Beauty

Diet for Beauty (Contd.)

Minerals

Calcium and Phosphorus

Calcium and Phosphorus work together for healthy teeth, hair, nails and bones. Calcium helps clear blemished skin and revitalizes lifeless, tired-looking skin. A deficiency of calcium in the diet can lead to tooth decay and recession of gums.

Chief Dietary Sources of Calcium

• Milk products

• Whole wheat

• Leafy vegetables

• Salmon

• Sardines

• Shellfish

• Soybeans

• Sunflower seeds

• Walnuts

• Orange

• Lemon

Phosphorus

Promotes healthy teeth and gums.

Dietary Sources of Phosphorus

• Dairy products

• Egg yolks

• Fish

• Poultry

• Meats

• Grains

• Cereals

• Nuts

• Fruit juices

• Milk

Chromium

Chromium improves circulation for healthy skin and hair.

Natural Sources of Chromium

• Brewer's yeast

• Cheese

• Corn oil

• Liver

• Clams

• Meat

• Whole grains

Copper

Copper is important for the production of skin pigment and for the prevention of blotches under the skin from ruptured blood vessels. It also cooperates with other nutrients to pre serve the integrity of the elastic-like fibers supporting the skin.

Natural Sources of Copper

• Beef and pork liver

• Chicken

• Leafy greens

• Mushrooms

• Nuts

• Raisins

• Shellfish (oysters)

• Whole grains

Iodine

Iodine promotes healthy hair, nails, skin, and teeth.

Natural Sources of Iodine

• Iodized salt

• Kelp

• Onions

• Seafood

• Vegetable oils

Iron

Iron is essential for healthy nails, skin color, and hair growth.

Natural Sources of Iron

• Egg yolks

• Blackstrap molasses

• Dark leafy greens

• Dried fruits and legumes

• Lean meat

• Liver

• Whole wheat

Magnesium

Magnesium is required to prevent skin disorders.

Natural Sources of Magnesium

• Almonds

• Apples

• Apricots

• Bananas

• Bran

• Corn

• Dairy products

• Figs

• Grapefruit and lemons

• Meats

• Raw leafy greens

• Soy beans

Manganese

Manganese helps to maintain healthy hair.

Natural Sources of Manganese

• Bananas

• Beets

• Bran

• Coffee

• Egg yolks

• Leafy greens

• Legumes

• Nuts

• Pineapple

• Tea

• Whole grains

Potassium

Helps maintain healthy skin and prevent puffiness.

Natural Sources of Potassium

• Bananas

• Citrus and dried fruits

• Coffee

• Fresh vegetables

• Kiwi fruit

• Lean meats

• Legumes

• Peanuts

• Potatoes

• Tea

Selenium

Maintains skin elasticity. It helps prevent and correct dandruff.

Natural Sources of Selenium

• Asparagus

• Bran

• Broccoli

• Chicken

• Egg yolks

• Milk

• Onions

• Red meat

• Seafood

• Tomatoes

• Whole grains

Sulfur

Helps maintain healthy hair, nails, and skin. It also prevents dermatitis, eczema, and psoriasis.

Natural Sources of Sulfur

• Bran

• Brussels sprouts

• Cabbage

• Cheese

• Clams

• Eggs

• Fish

• Mushrooms

• Nuts

• Peas and beans

• Wheat germ

Zinc

Zinc aids in the formation of collagen. It helps prevent wrinkles, dry skin and stretch marks, and promotes blemish healing. Zinc prevents hair loss, and brittle or spotted nails. Without enough zinc a deficiency of Vitamin A can occur even though the intake of that vitamin appears adequate.

Natural Sources of Zinc

• Brewer's yeast

• Eggs

• Lean red meat

• Legumes

• Mushrooms

• Nonfat dry milk

• Pumpkin and sunflower seeds

• Shellfish (oysters)

• Spinach

• Whole grains

Next Topic: Master Vitamin And Mineral Formula

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