Food is any substance that is required by the body for provision of energy and other essential nutrients for growth and normal functioning. These can be categorized into macro nutrients (those that are required in larger quantities) and micro nutrients (those that are required in smaller quantities). The laws of nutrition provide that “the amount of energy input must be equal to energy output.” What is not necessary in the body must not be let in as this is what will contribute to weight gain hence exposure to cardiovascular heart diseases among other health disorders. Excess or insufficient of the various food groups will ultimately lead to under or over nutrition. Provide the body with those nutrients that it needs. This can be achieved through healthy eating. Healthy eating involve complete overhaul of poor eating habits with good eating habits/lifestyles. This may include the following:

Meal planning; when you prepare your meals, ensures that all the micro nutrients such as sugars, proteins and fats are in agreement to recommended daily allowances (R.D.A). This may vary depending on the age, gender, physical activity, psychological needs among factors. Meal planning will help in avoiding unnecessary food types and other nutrients in the body. Excess vitamins, minerals may be toxin to the body if not properly checked. On the other hand insufficient levels will lead to development of micro-nutrient deficiencies such as vitamin A deficiency (V.A.D), anemia especially in children. A well planned meal will provide the body with the required nutrients thus leading to good health. The services of a professional or registered nutritionist or dietician can be used if need be.

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Chewing food; make sure that you have enough time when you start eating. Mechanical and chemical breakdown of food is important for good health. Chewing food well allows the enzymes and other substances to mix well unlike when done quickly. Have around thirty to forty five minutes when you start eating.

Never miss breakfast! Breakfast is important and necessary in healthy eating. It provides the required boost in terms of energy/fuel to keep one throughout the day. Skipping breakfast is dangerous to health as one will tend to eat more in the next meal which may be unhealthy. And if the body misses food, it will start storing some calories to use in absence of breakfast (hunger pangs). Include some proteins in your breakfast as this will drastically reduce calorie intake in your subsequent meals.

Take small frequent meals throughout the day; healthy eating must ensure that the necessary nutrients are always supplied to the body in about 2-3hours. Eating a large meal once may not be healthy as this will be converted into fats thus stored under the skin as adipose tissue. Ultimately this will affect the total body mass hence an increased body mass index (B.M.I) leading to cardiovascular heart diseases among other heath issues such as arthritis. Important: check on your portion sizes always.

Fiber; this is a complex carbohydrate which when one unit is broken down, it releases about twenty five percent of kilo-calories when compared with sugars which release 100%. Starch either soluble or insoluble is necessary in healthy eating. Because of its bulkiness, when consumed, starch reduces the total amount of calories taken. It also takes sometime before it can be fully be broken down thus providing the body with required levels of energy at a low rate. On the other hand, starchy foods improve bowel movement thus preventing constipation. Finally, starch reduces the amount of fats that gets into the blood stream during the process of digestion. By this therefore, the risk of becoming overweight and being at risk of developing heart diseases are lower. Examples of foods rich in starch include: fruits (apples, oranges, strawberries, blueberries, oranges, watermelon among others), vegetables (celery, parsley, broccoli among others), oatmeal, whole meal grains (brown bread, brown rice)

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Water; healthy eating can never be complete without water. Water is the main solvent that is required for transport and cooling in the body. Water facilitates the breakdown of excess calories stored under the skin as fats through a process called lipolysis. Water also improves bowel movements.

Prepare your meals; many may find it tiresome to prepare their own meals! This may be true but it may be working negatively in regard to your health and nutrition. When you prepare your meals, you only use what is necessary for good health. This may not be true in restaurants as their main aim is money not health. Avoid saturated fats and use only the unsaturated categories.

Do you want a gorgeous, vibrant, glowing and a really younger-looking skin? Ensure you put healthy foods on your plate.
Anything you consume becomes a part of you inner being as well as the outer fabric of your skin. Eating healthier foods will result in a flawless skin. Unhealthier foods can make you have a dry, sallow and aged looking skin.

