Staying beautiful— staying handsome
Vitamins for Healthy Skin
What you look like on the outside depends a lot on what you do for yourself on the inside. And as far as your skin is concerned, vitamins and proper nutrition are essential.
To look your best, make sure that you drink eight glasses of water daily (herbal teas can count for a few of them) and keep your milk and yogurt consumption restricted to the nonfat variety. Keep away from chocolates, nuts, dried fruits, fried foods, cola drinks, coffee, alcohol, cigarettes, and excessive salt. Also, do not use sugar. Small amounts of honey will sweeten just as well and you’ll look better for it.
A good start toward healthy, glowing skin is a daily soy-food protein drink.
It can be taken in place of any meal, but it makes an especially good breakfast.
PROTEIN DRINK
2 tbsp. soy-food protein powder
1 tbsp. whey
2 tbsp. lecithin granules
11⁄2 cups soy milk
2 tbsp. fresh or frozen fruit, or 1 banana
3–4 ice cubes
Mix in blender at high speed for one minute.
SUPPLEMENTS
(Take with meals unless otherwise indicated.)
An all-natural, high-potency multiple vitamin and amino acid–chelated mineral complex (containing vitamin A, beta-carotene or carotenoids, vitamins B1, B2, B3, B5, B6, B12, biotin, choline, folic acid, inositol, vitamin C, vitamin D, vitamin E, boron, calcium, chromium, copper, magnesium, manganese,
selenium, vanadium, and zinc)—1 twice daily, A.M. and P.M. Essential for skin tone and nerve health.
• A broad-spectrum antioxidant formula (containing alpha- and beta-carotene, lutein, lycopene, vitamin C, vitamin E, selenium, ginkgo biloba, coenzyme- Q10, bilberry, L-glutathione, soy isoflavones [genistein and daidzein], grapeseed extract, and green tea extract)—1 twice daily, A.M. and P.M. Helps replenish antioxidants that protect skin and keep it healthy and young-looking. If your multivitamin-mineral complex and antioxidant formula do not contain the following supplements, add them separately to your daily intake.
• RNA-DNA complex Stimulates formation of new cells; helps improve texture of skin.
• Superoxide dismutase (SOD) and wild yam, 300 mg. Aids in growth and repair of tissues and helps to maintain soft, pliant skin.
• Beta-carotene, 10,000 IU Helps protect skin from free radical damage.
• Vitamin C with bioflavonoids, 500 mg. Aids in preventing breakage of capillaries; promotes healing of wounds, bruises, and scar tissue.
• Vitamin E, 400–800 IU mproves circulation in tiny face capillaries. Aids in replacing cells skin’s outer layer.
• Vitamin B complex with pantothenic acid, 50 mg. Helps in cell building and aids in wound healing.
• MSM (Methylsulfonylmethane), 1,000 mg.Promotes the formation of collagen, which helps produce new skin.
• Essential Fatty Acids, 1,000 mg. Flaxseed oil is a fine source of moisture replenishing omega-3 fatty acids.
• L-Cysteine, 1 g. daily. (Taken between meals with juice or water) Helps maintain supple, young-looking skin.
• Zinc, 15–50 mg.Aids in growth and repair of badly blemished skin.
315. Vitamins for Healthy Hair Shampoos and conditioners are not enough. To make sure that you’re giving
your crowning glory its due, you have to be aware that nutrition plays a very important role in having terrific, shiny hair. Unlike the skin, hair cannot repair itself; but you can get new, healthier hair to grow. The first thing to do is examine your diet. Does it include fish, wheat germ, yeast, and soybeans? It should. The vitamins and minerals that these foods supply are what your hair needs, along with frequent scalp massage, a good pH balanced, protein-enriched shampoo, and supplements.
SUPPLEMENTS
(Take with meals unless otherwise indicated.)
• An all-natural, high-potency multiple vitamin and amino acid–chelated mineral complex (See section 314 above for optimal supplement contents)— 1 twice daily, A.M. and P.M. Essential for general health of hair.
• A broad-spectrum antioxidant formula (see section 314 above for optimal supplement contents)—1 twice daily, A.M. and P.M. Aids in replenishing antioxidants and protecting hair from oxidative damage.If your multivitamin-mineral complex and antioxidant formula do not contain the following supplements, add them separately to your daily intake.
• Essential fatty acids (flaxseed or any omega-3 fatty acid), 1,000 mg. Prevents dry, brittle hair, improves texture.
• Silica, 500 mg., 1–3 daily Aids in forestalling hair loss; helps keep hair shiny.
• Biotin and inositol, 50–100 mg. Helps prevent hair loss; vital for hair growth.
• Coenzyme-Q10, 60 mg. Helps improve scalp circulation.
• L-Cysteine, 1 g. (Take between meals with juice or water.) Cysteine is the chief protein constituent of hair, and can help keep tresses looking lustrous.
• MSM (Methylsulfonylmethane), 1,000 mg. Helps promote thicker and shinier hair.
• B complex, 50–100 mg. with pantothenic acid, folic acid, and PABA Essential for hair growth; can help hair retain natural color.
• Beta-carotene, 10,000 IU Works with the B vitamins to keep hair shiny. Keep in mind that it is normal to lose 50–100 hairs a day.
