquid, and 63-91 percent of biofilms -- microorganisms that sometimes form a protective layer in sinus cavities, urinary tracts, catheters, and heart valves, protecting bacteria from normal drug treatments and often leading to chronic infections.

The most effective antibiotic, rifampin, killed just 18 percent of the biofilm samples in the tests.

"As of today, nobody is sure what in the honey kills the bacteria," Marson said, noting that "not all honeys have the same potency" and calling for more research to determine the mechanism behind the healing.

Canada's clover and buckwheat honey did not work at all.

Previous studies have shown honey's healing properties on infected wounds.

The results of the study were presented this week at the annual meeting of the American Academy of Otolaryngology-Head and Neck Surgery, in Chicago.

Keep Your Eyes Happy!

2008-09-19T13:02:00.000-07:00

Keep Your Eyes Happy!

By: Juliette Samuel

There are many easy eye treatments that you can use for a quick pick-me-up at the end of a long day. No one wants to head out in the evening with puffy, red-rimmed eyes that just scream, "I'm tired!" to everyone you meet. And, there is simply no reason to do so when 15 minutes and a few simple ingredients can fix you right up.

Puffy eyes respond quickly to cool compresses like wet teabags, cotton balls, face cloths, or cucumber slices. Kick off your shoes, lie down for 15 minutes, and place the cool compress over your closed eyes. You can keep any of these compresses in the fridge in a small plastic bag. A few drops of rose water on a damp cotton ball will refresh both your eyes and spirits with its soothing fragrance. Relax for 15 minutes then remove the compress, repair your makeup and you are good to go with bright eyes!

Over the counter eye treatments like eye drops or liquid tears can also help keep your eyes from looking red and bleary. Use eye drops in moderation as they work by shrinking the tiny capillaries in the eye. Used too often this eye treatment will damage those delicate capillaries, causing them to lose their elasticity and your eyes will appear red all the time. This can be corrected with laser surgery, but it is far better to not need it!

Liquid tears products are designed to simulate your natural tears. This eye treatment is harmless and can be used as often as you feel a need. Hours of staring into a computer screen in a dry office will cause your eyes to dry out and feel fatigued. A few drops of liquid tears will alleviate this uncomfortable feeling and keep your eyes from becoming puffy and red from strain.

The proper way to apply eye treatment in drop form is to do it lying down or with your head tilted completely back. Keep your eyes open and drop one or two drops in each eye then close your eyes. This will allow the treatment to stay on and in your eye where it can do some good, not in the tear reservoir or running down your face.

Regular use of liquid tear eye treatments will help prevent dry, achy eyes and eye strain from hours of concentrating, reading, or just staying awake. Never forget to take liquid tears along in your purse when traveling, especially by air or automobile. The atmosphere in a jetliner cabin is always very dry, bad for eyes and skin and hours of driving and staring at the road causes your eyes to fatigue and dry out due to lack of blinking.

As soon as you feel that scratchiness, signaling lack of natural tears, just pull over and add a few drops of artificial tears. This eye treatment will allow you to arrive at your destination looking and feeling alert and fresh. When flying, you can always carry a cool compress in a plastic bag. Keep it cool with a small frozen refrigerant gel. These are inexpensive and can be reused over and over.

Remember, tired eyes send the wrong message to others. Keep them relaxed and bright and you will look both alert and ready for action!

There are many easy eye treatments that you can use for a quick pick-me-up at the end of a long day. No one wants to head out in the evening with puffy, red-rimmed eyes that just scream, "I'm tired!" to everyone you meet. And, there is simply no reason to do so when 15 minutes and a few simple ingredients can fix you right up.

Article Source: http://www.bigfreearticles.com

About the Author:
Juliette Samuel, Esthetician/CEO Founder NYRAJU Skin Care, Author & Speaker, known for The Art & Science of Beautiful Skin For Women of Color. For your free skin care guide please visit http://skincareguide.nyrajuskincare.com/

Free Radicals and Nutrition

2008-09-16T19:21:00.000-07:00

Free Radicals and Nutrition
By: Alexander Holt

Free radicals can pose a major threat to our health because they have the potential to damage our body at the cellular level. But what exactly is a free radical?

A free radical is an atom or molecule which contains an unpaired electron. Since electrons have a very strong tendency to exist in a paired state, free radicals try to steal electrons from other atoms and molecules. The danger they pose comes when they react with important cellular components in our body.

Free radicals usually steal from the nearest stable molecule, taking its electron. When the attacked molecule loses its electron, it becomes a free radical itself (because now it is missing an electron), which starts a chain reaction. One free radical starts a cascade of new free radicals in our body, finally resulting in the disruption of the living cell.