Foods for Healthy And Flawless Skin

1. Low-Fat Dairy Products

Vitamin A is a very essential component of skin health since our skin cells depend on the dietary Vitamin A. Low-fat dairy products are rich in Vitamin A. People suffering from diabetes or a thyroid disease are encouraged to consume Vitamin A in plenty. Low-fat yoghurt also contain acidophilus referred to as the ‘live’ bacteria that is beneficial for intestinal health. Foods that help digestion process also keep the skin looking healthy.

2. Tropical Fruits

Tropical fruits include; guava, papaya and other fruits that are rich in Vitamin C. They help protect your skin against harmful free radicals. Vitamin C is a strong antioxidant found on the skin. Consuming tropical fruits can revitalize your skin cells. It also helps your body to generate collagen, a protein that tightens and keeps your skin elastic.

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3. Broccoli

This cruciferous vegetable contains antioxidants such as vitamin C and E. Vitamin C helps your body to produce collagen as well as keeps your skin healthy and firm. Vitamin E keeps your cell membranes healthy and protect against UV radiation risk.

4. Almonds

Almond Nuts are best known sources for vitamin E. Consume whole almond nuts as a snack or mix sliced almonds with salads, cereals, baked foods or stir-fry. Toasting almond slivers and serving them with fish, rice, pasta or chicken is also great. Vitamin E found in Almonds help revitalize your skin and safeguard it from sun’s harmful UV rays. Ensure that you control your portions, because almonds and other nuts are rich in calories.

5. Fish

Several types of fishes, such as, salmon, anchovies, rainbow trout, herring, sardines and mackerel contain omega-3 fats. Wild salmon is the best source for omega-3 fats. It helps to keep your skin firm and moisturized. Salmon also contains vitamin D that strengthens your bones and teeth. Omega-3 fats also help to nourish skin cell membranes, guard against sun harmful rays and also lower the risk of some forms of skin cancer. Omega-3 fats enable water and nutrients get into the skin and remove toxins. They also prevent skin inflammation. Keep off deep-fried fish instead go for baked, roasted, poached or grilled fish.

6. Tomatoes

Tomatoes are rich in lycopene which is an anti-aging antioxidant. Surprisingly, your body tend to absorb lycopene easily when it is cooked or processed. Ensure that you have adequate stock of tomato sauce or tomato juice in your house.

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7. Spinach

Spinach is a leafy vegetable that contains high levels of nutrients and antioxidants. It is rich in lutein which makes your eyes sparkle and stay healthy. Spinach also contains vitamin B, C, and E, magnesium, calcium, potassium and omega-3 fats,

8. Oysters

Oysters are rich in zinc, which helps to renew and restore skin cells. Eating oyster regularly will make you appear and feel beautiful. Zinc is also beneficial for your nails, hair and eyes.

9. Walnuts

You don’t necessary have to consume a cupful of walnuts in order to enjoy their benefits. Ensure you eat a handful of walnuts regularly by themselves or adding some in your pasta, dessert or salad. walnuts are rich in vitamin E and omega-3 fatty acids for flawless skin, healthy hair, strong bones and sparkling eyes.

10. Kiwis

Kiwi is a tiny, brown, and fuzzy fruit that contain high levels of vitamin C and antioxidants. These helps to keep your skin firm, prevent wrinkles and beneficial for strong bones and teeth. The antioxidants found in also safeguard you from skin cancer and heart ailments.

11. Whole Wheat Pastas and Breads

These foods contain a healthy mineral called selenium. Selenium is a skin friendly antioxidants that helps guards your skin against harmful UV rays and keeps it elastic and healthy. Ensure that you control the amounts of selenium you consume since high amounts of selenium can result to health issues.

12. Pumpkin Seeds

They are loaded with zinc minerals which keep your cell membrane healthy, produces collagen and helps in ski cells renewal. You can enjoy pumpkin seeds as a snack or add on yoghurt or oatmeal.