Simply put, you can keep your skin looking young and help your skin heal by including vitamin C and iron rich foods in your diet every day. Both of these essential nutritients are needed to help in the formation of collagen. Collagen helps to keep our skin elastic. Elastic skin means fewer wrinkles. Collagen is found thoughout the body in skin, arteries, tendons, bones, teeth, and cartilage. Collagen helps in the formation of scar tissue and keeps our arteries and capillaries strong and flexible to help resist cardiovascular disease.
Iron rich foods include: meat, fish, poultry and eggs are great animal sources. Nuts, seeds, spinach, broccoli, carrots, potatoes, pinto beans, oatmeal, corn tortillas, and enriched while and wheat breads and cereals.
Children aged: 1-3 yrs need: 7 mg
4-8 yrs need: 10 mg
9-13 yrs need: 8 mg
14-18 yrs need: male: 11 mg, females: 15 mg (vegetarian 26 mg)
Females 19 -50 yrs: need 18 mgs (vegetarians need 23 mg)
Males 19 - 50 yrs: need 8 (vegetarians need 14 mg)
Adults 51 yrs and older males and females: 8 (vegetarians need 14 mg)
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Vitamin C rich foods include: apples, oranges, avocados, strawberries, spinach, broccoli, carrots, green beans and potatoes.
Children aged 1-3 yrs need 15 mg a day
4-8 yrs need 25 mg a day
9-13 yrs need 45 mg a day
14-18 yrs need 75 mg a day
For adults 19 yrs and older males need 90 mg a day, females need 75 mg a day.
Smokers need more: males: 125 mg a day, females: 110 mg a day.
Now that you know, go stock your fridge and freezer with foods that make you look great and heal your cuts :-)
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