Free radicals are generated naturally in the body as a normal part of biochemical processes like breathing and digesting. Sometimes the body's immune system creates free radicals in order to neutralize viruses and bacteria. While free radicals are not all bad, too many of them can lead to a number of problems.

An excess of free radicals can be caused by smoking, sunbathing, fried food, infections, excessive exercise, stress, smog and other environmental pollutants, harmful chemicals, toxins, radiation, etc.

Excess free radicals are a problem because their damage can cause premature aging, heart disease, cancer, autoimmune diseases, arthritis, diabetes, chronic fatigue syndrome and a host of other conditions. The type of disease that occurs is dependent upon which of the free radical defenses in the body were not functioning properly and where the free radical attacks occur.

To protect us against the harmful impact of free radicals, our bodies utilize antioxidants. Antioxidants are molecules which can safely interact with free radicals and terminate the chain reaction before any damage is done. Antioxidants donate an electron to the free radical and convert it to a harmless molecule.

Fresh fruits, vegetables and grains are all good sources of natural antioxidants, but you can choose to take a supplement as well. Fruits and veggies that are rich in antioxidants are sweet potatoes, carrots, pumpkin, papaya, turnip, spinach, strawberries, kiwi, cranberries, plums, broccoli, red and green peppers, tomatoes, etc. Different antioxidants work in different areas of the body, so the key is to eat as wide a range of antioxidants as possible.

There are many different types of antioxidants such as enzymes, co-enzymes, vitamins and sulfur containing compounds. The most important antioxidant supplements are vitamin E, Vitamin C, Beta-carotene and Selenium. All are required for optimum health and illness prevention, however, our bodies can not manufacture them so they must be supplied through proper nutrition and supplementation.

Antioxidant compounds must be constantly replenished since they are used up in the process of neutralizing free radicals.

Free radicals can pose a major threat to our health because they have the potential to damage our body at the cellular level. While they are not all bad, too many of them can lead to a number of health problems. To protect us against the harmful impact of free radicals, our bodies utilize antioxidants.

About the Author:
To provide your body with natural antioxidants that are needed to fight off destructive free radicals, check out Natural Antioxidant Supplement. Find more natural supplements at Natural Health Supplement Store.

Article Source: http://www.bigfreearticles.com

World's Best Extra Virgin Olive Oils

2008-09-13T20:39:00.000-07:00

Salvatore Mirisola is an award-winning, well-rounded organic oil from Sicily. It has a bold, bitter flavor, and retails for about $40. You can purchase it through select online outlets. For more info check out Organic Olive Oil Company. Extra Virgin Olive Oil by ROI Carte Noire, is an outstanding olive oil made from the famed Ligurian Taggiasca olive in Italy. Extremely rare, with only 4,000 bottle made for sale each each years, retailing for about $43. Full details available at Club Sauce. Te Arai Motutira is a delightful, fragrant, fruity, slightly peppery olive oil produced on a small farm on the eastern coast of New Zealand. Its great on cooked vegetables, as a dipping oil or dressing for salads. Complete details are available at Te Arai Olive Estate.

Reverse Aging

2008-09-13T19:34:00.000-07:00

Five Tips For Aging Backwards

by Jackie Silver

Getting older may be beyond our control, but how we age is not. I, personally, am Aging Backwards. I’m not a doctor, scientist or celebrity and I don’t have unlimited cash flow, but I am almost 50 years old and I still get asked for ID to buy wine. Just a few months ago, I was even mistaken for my 17-year-old son’s girlfriend!

I like to think of myself as the “anti-aging Petri dish.” I try as many of the latest, greatest products, services and procedures for turning back the clock as I can — and I tell everyone what works for me. As a correspondent on a syndicated TV show, a contributor to a weekly radio program, and a blabbermouth — I have plenty of opportunities to spread the word.

I like to find unique ways to look at ordinary situations — and I’ve compiled my secrets, tips and shortcuts into my forthcoming book, Aging Backwards. Here are a few tips you can try right away that will start you on your way to rediscovering your youth.

1. Trick yourself into exercising. I’m one of the lucky ones — I love to exercise. But even I can fall into the “couch potato rut” every now and then. When that happens, I put on my cutest workout outfit and tell myself I’m just going to play along. I’m not really going to exercise. In fact, I’m just going to the gym to check out the buff guys. I’ll take a class or hop on the elliptical machine with the intention of faking it, but five or ten minutes into the workout I find renewed energy I didn’t even know I had and I’m going full speed ahead. Try it!

2. Keep your brain sharp. According to the Mayo Clinic,¹ “The secret to memory improvement may be something you already know is good for you: exercise.” According to researchers, “Exercise can increase your brainpower, help put off normal aging-related memory loss and, perhaps, even prevent dementia and Alzheimer’s disease.” That’s powerful stuff.

