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Skin is the only part exposed to external elements, so your diet should include these nutrients that protect your skin.

Lycopene:
Lycopene is a powerful antioxidant that acts as an ultra violent (UV) shield.It nullifies the bad effects of sun rays and is found in papaya, tomato, watermelon and pink grapefruit.

Asthaxanthin:
Asthaxathin is the only compound of carotene that converts into retinol in the body.It is present in shrimps.It acts like a free radical and fights against disease causing free radicals.It helps in eliminating wrinkles, age spots and dry skin.It also helps in supporting health and elasticity of skin.

Vitamin C:
Vitamin C protect the skin from harmful free radicals by producing collagen both topically and internally.500 to 1,000 mgs is the required dosage set by American Academy of Dermatology.It is present in citrus fruits,red peppers,and brussel sprouts.

Vitamin A:
Vitamin A converts into beta-carotene in stomach and is present in spinach and carrots.It helps in maintenance, regrowth, repair of skin and tissue cells.With the deficiency in Vitamin A you may notice flaky or dry skin complexion.

Omega 3 fatty acids:
Omega 3 fatty acids reduces inflammation and makes the skin more radiant.Omega 3 fatty acid is present in cold water fatty fish like salmon, flax seeds and walnuts and can be taken in the form of fish oil supplement.

Vitamin E:
Vitamin E eliminates harmful effects of UV rays and helps in countering free radicals that cause disease.Vitamin E is needed for the reduction of photo damage, wrinkle, skin texture and complexion.

Biotin:
Biotin is responsible for providing radiant skin and hairs.Biotin is required from 1,000-5,0000 mcg per day. Biotin is present in tuna and peanuts.

Kiran Zahra (Holistic Nutrition Therapist & Health Coach)

Skin Health: Vitamins & Tips for your Skin ProtectionAdminUncategorizedHealth News,Healthy Skin,Skin CareColumnpk.net Exclusive | Kiran Zahra Skin is the only part exposed to external elements, so your diet should include these nutrients that protect your skin. Lycopene: Lycopene is a powerful antioxidant that acts as an ultra violent (UV) shield.It nullifies the bad effects of sun rays and is found in papaya, tomato,...Latest Urdu Columns of Javed Chaudhry, Hamid Mir, Orya Maqbool Jan, Ansar Abbasi