You’ve also heard that working crossword puzzles, Sudoku puzzles, and other brain teasers can help keep your brain sharp. Here’s one you may not have thought of: memorize numbers. I spend a lot of time in my car, so I like to take the opportunity to train my brain at the red lights.

With the advent of cell phones and PDAs, we don’t have to remember phone numbers the way we did only 10 or 20 years ago. When I get to the red lights, I memorize phone numbers on the billboards. I’m not going to call them — it’s mostly realtors and personal injury attorneys where I drive, but I keep my brain sharp by practicing memorization.

3. Give back for health and longevity. Sir Francis Bacon, philosopher and statesman, said way back in the 1500s, “The best part of beauty is that which no picture can express.” Volunteering makes us feel wonderful on the inside and that inner glow radiates to the outside.

Studies show that giving back can have numerous health benefits. The Corporation for National and Community Service released its most recent report on the health benefits of volunteering, which showed that, “States with higher volunteer rates also have better health and that there is a significant statistical relationship between states with higher volunteer rates and lower incidents of mortality and heart disease.”²

4. Ease into better eating habits. The best way to achieve weight loss and optimal health is with a diet rich in protein and healthy fats and consisting of low glycemic carbohydrates. If your eating habits are way off, here’s a way you can ease into changing your diet for the better — start with portion control. Portions in America are way too large and that has been shown to contribute to the obesity epidemic.

A study conducted by nutritional experts³ found that, “The largest excess over USDA standards (700%) occurred in the cookie category, but cooked pasta, muffins, steaks and bagels exceeded USDA standards by 480%, 333%, 224%, and 195%, respectively.”

Instead of “super-sizing,” try “half-sizing.” I knew a girl in high school, Frederica, who lost 50 pounds over the summer break. I asked her how she did it and she told me, “I just ate half of everything I wanted.” It all starts with portion control.

5. Use visualization and keep stress levels low. Can what we think actually affect our bodies? It’s called the “mind/body connection” and according to researchers it can have a real effect on our health. The American Academy of Family Physicians’⁴ web site lists a number of ailments that can be attributed directly to stress, including back pain, chest pain, high blood pressure, insomnia, stiff neck, and shortness of breath, to name a few.

One of my best secrets for keeping my stress level low is to use earplugs. I carry them wherever I go. Not only do they block out stressful surroundings and noise levels, but they also allow me to focus on my breathing, a proven meditation technique.

Experts say it takes 21 to 28 days to form a new habit or break an old one. Try these tips, make them into habits, and you’ll be on your way to recapturing your youth. As I like to say, “It’s never too late or too early to start Aging Backwards.”

References:

http://www.mayoclinic.com/health/memory-improvement/HA00085
http://www.nationalservice.gov/about/newsroom/releases_detail.asp?tbl_pr_id=687
www.nyu.edu/education/nutrition/PDFS/young-nestle.pdf
http://familydoctor.org/online/famdocen/home/healthy/mental/782.html

[Ed. note: Jackie Silver is aging backwards. She shares her secrets, tips, and shortcuts on her web site, AgingBackwards.com, in her forthcoming book, on TV and radio, and as a sought-after speaker.For more information, click here.]

This article appears courtesy of Early to Rise’s Total Health Breakthroughs which offers alternative health solutions for mind, body and soul.

Acai Berries - A True Superfood

2008-09-13T19:20:00.001-07:00

By: Robert Melkonyan

Acai berries are held to be the true superfood. Why is that so, you may ask. First and foremost, the definition of a superfood points out to the whole food which comes with a variety of vitamins, minerals, phytonutrients, antioxidants, and many more. To emphasize the advantage of the acai berries more, they are thought of to be the healthiest and the best fruit in the entire world. Let's find out why these fruits have gained worldwide popularity overtime and why they are the bestselling superfoods.

The juice of the acai berries are generally considered as very effective in curing a lot of ailments to which the human body often succumbs to. The amazing benefits that the fruit imposes are truly remarkable as they do wonders to one's well being. In fact, the factors that make up the acai berries turn them into the true superfood. A lot of publications have commended this superfood particularly for its capacity to improve the metabolism process which contributes to weight loss. Losing weight can be done in a healthy way since the superfood prompts you to lose more calories. The fruit contains a high level of antioxidants which flush out the wastes that could bring forth ordeals related to gas, bloating, weight loss, circulation, and many others.

Primarily used by the Amazonian tribes several centuries ago, the acai berries are housed in the deepest portion of the rainforest in the Amazon region in Brazil. The early medical practitioners made use of the plant as well as the fruit in addressing the ailments that confronted the people in the tribes. Until now, the fruit is plucked, transported via boats and delivered in the big cities. In some markets in Brazil, the berries are henceforth sold to meet the large demand of the public.

Why is the acai berry called the true superfood? It mainly points to an important role that the fruit plays for the improvement of the overall health of the people. It was in January of the year 2006 when the supplements that are derived from the fruits have been made known to the public. These superfoods are generally comprised of the essential vitamins and minerals which are principally contained in the fruits themselves. The enhancements are thereby constituted of the blending of 19 fruits which are enriched with antioxidants, minerals, and vitamins.

Now as people age, a lot of complications arise. The end result is often the damage in the cell. Some radicals or toxins get into the path which assaults the fine ropes of human health. That is why the cancer cells may develop in no time at all. Now to fight the cancer cells off, what you need to take in is a trusted superfood that ensures that you get the pertinent vitamins and minerals as well as those components which can push out the toxins from the body.

In the words of Dr. Nicholas Perricone, the acai berry is the truest superfood known in the planet. No wonder, it has all the benefits that one can ask for.

Even Your Skin Needs to Take Vitamins

2008-09-09T16:58:00.000-07:00

Your body isn't the only thing that needs to be healthy; your skin has to be healthy, too. Some people may not be aware of this, but a lot of vitamins are essential and helpful in improving your skin's health.

Let us start by discussing the Vitamin A. You have probably heard discussions about how good this vitamin, more specifically beta-carotene, is for the eyes, but aside from this, it is also good for the skin. Vitamin A is important in repairing and protecting the skin tissues. A lack or even a small drop in the required amount of this vitamin will immediately be manifested by the body, especially by the skin itself. Flakiness and drying of the complexion is a good example the signs of vitamin A deficiency. To avoid these consequences, it is best to take foods that are filled with vitamin A, such as fruits and vegetables.

Aside from food supplements, the external application of Vitamin A is also a plus. These supplements can be taken in the form of lotions and creams, which help control the fast growth of acne, wrinkles and unwanted facial lines. Aside from these important benefits, Vitamin A also helps us avoid psoriasis, the symptoms of which include the swelling and scaling of the skin. Retin-A, which is a derivative of Vitamin A, is used in the formulation of retinols. Retinol is an over the counter drug that is used as a treatment for aging. Topical retinol with Vitamin C is also found to reverse skin changes, which are caused by photoaging and chronological aging.

The next vitamin on our list is Vitamin B for Vitamin B Complex. The most important "B" to remember in Vitamin B complex is Biotin. This nutrient is responsible for the formation of the nails, hair, and skin cells. Biotin is found in various types of food such as eggs, rice, oatmeal, and bananas. Even the human body creates its own biotin.

However, the fact that our body produces it doesn't mean that you should stop taking food and other supplements rich in Biotin and the entire vitamin B complex. A lack of this important nutrient may result in dermatitis or skin inflammation accompanied by itchiness and redness of the skin. Hair loss is also another symptom for vitamin B complex deficiency.

There are now available creams in the market which contain B vitamins. These creams help restore or bring radiance to the skin as it moisturizes skin cells and improve the entire body' s skin tone. Aside from biotin, Niacin is another B vitamin which helps bring back moisture to the skin in almost less than a week. They work by relieving dry and chaffed skin. It also serves as a skin lightener which can clear up blotchy skin.

Vitamins C and E are also good for the skin. Individually, vitamin C helps protect the skin from skin cancer normally caused by very long and frequent exposures to the sun. Vitamin E, on the other hand, is responsible for the reduction of wrinkles and photo damage. A 400 mg dose of natural Vitamin E every day would help prevent this damage and enhance the skin's texture. Together, these two vitamins work in reducing DNA damages in the skin cells. This fact made researchers come to the conclusion that antioxidants help defend the body's skin cells from further DNA damage. The vitamins C and E also lessen damages brought about by free radicals, which are detrimental byproducts of pollution, smoke, and exposure to too much sunlight. These free radicals gorge down elastin and collagen fibers that are important to the structure of the skin.

There are formulated lotions, which include a combination of vitamins C and E to help restore lost vitamins and to make your skin healthier looking. Good sources of vitamin C include broccoli, bell peppers, citrus fruits, cauliflower, and other green leafy vegetables. There are also a lot of vitamin C supplements available as over the counter drugs, of which it is enough to take a 500 to 1,000mg tablet a day. For Vitamin E, nuts, olives, asparagus, vegetable oils, and spinach are good sources. Unfortunately, you cannot make your vitamin E supply depend only on taking these foods. It can be supplemented by creams, lotions, and pills, of which the required amount is up to 400 units a day. An excessive intake of vitamin E may also be harmful.

Lastly, the skin also needs vitamin K. Vitamin K does not do much for the skin, but it has one major benefit. This benefit is manifested by the reduction of dark circles formed under the eyes and the appearance of bruises. It can also be combined with vitamin A to form a potent formula for lightening the circles under the eye.